Soy lecithin: How to choose the best supplement in 2021
The health benefits of soy lecithin supplement, for the health of men and women of all ages, have been proven by numerous scientific studies in recent years. Among its components are fatty acids, vitamins and minerals.
Soy lecithin has several purposes, it can be used as a nutritional supplement, a component in cosmetics and in culinary recipes. Learn more about the current supplement in this article.
First, the most important
- Lecithin has numerous benefits for the body. Therefore, the consumption of the supplement in capsules, powder or liquid is recommended for children, adolescents and adults.
- It is recommended to consume 500mg to 2000mg of soy lecithin daily, but you must follow the consumption recommendation on the supplement packaging.
- Soy lecithin is extracted from soybean vegetable oil in a chemical or mechanical process. The purchase of a supplement derived from organic raw material is recommended.
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Soy lecithin is a very versatile substance, as it can be used as a food supplement, in culinary recipes or as a component of medicines and cosmetics. But, after all, what is soy lecithin for?
We will discuss the characteristics, beneficial properties and recommendations for using soy lecithin in this Buying Guide. Good reading!
What is soy lecithin?
Soy lecithin is a good lipid / fat extracted from soy oil. This substance is rich in nutrients such as choline, serine and inositol that form phosphatidyl serine, phosphatidylcholine and phosphatidylinositol.
Other nutrients present in soy lecithin are minerals such as calcium and phosphorus, fatty acids such as Omega 3 and 6 and vitamin E. Learn about the nutritional profile of soy lecithin below:
- 33 to 35% soy oil
- 20 to 21% phosphatidylinositol
- 19 to 21% phosphatidylcholine
- 8 to 20% phosphatidylethanolamine
- 5 to 11% of other phospholipids
- 5% carbohydrates
- 2 to 5% sterols
- 1% humidity
Does soy lecithin act in the prevention of cardiovascular diseases?
The main benefit of soy lecithin is to reduce bad cholesterol (LDL). This is because soy lecithin acts as an emulsifier, dissolving fatty plaques from veins and arteries.
Soy lecithin also helps to reduce triglyceride levels. Another benefit is that soy lecithin is a source of fatty acids, so it helps to increase levels of good cholesterol (HDL).
Is it true that soy lecithin helps the brain function properly?
The main nutrient provided by soy lecithin is phosphatidylcholine, a substance that makes up the membrane of brain cells.
Recent scientific studies have shown that soy lecithin is very beneficial for the recovery of brain nerve structure and the formation of acetylcholine, a neurotransmitter responsible for the retention of knowledge and prevention of memory loss associated with aging.
Some research indicates that the use of soy lecithin can prevent the onset or advance of neurodegenerative diseases such as Alzheimer’s, dementia, amnesia, among other diseases.
How does soy lecithin aid in weight loss?
As we mentioned earlier, soy lecithin acts as an emulsifier, so it helps reduce fat and stimulates weight loss. Soy lecithin is also considered a natural thermogenic, as it is able to speed up metabolism. As a result, there is greater caloric expenditure.
But if you want to lose weight, practice physical activities regularly and keep a balanced diet, as soy lecithin is just a supplement.
Is it true that soy lecithin reduces the effects of alcohol consumption?
Soy lecithin acts as a liver protector, improves liver function and prevents damage caused by the consumption of alcoholic beverages – it is recommended to consume the supplement in larger doses before and after alcohol consumption.
In addition, the supplement has a detox effect, as it stimulates the elimination of toxins by the liver. This benefit is very important for those who take many medications daily.
The supplement also contributes to the improvement in digestion, as it breaks down the fat particles in the body, reducing the work of the digestive system.
What are the health benefits of soy lecithin for women?
Soy lecithin is important for a woman’s health as it helps to minimize the symptoms of menopause. The substance helps to regulate the production of estrogen, an important female hormone.
The supplement also helps to regulate menstruation, relieve menstrual cramps and other PMS symptoms.
What are the aesthetic benefits of soy lecithin?
Again, as a consequence of the breakdown of fat particles, soy lecithin helps to eliminate impurities absorbed by the skin. In this way, it reduces excess oil and reduces acne.
Soy lecithin can also be used to treat eczema, contact dermatitis and dry skin. In such cases, we recommend looking for cosmetics with the substance in the formulation.
Find out more about the advantages and disadvantages of soy lecithin in the table below:
- Promotes numerous health benefits for men and women of all ages
- Available in capsule, powder or liquid versions
- Lecithin in soy or granules has no flavor, so it can be added to any drink
- Wide variety of options at affordable prices
- It is necessary to consume a large amount of capsules daily
Soy lecithin in capsules or powder?
Powdered or granulated soy lecithin has several uses. It can be used as a nutritional supplement, due to its high content of fatty acids, B vitamins and minerals such as iron and choline.
You can eat it pure or add a spoon or two to a glass of milk, juice, yogurt, smoothie, fruit salad and meals – powdered soy lecithin has no flavor.
Powdered soy lecithin can also replace the egg in a variety of culinary recipes such as breads, cakes, pies, pasta, cookies and more. This is also true for liquid soy lecithin.
Already soy lecithin in capsules is the most practical alternative to consume the supplement in everyday life. The concentration ranges from 500 to 1200mg per capsule and the recommended daily dose ranges from two to four capsules.
What are the side effects of soy lecithin?
Excessive consumption of soy lecithin can cause some unwanted side effects such as abdominal pain, diarrhea, nausea, gas accumulation and changes in the levels of some hormones.
People allergic to soy should not consume the supplement. In case of allergic reaction seek medical help immediately, the symptoms are difficulty in breathing, swelling in the throat or redness.
Pregnant and lactating women should not consume soy lecithin, as there are no studies on the possible side effects in these women and possible damage to the fetus or baby.
Purchase criteria: Find the best soy lecithin supplement
Buying a soy lecithin supplement online can result in savings, but in no case can it pose health risks. To help you find a good supplement, we have prepared a list of the features that you should review at the time of purchase:
- Presentation and price
- Raw material used
- Other components
- Number of capsules
We will detail each of the criteria throughout the section. Any questions, leave a comment.
Presentation and price
In the powdered or granulated version, soy lecithin can be consumed pure or added to a beverage of your choice.
The formula is rich in fatty acids, vitamins and minerals. You can buy soy lecithin powder in industrialized or bulk packaging. The price ranges from R $ 10 to R $ 40 – for each 100g.
If you prefer, you can buy the supplement in capsules. The concentration of nutrients is lower and you must consume more pills to reach the recommended daily dose.
Prices vary according to the concentration of nutrients, number of capsules, raw material used and brand and cost between R $ 15 and R $ 250.
Raw material used
Before purchasing a soy lecithin supplement, look for information regarding the raw material used in the manufacture of the supplement.
Due to the indiscriminate cultivation of soybeans, we recommend purchasing a supplement extracted from organic soybeans, as the raw material is natural, healthy and sustainable.
Pay attention to the composition of the soy lecithin supplement. The ingredient with the highest concentration in the composition of the supplement is the first on the list and so on.
- Vitamin E acts as an antioxidant, that is, it neutralizes free radicals and slows premature skin aging. It also acts as a vasodilator, helping to improve blood circulation and preventing cardiovascular diseases such as hypertension and atherosclerosis.
- Chlorophyll acts as an alkalinizer, that is, it reduces the acidity of the blood. It also stimulates the detoxification process as it helps to eliminate toxins from the body through the liver.
- Omegas 3 and 6 are fatty acids. Omega 3 helps to strengthen the cardiovascular system, increases immunity and stimulates brain activity. Omega 6 regulates blood pressure, strengthens the immune system and acts on hormonal activity.
- Vitamin C strengthens the immune system, acts as an antioxidant, protects the cardiovascular system against numerous diseases, decreases the risk of eye diseases, removes the risk of stroke, prevents the advance of tumors, stimulates the formation of collagen and promotes the absorption of nutrients .
Number of capsules
You can find the soy lecithin supplement in bottles of 45, 60, 90, 100 or 120 capsules. While the recommended daily dose varies from two to six capsules, it depends on the product.
To find the most cost-effective supplement, divide the total amount of capsules by the recommended daily dose, then divide the value of the product by the amount of doses.
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