2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Phytosterols, also known as stanols, are vegetable fats that play a very important role in the basic processes taking place in the human body.
Phytosterols belong to the group of so-called plant sterols, which includes over 100 representatives.
Structurally, they are extremely close to cholesterol, which is why plant cells perform similar functions - they build cell membranes.
Phytosterols are extremely valuable for health, but according to the European Commission for Food Safety only 1 to 4% of the population consumes an effective amount phytosterols / 1-3 g per day /.
The average consumption of phytosterols from the rest of the population does not exceed 400 mg, which is extremely insufficient if the aim is to achieve a tangible therapeutic effect.
As it is practically impossible to reach the mentioned norm with food, foods enriched with phytosterols - mayonnaise, margarine, fruit juices, lactic acid products.
Sources of phytosterols
One of the richest sources of phytosterols are dill, beans, beans, chickpeas, almonds, macadamia nuts, peas, almond oil, cashews, soybeans, thyme, soybean oil, peanuts, sage, lettuce, beets, asparagus, lentils, coconut, figs, cauliflower, potatoes, okra, chestnuts, bananas, old onions, cucumbers, apricots, strawberries, cherries, apples, peaches, melons, pumpkins, eggs, tomatoes, peppers, pears, plums, eggplants, sunflower seeds, sesame.
Other rich sources of phytosterols are curry, nutmeg, allspice, mint, turmeric, paprika, ginger, dried basil. Phytosterols can also be obtained from food supplements.
Benefits of phytosterols
One of the main functions of phytosterols is to lower the levels of bad cholesterol. Once in the gut, they interfere with the absorption of cholesterol, which is brought in with food, as well as that which enters the bile by misleading the receptors that control these processes.
This truly remarkable effect of phytosterols has been studied for half a century and with very deep interest.
An interesting fact is that phytosterols are not well absorbed by the body. Their role is to block cholesterol in the digestive tract. Once they do, they are excreted with the feces.
It was found that the daily consumption of 1 to 3 years phytosterols leads to a decrease in cholesterol levels by 10-15%. Reducing blood cholesterol by only 10% reduces the risk of myocardial infarction fourfold.
In addition to lowering cholesterol, phytosterols improve the effectiveness of drugs for cardiovascular problems.
Phytosterol deficiency
The lack of phytosterols, especially in the modern diet rich in animal fats, carries the risk of a serious increase in bad cholesterol levels. It binds to calcium and also causes calcium deficiency. This is followed by the formation of plaques on the blood vessels, which in turn narrows and develops hypertension.
Phytosterols in cosmetics
Cosmetic products that contain phytosterols in its composition they remove skin irritations, relieve burning and itching.
They affect the effectiveness of the barrier function and offer very good protection against grease. Phytosterols have a very long-lasting protective and hydrating effect on the skin.
Phytosterols eliminate the feeling of tightness. They are a natural solution for dry skin conditions without causing any irritation. Their effectiveness has been proven in clinical trials conducted by German researchers.
Harm from phytosterols
Increased intake of phytosterols from the additionally enriched foods and food supplements there is a disadvantage - the absorption of fat-soluble vitamins and antioxidants is slightly increased.
