Sunflower lecithin has become quite popular over recent years due to its potential health benefits and other uses. It is a natural emulsifier property that helps to protect your red blood cells as well as is used in the food industry.
We’ll explore the benefits of sunflower lecithin for the brain, skin, and more.
What is Sunflower Lecithin?
Lecithin is scientifically known as alpha-phosphatidylcholine. It is a fatty substance that is present in our bodies. It is a nutrient that is available in plants and animal sources like meat, seafood, and dairy products. You can also consume it as a dietary supplement.
There are 3 main types of lecithin: soybeans, egg yolks, and sunflowers.
It can also be consumed as a supplement in capsules, powder, liquid, and granules. Sunflower lecithin is thought to support better brain function, lower cholesterol levels, and aid in digestion.
What is Sunflower Lecithin Used For?
It has been used for more than 100 years as a natural emulsifier in the food industry. It helps to:
- Improve shelf-life
- Help ingredients mix uniformly
- Improves thickness
- Stabilize fermentation
- Enhance the texture of spreads
There are many medicinal properties said to be associated with sunflower lecithin. We’ll explore them in the section below!
Sunflower Lecithin Nutrients and Benefits
Sunflower lecithin is full of nutrients and minerals like:
- Choline
- Phosphorus
- Calcium
- Iron
- Potassium
- Inositol
- Omega-3 fatty acids
- Omega-6 fatty acids
As per the Ayurveda diet, sunflower seeds can be very nourishing. Some of the potential benefits include:
1. Reduces Cholesterol Levels
It can help in maintaining cholesterol levels. Research studies show that it lowers LDL, i.e., bad cholesterol while raising HDL (good) cholesterol in your body.
Many studies show that consuming it regularly can cut overall cholesterol level by 42% and LDL by 56% in just two months [1].
2. Improves Digestive Health
Lecithin is present in about 70% of the total phospholipids in the intestinal mucus layer. This layer protects it from harmful bacteria.
Therefore, consuming it daily could be helpful for people with digestive conditions like irritable bowel movement, ulcerative colitis, or Crohn’s disease [2].
3. Supports Skin Health
It may be effective at relieving irritated, dry, and sensitive skin. Lecithin has emollient properties that can help the skin feel soft, possibly giving your skin a more youthful and healthy glow.
4. Boosts Brain Function
Sunflower lecithin is a great source of choline nutrient that is important for many different aspects of health. Choline acts as a precursor to acetylcholine (neurotransmitter), which is involved in learning and memory. Studies suggest that it helps to sharpen memory and can also help people with Alzheimer’s [2].
5. May Help Improve Heart Health
It contains nutrients called choline, which helps maintain good cardiovascular health. Sunflower lecithin may also help in altering lipid profiles, reducing unhealthy cholesterol levels, and maintaining normal blood pressure levels [3].
6. Keeps Your Liver Healthy
In a disease like fatty liver, the excess fat cannot get out from the body, and the liver is unable to process the fat. This fat is absorbed by the body, which can cause other problems like type 2 diabetes, liver cancer, etc.
Sunflower Lecithin contains phospholipids. Research studies suggest that it can help the liver to clear the extra fat and to maintain the ideal blood glucose level.
7. Helps Heal Wounds More Quickly
It is high in linoleic, which speeds up the release of cytokines. Cytokines are present in the wounded parts of the body and are inflammatory transmitters. Applying it directly to the wound, minor cuts, bruises, and scabs may help it heal quickly and reduce pain levels [4].
Sunflower Lecithin Breastfeeding
Many breastfeeding mothers face problems like clogged milk ducts while nursing their children. Experts suggest that sunflower lecithin can help women who experience recurrent and painful blocked milk ducts. It helps to reduce the viscosity of breast milk.
As per Canadian Breastfeeding Foundation, nursing women should consume 1200 mg four times a day [5].
Sunflower Lecithin Side Effects
Sunflower lecithin is safe to consume. You may have some side effects if you consume higher quantities than recommended or are allergic to sunflower.
Some of the common side-effects include:
- Diarrhea
- Vomiting
- Nausea
- Bloating and unsettled stomach
- Abdominal pain
Dosage
There is no specific recommended dosage, as it varies basis several factors like age, gender, weight, and any health issues.
Most manufacturers suggest taking 1-1.5 tsp per day in powder or liquid form. 2400 mg is the recommended dosage for capsule intake.
Sunflower Lecithin in Food
Sunflower lecithin is found naturally in chocolate, ice creams, margarine, mayonnaise, and other bakery products.
Popular vegetarian sources are:
- Milk
- Yogurt
- Cheese
- Wholegrains
- Nuts
- Legumes
- Soybeans
- Vegetable oil
- Cauliflower
- Brussels sprouts
- Broccoli
Sunflower Lecithin in Powder Form
Sunflower lecithin has recently become popular in the food and beverage industry, especially in powdered form.
De-oiled Lecithin (Powder) is a pure form of Phospholipids. It is yellowish in color and sourced from sunflower seeds. The powder form is easy to handle as oil is removed from it. It is also more hydrophilic.
The powder form is also vegan, soy-free, and nature friendly, making it a popular choice for consumers and the healthcare industry.
Is Sunflower Lecithin Bad for You?
Sunflower lecithin is safe to consume and has very few health risks. It has mild side effects like diarrhea, bloating, nausea, and abdominal pain if consumed in high quantities.
It should not be consumed in dosages that exceed 5000 mg per day.
Sunflower Lecithin vs. Soy Lecithin vs. Egg Yolk Lecithin
Soy Lecithin
It is the most common source of lecithin, though not the best option. It is also produced from soybeans and is genetically modified. The extraction process includes the use of harsh chemicals.
Soy is also considered an allergenic food source.
Egg-yolk Lecithin
It is another source of lecithin. Moreover, it is not suitable for people on a vegan diet or allergic to eggs. The extraction process requires the use of harsh chemicals.
Sunflower Lecithin
It has become one of the popular lecithins recently. It is also a great alternative for soy and egg-yolk lecithin as it is vegan, non-allergenic, and non-GMO. The extraction process from the sunflower seeds is also very gentle as compared to the other two forms.
Bottomline: Benefits and Side Effects of Sunflower Lecithin
Lecithin is derived from common sources like sunflower seeds, egg yolk, and soybeans to create supplements.
Sunflower lecithin has also become the preferred source by consumers as it is vegan-friendly. It also contains many vitamins and minerals like choline, potassium, iron, fatty acids, and phosphorous.
Additionally, sunflower lecithin could offer many health benefits like balancing cholesterol levels, digestion, etc. It also aids nursing mothers.
Sunflower lecithin is naturally found in many food items like whole grains, nuts, and dairy products. And it is also widely available in the form of supplements.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Mourad, A. M., de Carvalho Pincinato, E., Mazzola, P. G., Sabha, M., & Moriel, P. (2010). Influence of soy lecithin administration on hypercholesterolemia. Cholesterol, 2010, 824813. https://doi.org/10.1155/2010/824813
- Stange, E. F., & Wehkamp, J. (2016). Recent advances in understanding and managing Crohn’s disease. F1000Research, 5, 2896. https://doi.org/10.12688/f1000research.9890.1
- Mourad, A. M., de Carvalho Pincinato, E., Mazzola, P. G., Sabha, M., & Moriel, P. (2010). Influence of soy lecithin administration on hypercholesterolemia. Cholesterol, 2010, 824813. https://doi.org/10.1155/2010/824813
- Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American journal of clinical nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
