Beta sitosterol is a phytonutrient found naturally in many foods and plants. Some of its benefits include reducing cholesterol, shrinking an enlarged prostate gland and prevention or resolution of male pattern baldness. A 2007 "Medical News Today" article notes that beta sitosterol has a waxy consistency, a structure similar to cholesterol and has effects in the body based upon its action as a phytosterol. The article further notes that the natural ingredient is safe, has no known side effects on the body and is not known to interact with any medications.
Nuts and Seeds
Nuts and seeds offer a lot health benefits, including their fatty acid profiles, high ratios of antioxidant vitamin and minerals, like vitamin E and selenium, as well as their fiber content. Beta sitosterols were extracted from almonds, pistachios, peanuts and sunflower seeds in a 2008 "Analytical Sciences" journal article. Furthermore, a 2003 "Journal of Nutrition" article noted the consumption of nuts and seeds as being higher in women who consumed cancer-preventive diets. The "Journal" article notes that phytosterols, including beta sitosterol, may influence cancer development by activating cancer-growth inhibitors, stimulating apoptosis, and interrupting signaling pathways between cells that encourage cancerous growth.
Avocado
Avocado is a vitamin-E-packed fruit that commonly complements the plate of Caribbean, South American and Mexican dishes. It is bland in taste, slightly mushy in texture, but a 2001 "Journal of the American Dietetic Association" notes that it is a great source of nutrients, including beta sitosterol. The "Journal" says that avocado is ranked among the top 15 most commonly consumed fruits in the United States. When stacked up against other beta-sitosterol-rich fruits like oranges, an oz.-per-oz. comparison shows that avocados provide a richer supply. The American Dietetic Association notes that avocados provide health benefits beyond the basic nutrients like vitamins and minerals. Avocado is therefore defined as a functional food and advocated for inclusion in the diets of all Americans. Avocados contain 76.4 mg of beta sitosterol per 100 g.
Rice Bran
High-fiber foods are considered a potent supply of beta sitosterols. Rice bran in particular is noted by a 2005 "Topics in Nutraceutical Research" article to be a good source. In this article, rice bran is evaluated for its role in reducing coronary risk factors, part of which is attributed to this phytosterol. One of the benefits of beta sitosterol is its ability to reduce cholesterol. The article suggests that phytosterols, including beta sitosterols, are not thoroughly absorbed through the intestinal lining, but instead excreted in the stool. With its excretion, the sterols pull cholesterol out with it as well.
References
- Medical News Today: Beta Sitosterol Gains Popularity for Natural Alternative in U.S. and Europe for Prostate Problems
- Analytical Sciences: Analysis of Beta Sitosterol in Seeds and Nuts Using Pressurized Liquid Extraction and Liquid Chromatography
- Journal of the American Dietetic Association: Avocado Fruit Is a Rich Source of Beta Sitosterol
- Current Topics in Nutraceutical Research: Rice Bran and Its Main Components: Potential Role in the Management of Coronary Risk Factors
- The Journal of Nutrition: A Plant Food-Based Diet Modifies the Serum Beta Sitosterol Concentration in Hyperandrogenic Postmenopausal Women
