Soy Lecithin
Overview
Soy lecithin is a concentrated source of choline, supporting phosphatidylcholine synthesis and LPC-DHA transport for brain delivery. Precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6) is recommended.
Food Context
Preparation
- Available as supplement or food additive
- Important for vegan choline intake
- Supports phospholipid-bound omega-3 strategy
- Part of functional food approach
Essential Amino Acid Profile
Soy Lecithin provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 366 kcal | — |
| Protein | 51.1 g | — |
| Total fat | 3.3 g | — |
| Carbohydrates | 32.9 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 7.3 mg | 40.8% |
| Zinc | 4.4 mg | 40.4% |
| Magnesium | 313 mg | 74.5% |
| Selenium | 45.8 µg | 83.3% |
| Calcium | 338 mg | 33.8% |
| Potassium | 2480 mg | 72.9% |
| Vitamin B6 | 0.6 mg | 36.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 2860 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Phosphatidylcholine (PC)
Key brain phospholipid; carrier for DHA/EPA and acetylcholine precursor pathway
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6)
- Vegans should ensure adequate choline intake (e.g., soy or sunflower lecithin, soy foods, quinoa, broccoli) to support phosphatidylcholine synthesis and downstream LPC-DHA transport for brain delivery