Is a type of naturally occurring organic compound found in plants. There are many types of plant steroids that play an important role in plant biological processes such as growth and development, cell division, and resistance to damage from environmental influences (such as cold weather).
How are herbal steroids different from anabolic steroids?
Certain herbal steroids are also beneficial for humans because their presence reduces the amount of cholesterol in the bloodstream... Herbal steroids should not be confused with muscle-building anabolic steroids, which are synthetic substances that mimic the effects of human androgenizing hormones such as testosterone.
All steroids have a characteristic chemical structure based on carbon atoms linked by single or double bonds and located in four interconnected rings. Additional groups of atoms, called functional groups, are bonded to the carbon atoms in the rings at different points that vary from one steroid to the next. Different steroids have different properties, depending on the number of double bonds in the carbon rings and the composition of the attached functional groups.
The most biologically significant plant steroid is brassinolide, which is important for the development of plant cells and aiding plant growth. It is part of a larger class of herbal steroids called brassinosteroids. Brassinolide is synthesized from campesterol, another plant steroid that is part of a group of similar steroid compounds called phytosterols. Other examples of phytosterols, also commonly referred to as plant sterols, include beta-sitosterol and brassicasterol.
What are phytosterols?
Phytosterols are plant steroids with a chemical structure similar to that of cholesterol (a steroid found in animals). Cholesterol is essential for humans and is naturally produced in the human body, but excess cholesterol in food can damage the circulatory system.
Phytosterols show the ability to lower blood cholesterol levels in humans because their similar chemical structure allows them to react with chemicals in the digestive tract that normally bind to cholesterol so that cholesterol can be absorbed by the intestines. When phytosterols are present, they bind to these chemicals and prevent the cholesterol molecules from doing so, causing dietary cholesterol in the gut to be flushed out rather than absorbed.
Phytosterol-rich foods can have a beneficial effect on people with high cholesterol levels. The most natural foods that feed on phytosterol are vegetable oils, nuts.
Other foods can be artificially fortified with phytosterols and can also be taken in pill form. There is also research suggesting that consumption of phytosterols may reduce the risk of certain cancers, such as lung, breast, and stomach cancers.
Excessive phytosterol levels can also interfere with the absorption of certain dietary nutrients and can have dangerous consequences for people with certain health conditions, such as the metabolic disorder of sitosterolemia, so deliberately increasing phytosterol intake for health reasons without first consulting a doctor is not recommended.
There are many nutrients that researchers claim can have a positive effect on heart health. Among the most famous phytosterols (phytosterol) is a plant sterol.
Found in many plants, dairy products and margarines, this substance can lower cholesterol levels and is well absorbed by the body. However, it is not so simple. There are researchers who argue that phytosterols are not as beneficial as commonly believed. Is it true?
What are phytosterols
Phytosterols, or plant sterols, are a family of molecules that in some measure resemble - are its equivalent, but only in the "bodies" of plants. Both substances have a similar molecular structure, but their metabolism is different. They are concentrated in cell membranes, where they perform functions similar to cholesterol - they are responsible for maintaining the structure of the cell. Most often, phytosterol enters the refectory table of a modern person in the form of campesterol, sitosterol and stigmasterol. In addition, there are also stanols.
The researchers say that there are about two hundred different phytosterols in nature, and the highest concentrations of these substances are found in vegetable oils, nuts and legumes. In the human body, there are two steroline enzymes that perform a regulatory function. They determine which phytosterols can enter the bloodstream by being absorbed through the intestines.
Phytosterols against cholesterol
Many scientists have proven that phytosterols can lower cholesterol levels. Researchers have even calculated that 2-3 grams of phytosterols consumed daily for 3-4 weeks can lower LDL (bad) cholesterol levels by about 10 percent. For this reason, foods rich in plant sterols are considered very beneficial for older people as well as for those with high cholesterol.
It is believed that when entering the intestines, cholesterols and phytosterols compete for the same. As a result, the amount of absorbed cholesterol is reduced.
Back in 2002, American researchers conducted an experiment. They removed phytosterols from corn oil and asked participants to use it in food. It turned out that in all experimental subjects, the absorption of cholesterol increased by 38 percent.
But, as practice shows, phytosterols from food are not enough to fight high cholesterol. And in such cases they call for help.
"Plant cholesterol" is dangerous for the heart ...
Some people believe that since phytosterols can lower cholesterol levels, then they can solve another problem - to prevent cardiovascular disease. Meanwhile, there is no scientific evidence for this. Researchers found no relationship between phytosterol and the risk of strokes, heart attacks, or death from heart disease.
Moreover, paradoxically, some scientists believe that sterols from plants, on the contrary, can increase the risk of deteriorating heart health.
Numerous observations have shown that too intense consumption of phytosterol increases the risk of developing cardiovascular diseases. In particular, after examining a group of men, scientists came to the conclusion that people who consumed a lot of plant sterols had a 3 times higher risk of developing heart disease than people in whose blood moderate levels of the substance were recorded. Other studies, in mice, have shown that phytosterol increases the accumulation of plaque in the arteries, weakens health, and provokes strokes.
Meanwhile, it should be noted that the opinions of the researchers were divided on this issue. Many of them continue to argue that phytoslerols have a beneficial effect on the functioning of the cardiovascular system.
... but protects against cancer?
In addition to their ability to lower cholesterol levels, phytosterols can influence cancer risk. Studies have shown that people who consume foods rich in phytosterols are less susceptible to cancer of the stomach, lungs, breast, and ovaries.
Animal studies have also confirmed the ability of plant sterols to slow the growth and spread of cancerous tumors, and have proven anti-cancer properties of the substance. But to say that phytosterols are able to slow down the development of oncology in the human body, scientists are not yet ready, as they continue research.
Skin protection
A lesser known benefit of phytosterol is skin benefit. One of the factors in its aging is the loss of collagen, the main component of connective tissue. With age, the human body loses its ability to produce collagen, at least in portions as in youth. German scientists conducted an experiment that discovered the benefits of preparations containing phytosterols and other natural lipids. It turned out that plant sterols can not only slow down the process of reducing collagen production, but contribute to a more active production of the substance.
Vegetable oils as a source of phytosterols
Many plant foods contain significant amounts of phytosterols. Since time immemorial, nuts, seeds, legumes, vegetables and fruits have been part of the human diet. It has been suggested that ancient gatherers consumed significantly more phytosterol than modern humans. Meanwhile, not all researchers agree with this opinion. And primarily because of vegetable oils, which are nowadays added to almost everything. And all vegetable oils are very concentrated sources of phytosterol. Therefore, supporters of a different point of view argue the opposite: modern man consumes plant sterols more than any of his ancestors. It is also worth remembering about another type of vegetable - margarines, which are used no less often than liquid oils. And they also contain "plant cholesterol".
In addition, scientists remind: cereals, which so often appear on the table of a modern person, are effective sources of sterol.
Phytosterols consumption rules:
- The daily portion of plant sterols should not exceed 3 g.
- Supplements with "plant cholesterol" are contraindicated in pregnant women and children.
- Overdose leads to hormonal imbalance.
- Abrupt rejection of phytosterol preparations after a long course can cause the so-called withdrawal syndrome and also sharply increase cholesterol levels.
Why a deficiency of plant sterols is dangerous
Plant sterols, entering the human body, play the role of a hormonal regulator. Phytosterol is able to act on weakened, damaged cells and bring them back to life. The performance of most systems in the human body depends on the correct level of sterols: immune, digestive, endocrine, sexual, respiratory. Recent studies have determined the effectiveness of "plant cholesterol" in the treatment of tuberculosis.
In short, this substance is essential for the body. And the lack of sterol can be expressed:
- weak immunity;
- osteoporosis and brittle bones;
- depressive conditions;
- chronic fatigue;
- hormonal imbalance;
- obesity.
Food sources
It is believed that to maintain health, an adequate portion of phytosterols is 1-3 g of the substance. Almost all plant foods can be sources of sterol. Phytosterols are found in different concentrations in different plants. Most fruits and vegetables contain from 0.01 to 0.03 g of substance per 100 g.
The most saturated sources:
- Oils.
Vegetable oils are the richest source of phytosterols. However, different oils contain different concentrations of the substance. For example, a tablespoon of sesame oil will provide 118 mg of phytosterol, while a similar serving of corn contains slightly more than 100 mg of sterol. Other good sources are olive and rapeseed oils. But the concentration of phytosterols by and large depends on the method of refining the product.
- Nuts and seeds.
It is believed that pistachios and sunflower seeds contain the most phytosterols among other foods in this group. Scientists have studied the composition of 27 varieties of nuts and seeds. In fact, the most concentrated in this category are sesame seeds and wheat germ. But since few people consume them daily, they often think of pistachios and sunflower seeds. Other good sources are peanuts, almonds, walnuts, cashews, and macadamia nuts.
- Legumes.
Just half a cup of beans, peas, or beans will provide approximately 100 mg of phytosterols. What makes this category of foods one of the most saturated and healthy, especially if you remember the concentration of fiber and unsaturated fats in their composition.
- Fortified foods.
More and more often, among the products of the food industry, there are products fortified with phytosterol. One of the reasons for this is the worldwide fight against high cholesterol, which is rapidly gaining pandemic proportions.
1 tablespoon of fortified margarine contains 850 to 1,650 mg of phytosterols. Fortified foods include mayonnaise, yogurt, milk, cheese, chocolate, orange juice, salad dressings, soy products, and various types of snacks. How many plant sterols are contained in food, manufacturers indicate on the product label.
- Other sources.
Some cereals and products from them also serve as sources of phytosterols. It has been found that about half a glass of wheat bran contains about 60 mg of plant sterols. Two slices of rye bread contain 33 mg of the substance. Brussels sprouts have 34 mg of sterols for every 100 g.
Areas of application of phytosterols
In addition to the food industry, where phytosterols are used to fortify products, this substance is actively used by pharmacists - as a raw material for steroid preparations.
As a medicine, plant sterols treat the cardiovascular system, immune problems and infertility. And also, as has been noted more than once, they reduce the level of bad cholesterol in the blood.
In cosmetology, plant sterol is included in many skin rejuvenation products.
Plant sterols are an integral part of the human diet as a component of vegetables, fruits, beans, and many other plant foods. The modern diet contains unnaturally high concentrations of plant sterols, mainly due to the consumption of refined vegetable oils, fortified foods.
Fistosterol can lower cholesterol, but it also increases the risk of heart disease. So what to do in such a paradoxical situation? Nutritionists say that there is a way out and it is very simple: stick to the correct diet, make a menu of healthy foods, limit the intake of fortified foods, and refuse unhealthy food additives. And what is especially important is to exclude trans fats from the diet, in which, in addition to vegetable sterol, there are a lot of harmful components.
Phytosterols have been of interest to researchers for many years. Scientists conduct all sorts of experiments using plant sterols, and discoveries are regularly shared with the world. Perhaps soon they will tell something new about "plant cholesterol".
Cholesterol is a fatty substance found in all cells of the body. Phytosterols have similar properties to cholesterol but are only found in plants. Similar to cholesterol in animal and human cells, phytosterols are the main components of the cell membrane. Nutritional scientists distinguish between two types of phytosterols: sterols and stanols. Both stenols and stanols have the same cholesterol-lowering effect. 70% of the cholesterol contained in the body is formed endogenously, mainly in the liver, and we get 30% from food. The body itself does not synthesize phytosterols; they can only be obtained from plant foods.
A typical Western diet, high in saturated fat, red meat and sugar, yields 150–400 mg of phytosterols per day. The recommended daily dose of phytosterols for lowering cholesterol levels is 2 to 3 g. The best results can be achieved with a daily dose of phytosterols divided into three meals. Studies have shown that meals that are supplemented with plant sterols significantly lower serum LDL cholesterol levels. Phytosterols are used in food, for example, as a substitute for fat (for example, in margarine), because their ester form binds well to fats. The conversion of phytosterols into esters occurs in the cells of the intestine or during production processes (in food production). The ester form makes plant phytosterols more fat soluble, making them easier to add to fat content in foods such as margarine and salad dressings. The addition of phytosterols gives the margarine a creamy texture and the cornflakes coated with phytosterols become crispy. Phytosterols also improve the taste so that less sugar can be added to the bitter drink.
Cholesterol and phytosterol in the body
Only about half of the cholesterol is absorbed from food, and the other half is excreted from the body. In the intestine, cholesterol binds to micelles (colloidal particles). Only in this form are intestinal cells able to assimilate cholesterol. The necessary micelles are formed from stomach salts and phospholipids in the small intestine after eating fatty foods. They bind fat-soluble vitamins and cholesterol, thus aiding the absorption of dietary fats. These compounds are then carried throughout the body by means of the blood. Etherization of cholesterol is carried out in the cells of the intestinal epithelium. As a result of etherization, more cholesterol is packed into triglycerides, and at the same time it is transported with blood circulation throughout the body using transport molecules. Cholesterol is transported by the following molecules: density lipoproteins dscjrjq (LDL, or HDL), low density lipoproteins (LDL, or LDL), and medium density lipoproteins (LPSL, or IDL). LDL-cholesterol, or “bad” cholesterol, transports 60-70% of blood cholesterol. LDL cholesterol tends to adhere to the walls of blood vessels, and high levels in the blood cause vascular calcification or atherosclerosis. HDL-cholesterol, or "good" cholesterol, transports 20-30% of blood cholesterol. HDL cholesterol binds excess cholesterol and delivers it to the liver. From the liver, cholesterol is redirected further, depending on the needs of the body: it is excreted from the body with excrement, used for the production of hormones, bile acid pigments, the process of cell building and in other processes.
The concentration of phytosterol in blood serum is usually several times lower than the concentration of cholesterol. Less than 10% of phytosterol is absorbed from food, and from 50 to 60% of cholesterol. The absorption of phytosterols by the body is similar to the absorption of cholesterol. Both cholesterol and phytosterol must be bound by micelles before intestinal epithelial cells can metabolize it. To move further from the epithelial cells into the body, phytosterols need the activity of certain transport proteins (ABCG5 and ABCG8). The esterization of phytosterols is similar to cholesterol. Unesterified forms compete for the same micelles. This means that if you get enough phytosterols from your diet, competition will increase and the absorption of cholesterol will decrease. Since more cholesterol is absorbed than phytosterol, cholesterol is also more successful in the following processes. The esterization of phytosterols is a longer process than the esterization of cholesterol, so fewer phytosterols reach the circulation. In the circulation, they bind LDL-cholesterol to themselves and deliver it to the liver. Thus, the amount of LDL-cholesterol in the blood vessels is reduced. The dosage of phytosterols does not prevent diseases of the cardiovascular tract, but reduces the risk of their occurrence.
Phytosterols in food and nutritional supplements
Phyto-nutrients are naturally occurring bioactive substances that have a plant-protecting function, shaping the color, taste and smell of the plant. Good sources of phyto-substances include, for example, broccoli, cauliflower, cabbage, leafy vegetables, spinach, tomatoes, paprika, carrots, watermelon, citrus fruits, mangoes, papaya, red grapes and juice made from them, apple, melon, pear , soybeans, oats, brown rice, sweet potatoes, whole wheat, corn, ginger, mint, rzomarin, thyme, garlic, oregano, basil, celery, onion, parsley, red wine, green tea. One of the groups of phyto-substances is phytosterols. Phytosterols have the effect of lowering cholesterol levels in the body and thus preventing disease. Plant sterols reduce the absorption of cholesterol and accelerate its elimination from the body. Phytosterols are found in most plants, especially the seeds of green and yellow vegetables. The best sources of phytosterols are corn, soybeans, wheat, vegetable oils, walnuts, sesame seeds, pumpkin seeds, and sunflower seeds.
| The content of phytosterols in food | ||
| Product | Quantity (G) | Phytosterols (mg) |
| Wheat grain | 57 | 197 |
| Rice bran | 14 | 163 |
| Sesame oil | 14 | 118 |
| Corn oil | 14 | 102 |
| Rapeseed oil | 14 | 92 |
| Peanut | 28 | 62 |
| Wheat bran | 29 | 58 |
| Almond | 28 | 39 |
| Brussels sprouts | 78 | 32 |
| Rice biscuits | 64 | 33 |
| Macadamia nuts | 28 | 33 |
| Olive oil | 14 | 22 |
Most studies show that natural sterols lower cholesterol when added to fatty foods such as margarine or mayonnaise. Clinical studies have also been conducted with low-fat foods such as low-fat dairy products, dark chocolate, orange juice. Cholesterol levels are lowered with these foods as well, but eating fatty foods that have been added plant sterols have been shown to lower cholesterol levels more effectively. The optimal amount for lowering LDL-cholesterol levels is 2 g of plant sterols per day, the minimum effective dose is 0.8 to 1.0 g per day. To further improve the effect of sterols, it is recommended to divide the daily dose into several meals, but a single daily dose will give results. In most populations, the daily intake of phytosterols in food has been found to be 150–450 mg. If you consume 1.5–1.8 g of plant sterols per day, the absorption of cholesterol is reduced by 30–40%; and with the use of 2.2 g of plant sterols, the absorption of cholesterol is reduced by 60%.
It is safe to consume phytosterols as a dietary supplement. The use of plant phytosterols up to 3 g per day should not cause any side effects. In isolated cases, nausea, indigestion, diarrhea and constipation are observed. Long-term use of a food supplement may decrease the level of vitamin D in the body and, to a small extent, also the concentration of vitamin E. If phytosterols are taken for a long time in the form of a dietary supplement, it is recommended to additionally take vitamin D. deficiency of other vitamins.
Plant sterols as a dietary supplement are not recommended for pregnant women and nursing mothers, although no adverse effects on the fetus have been found. People taking cholesterol-lowering drugs should consult a doctor before taking plant sterols. Studies have shown that taking 2–3 g of sterols in addition to drugs can further reduce LDL cholesterol levels by 7–11%. The use of phytosterols along with medications, as a rule, does not cause side effects.
Phytosterols are, as the name suggests, plant substances. Since they belong to the group of steroidal alcohols, they cannot be mixed with water. But it can be dissolved in fats. Due to this property, phytosterols are able to limit the absorption of cholesterol in the intestine and thereby contribute to a decrease in its level. The substance contained in phytosterols is absolutely necessary for the human body.
Plant sterols are needed for the formation of cell membranes, they are responsible for the balance of the necessary and harmful cholesterol in the body. Therefore, it is important to know which foods contain these valuable substances and how much you need to eat in order to never face a disease such as atherosclerosis and its consequences.
How phytosterols work
In terms of its molecular structure, this substance is very similar to cholesterol. The main difference is that phytosterols do not settle on the vascular walls. In practice, it has been confirmed: if a person suffering from high cholesterol levels takes drugs containing phytosterones for a long time, the LDL level begins to gradually decrease.
These unique substances work in two directions at once. On the one hand, they prevent cholesterol from being absorbed in the digestive tract. On the other hand, they block the production of the enzyme in the liver, which is responsible for the production of cholesterol. It is by this mechanism that the balance between bad and bad cholesterol is restored. Phytosterols replace cholesterol and expel it from the body.
If sterols are included in the diet, the following effect will be obtained:
- Strengthening the body's immune system.
- Decrease in LDL in blood and tissues.
- Stimulating the active production of HDL.
- Prevention of the development of atherosclerosis.
- Suppression of the growth of cancer cells.
Since such drugs are able to lower cholesterol, they prevent the formation of atherosclerotic plaques and prevent the development and progression of this disease.
Sources of phytosterols
You can find these substances in large quantities in vegetable oils. Nuts and legumes are rich in them - lentils, beans, soybeans. In the human body, pure phytosterols are not produced like cholesterol. But a substance similar in composition and action is produced - sterolin.
All products of plant origin contain phytosterols to one degree or another. How much they will survive with all their useful properties depends on what kind of processing vegetables, fruits, cereals, etc. will be subjected to. Also, a lot of sterols are found in various seeds, seeds, nuts, wheat germ.
Today you can find phytosterols even in some industrial products. They are usually added to those that, in unfortified form, increase cholesterol. These are margarine, mayonnaise, chocolate, dairy desserts. As a rule, people suffering from high cholesterol have to deny themselves them. But if the products contain phytosterols, then on the contrary, they are recommended for daily use.
You can also find various dietary supplements containing these substances and designed specifically for the prevention and treatment of atherosclerosis and other pathologies of the heart, blood vessels and digestive organs associated with excess cholesterol.
How to consume foods with phytosterols
In order for cholesterol to begin to decrease, you need to try to eliminate all animal fats and replace them with phytosterols. First of all, fatty red meat, poultry with skin, butter, lard, by-products are excluded. Low-fat saltwater fish can help lower bad cholesterol. But seafood such as shrimp or sea fish caviar, on the contrary, increase it.
A healthy diet is important for maintaining good vascular and heart function. Therefore, there must be fruits, vegetables, cereals, whole grain breads and nuts on the table. At the same time, you need to fill all dishes with raw, and not overcooked vegetable oil.
How to use
If a person is healthy, then it is enough for him to consume no more than 3 g of phytosterols per day. This is enough to prevent the accumulation of cholesterol in the blood, and to prevent the formation of atherosclerotic plaques.
It is safer to take these substances in the form of dietary supplements, then they will certainly enter the body in the right amount and be well absorbed. But you should know that phytosterols are capable of changing the hormonal background of a person. If the person had problems with this, then the imbalance will be corrected. But such dietary supplements are contraindicated for pregnant, lactating and young children.
Pharmaceuticals and cosmetology
Needless to say, these substances are part of many drugs for the treatment and prevention of cardiac and vascular pathologies. In cosmetology, they have found their application as a means of enhancing the effect of other components in the composition of anti-aging creams and serums.
The human body absorbs phytosterols much better than animal fats. The main property of these substances is the ability to replace cholesterol and prevent its production. In addition, they restore the balance between bad and good cholesterol, and also prevent the development of a number of dangerous pathologies.
