| Essence |
Lecithin or E322 is a naturally occurring group of phospholipids found in soybeans, corn, sunflowers, egg yolks, avocados, lentils, and other plant and animal tissues and is typically used as an emulsifier (also as a thickener, stabilizer, and dispersing agent) in food and other products. |
| Names |
There are no real synonyms for the substance. Namely, it’s sometimes called Phosphatidylcholine (for the name of the primary phospholipid found in the additive), lipoid (to refer to the additive and other lipid molecules), or Choline (for the nutrient that is found in the additive). |
| Sourcing |
Typically, soybeans or egg yolks. |
| Manufacturing |
While there are numerous different methods that can be used, it seems that the following one is the most prominent. So, this additive is produced by, first grinding the natural source (such as those mentioned above but there can also be others) into a fine powder and undergoing extraction. Extraction is done by using a solvent (for example, ethanol, acetone, and chloroform, but most commonly hexane). The result of that is then filtered and purified. |
| Application |
Emulsifier (natural, both water-soluble and fat-soluble), stabilizer, thickener, disperser, and lubricator. |
| Acceptable Daily Intake |
None determined. |
| Side Effects |
In high amounts, it can cause diarrhea, bloating, stomach upset, and other digestive issues. Allergic reactions for some select few people can also be a thing. Additionally, it may not serve us well when it comes to drug interactions with medications of the cholesterol-lowering and blood-thinning category. |
| Benefits |
It has a plethora of different potential benefits. It can improve brain function, aid liver function, support heart health, promote skin health, augment athletic performance, reduce inflammation, enhance the immune system’s function, boost digestive health, fight-off anxiety, and more. |
| Studies |
11,680+ studies on Pubmed. 230+ studies on safety. |
| Allergens |
While it may be created from Soy or Egg Yolks, it will not cause problems for people allergic to either of these two products. |
| Diet Restrictions |
Lecithin (E322) sourced from egg yolks will not be suitable for vegans. No other diet restrictions. |
| Health Knight Assessment |
Only Beneficial. | Category 0 Additive. |
| Products |
This additive can be found in processed foods like chocolates, almond milk, burgers, margarine, popcorn, candy, chocolate bars, peanuts, biscuits, crackers, cakes, ice creams, breakfast cereals, chocolate spreads, cookies, sweets, cheesecakes, eclairs, rice cakes, wafers, doughnuts, corn cakes, fudge, marzipan, chocolate candy and other chocolate-based snacks, drinkable meals, puddings, snack bars, premade pasta dishes, porridges, creamers, potato chips, desserts, protein bars, pancakes, waffles, and more. |
