WHAT ARE PHYTOSTEROLS?
Phytosterols are natural compounds of plant origin present in some foods. They are molecules structurally similar to animal cholesterol.
They are the cholesterol of vegetables, since, just like animal cholesterol, they fulfill a structural function in the cells of the foods that contain them.
Currently, approximately 44 sterols have been described in plants, being the most abundant among foods with:
-Phytosterols
- Sitosterol
- Campesterol
- Stigmasterol and others.
These sterols cannot be produced by the human body, so they can only be obtained by eating certain foods.
WHERE DO WE FIND PHYTOSTEROLS?
Phytosterols are found only in the plant world. They are present in almost all plant stems, fruits and leaves.
A high concentration is found in vegetable oils, such as corn, soybean and sunflower. Although these must be virgin, cold pressed and not hydrogenated.
In addition, we can find phytosterols mainly in whole grain cereals, legumes, dried fruits (mainly walnuts) and seeds such as sesame. They are also present in fruits and vegetables, although in a lower concentration.
WHAT ARE THEY FOR AND HOW DO THEY ACT IN YOUR ORGANISM?
Phytosterols have been attributed various beneficial properties for human health such as:
- anti-inflammatory
- antitumor
- bactericides and fungicides
However, the effect with the greatest scientific support is hypocholesterolemic . That is, the reduction of cholesterol in the body, both at the level of total cholesterol and LDL cholesterol.
So, the main health benefit of the consumption of Phytosterols is that these compounds block the absorption of Cholesterol at the intestinal level.
THE HYPOCHOLESTEROLEMIC EFFECT OF PHYTOSTEROLS IS ATTRIBUTED TO THREE METABOLIC ACTIONS:
INHIBIT THE INTESTINAL ABSORPTION OF CHOLESTEROL
For the absorption of lipophilic nutrients (fats and related) by our body, they must be transported by the so-called mixed micelles. Those that come into contact with intestinal cells (enterocytes) and allow nutrients to enter the body.
Because phytosterols are more lipophilic than cholesterol itself, they take the place of cholesterol in mixed micelles... Non-emulsified cholesterol (displaced from the micelle) cannot be absorbed and is eliminated with stool.
THEY DECREASE THE ESTERIFICATION OF CHOLESTEROL IN THE ENTEROCYTES
By inhibiting the activity of the enzyme acylCoA -cholesterol- acyl transferase, and thus inhibiting the entry into the bloodstream of cholesterol that did reach the intestinal cells.
STIMULATE THE FLOW OF CHOLESTEROL
From the enterocytes to the intestinal lumen by increasing the activity and expression of an ABC-type molecular transporter. These transporters are called ABCG5 and ABCG8.
Under normal conditions, the body absorbs 45% of the cholesterol ingested through food (exogenous). While in the presence of Phytosterols, this absorption would decrease to 2
5%. Therefore, the consumption of an optimal amount of phytosterols reduces the absorption of exogenous cholesterol by approximately 50%.
Likewise, Canadian scientists have observed an antitumor effect of phytosterols, experimentally inhibiting the development of colon cancer. These results coincide with those of a review of different studies published in the year 2000 which indicates that the consumption of plant sterols could be useful for the control and prevention of cancer , especially for the most frequent types in Western diets such as breast cancer, colon cancer and prostate cancer.
On the other hand, due to their lipid-lowering effects in the blood, phytosterols could be helpful not only to prevent cardiovascular diseases but also to reduce the risk of atherosclerosis , as concluded by a study published in The American Journal of Medicine .
And as if that were not enough, some studies carried out on rodents observed a reduction in fat mass and body weight with the consumption of phytosterols and certain sterols, such as those of aloe vera, for example, show promise in cases of diabetes since they promote blood glucose control, as indicated by research published in 2006.
HOW TO CONSUME MORE PHYTOSTEROLS?
As we previously said, phytosterols are found only in the plant world. Therefore, to increase the intake of Phytosterols it is important to prioritize a diet based on legumes, plants, nuts and whole grains.
It is estimated that in a conventional diet, approximately 250 mg of phytosterols are consumed per day, while a vegetarian diet would double the consumption. However, the recommendation for effective cholesterol reduction is an intake of at least 2g of phytosterols per day.
Although the most important thing is to focus on healthy eating habits, there are supplementation alternatives on the market to help achieve the recommended daily dose.
WHO SHOULD CONSUME THEM?
Although the main benefit of these is to decrease the absorption of cholesterol, it does not mean that only those with high cholesterol should increase their consumption.
The entire population should increase the consumption of vegetables, legumes, nuts, etc. , while reducing the intake of products of animal origin. This simple eating habit can have a profoundly beneficial effect on people's overall health.
On the other hand, phytosterol supplementation is highly recommended for people with pathologies related to high cholesterol levels; Anyone can benefit from reaching the recommended daily intake of this natural compound.
