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Sources of Phytosterols

Phytosterols, also called plant sterols, are compounds that are present in the cell membranes of plants. Similar to cholesterol in molecular structure, they interfere with its absorption in the intestines, and reduce overall cholesterol levels in the body. All plant foods contain these healthy compounds, but some sources are more potent than the others. Given their high safety profile, some nutritionists and alternative doctors recommend increasing their intake to keep cholesterol levels in check.

  1. Sources

    • Among the many sources, phytosterols are most concentrated in unrefined vegetable, nu, and seed oils. Sesame, corn, canola and olive oils are good sources of these compounds. According to the USDA food composition database sesame oil contains 118mgs of phytosterols, followed closely by corn oil at 102mgs, and canola at 92mgs in a tablespoon serving. Nuts and seeds, such as sesame seeds, pistachios, sunflower seed kernels and wheat germ are also considered high-quality sources of these compounds.

    Phytosterol Fortified Foods

    • An April 2002 study conducted by the Division of Endocrinology of Washington University showed that esterification and emulsification of phytosterols enabled them to be better assimilated by the body. As a result, foods fortified with plant sterols and stanols, in the easily absorbable format, started having an increasing presence on the shelves of grocery stores. Common foods such as orange juice, yogurt drinks, cheese, spreads, salad dressings, nutrition bars and chocolate are available in the enhanced version.

    Dosage

    • Most doctors recommend a dosage of 2 grams a day, either through natural sources or fortified foods, to see a ten percent reduction in low density lipoproteins (LDL)cholesterol levels. Lower doses, between 0.5 g and 1 gram a day also have an effect, although smaller, on overall cholesterol levels. Phytosterols are reported to work better for people with higher baseline LDL cholesterol levels, when also combined with a healthy diet that limits saturated fat and trans fat, and a lifestyle that includes regular exercise.

    Considerations

    • Vegetarians, especially vegans, are reported to consume the highest amount of phytosterols. While vegetables and fruits are not the most concentrated sources of phytosterols, they play an important role in increasing the overall consumption of these healthy compounds as they are eaten in large quantities. An April 2007 Chinese study published by the Institute of Nutrition and Food Safety reported that among fruits and vegetables, peas, cauliflower, broccoli, romaine lettuce, navel oranges, tangerines and mangoes were the most concentrated sources.

    Significance

    • It is a well known fact that excess cholesterol in the body leads to cardiovascular disease. Phytosterols are known for their role in reducing cholesterol levels in the body, when included as a part of a comprehensive cholesterol lowering program. The FDA gave its blessing to the compounds in 2003 by approving the flowing claim: "Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

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