The role of lecithin in the body
Phospholipids (choline and inositol) serve as the main source of nutrition for the nervous system. Organic compounds accelerate oxidative processes, improve the functioning of the heart, blood vessels and brain. Lecithin helps to absorb fat-soluble vitamins, increases the body’s resistance to toxic substances.
The phospholipid complex (inositol, phosphatides and choline) is involved in the production of hormones of the endocrine system. Lecithin improves the functioning of the liver, bile and kidneys, accelerates metabolism. This biologically active substance regulates blood cholesterol levels, preventing the appearance of plaques in the vessels.
Foods rich in lecithin
The need for the intake of this important substance from the outside is physiologically determined. The human body synthesizes only a small part of the required daily dose. Where is lecithin found, which products contain the most?
The maximum number of phospholipids is included in:
- vegetable oils (sunflower, rapeseed, cotton, soybean and corn);
- buckwheat and oatmeal porridge;
- whole wheat bread;
- butter, heavy cream, sour cream and cottage cheese;
- liver pancakes and pork and beef pates;
- chocolate, pastries and other dishes in which the substance is used as an emulsifier.
Dietary supplements allow you to saturate the body with phospholipids with an unbalanced diet. Manufacturers of food additives are guided by the rate of 0.5-1.2 g of the substance per day. This indicator takes into account the daily human consumption of lecithin-containing foods.
Sources of plant and animal origin
Phospholipids are found in many foods. Lecithin of animal origin is present in fatty varieties of fish and caviar, egg yolk, liver. Essential fatty acids are found in large quantities in beef. When wondering where there is more lecithin, you should not forget about plant phospholipids. Their sources are soybeans, peas and other legumes, nuts (peanuts, almonds, pistachios), seeds and sprouts of grain crops.
Use in the food industry
Vegetable oils are a source of lecithin, which is used in the production of biologically active additives. Due to its amphiphilicity, the nutrient is also in demand in the food industry. The substance attracts both water and fat, so it is used as an emulsifier, stabilizer, defoamer, lyophilizer and other qualities.
Margarine, cocoa powder, milk powder, caramel mass are included in the list of products containing lecithin. It is also excluded from cheeses, ice cream, dumpling dough, dry cream and milk.
Lecithin in food: features of use
Without this nutrient, the body cannot work fully. With age, parts of cells and tissues wear out, the need for lecithin increases. Thus, hepatocyte membranes consist of 65% phospholipids. This means that a lack of lecithin leads to liver disease.
The following symptoms indicate phospholipid deficiency:
- pain in the stomach area;
- memory impairment;
- unstable psycho-emotional state;
- decrease in concentration of attention;
- increased irritability;
- a sharp decrease or weight gain.
Food is a natural source of phospholipids, which are best absorbed from them. When drawing up the menu, you should take into account the daily need for lecithin: for children – 1-4 g, adults – 5-7 g.
The indicator is individual. The need for lecithin depends on the gender, age and lifestyle of the person. Only a doctor can increase or decrease the dose. The specialist will tell you where lecithin is contained, in which products and in what quantity, will select adequate therapy.