Where do phytosterols come from

What is phytosterols?

Phytosterols (plant sterol) is a general name of a large type of chemicals in plants. There are more than a hundred species of phytosterolss that have been found. Among them Alkyl alcohol, etc.

Phytosterolss are usually sliced or powder -like white solids, without odorless and odorless. The number of carbon atoms in the alcohol molecules is generally 27 to 31, the molecular weight is 386-456, and the melting point is higher, all of which are above 100 ° C, up to 215 ° C. The relative density of alcohol is slightly greater than water, such as 1.02 1.07.

Phytosterols is derived from plant lipids, insoluble in water, alkali and acid, slightly dissolved in pyruis and ethanol at room temperature, and soluble in ether, benzene, chlorine, petroleum ether. The chemical properties of alcohol are mainly manifested on the hydroxyl and double bonds of activity. The hydrocarbon chain base and configuration on the 17 -bit of C 17 also make the properties of various alcohols different from some aspects. phytosterols can be oxidized into ketones, can react with fatty acids to generate fatty acid ester, and can react with sulfuric acid or other strong acids.

In addition, it can also comply with urea, organic acid (such as oxalic acid, apple acid, and amber acid), and porotaline. The physical and chemical properties of phytosterols also show emulsification, and its emulsification can be improved by chemical modification of its hydroxyl group. This two -character characteristics make it have the ability to regulate and control the fluidity of the anti -phase film.

Phytosterols biological effects

1. A large number of clinical and animal experiments and epidemiological research data have found that supplementing plant hydraols to reduce the effects of total blood cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C), but do not reduce high-density lipid protein cholesterol (HDL-C) and triglyceride (TG) content, without any obvious side effects.

2. A large number of studies have found that plants have a certain significance for reducing the incidence of prostate hypertrophy.

3. Epidemiology research shows that the intake of phytosterols in diet is negatively related to the incidence of cancer such as prostate cancer, ovarian cancer, and gastric cancer.

4. Some scholars propose that phytosterols may have anti -oxidation function.

The main food source of phytosterols

All kinds of plant foods contain phytosterolss. Among them, the content of plant oil, beans, and grain foods is relatively high, and the content of plants in vegetables and fruits is relatively small. Foods containing more plant foods in various types of plant foods, such as:

Plant oil

Corn germ oil, rapeseed oil, sesame oil, sunflower seed oil, olive oil, etc.

Cereal

All -wheat flour, barley rice, millet, purple rice, corn flour, etc.

Beans

Soybeans, green beans, black beans, mung beans, south tofu, etc.

Vegetables

Cauliflower, carrot, bean horns, cabbage, etc.

Fruit

Orange, peach, Yali, etc.

According to the determination, all plant foods contain plant sterol, but the higher content is vegetable oil, beans, nuts, etc., although the content of vegetable steroids in cereals, fruits, and vegetables is relatively low, but due to the daily consumption volume Large, it also provides a lot of plant sterols for humans. cereal

Valley

In grain foods, the content of plant steroids in flour is much higher than that of rice, and the average plant sterol content per 100 grams of wheat flour is 59 mg. The more fine the processing, the lower the plant sterol content, that is, the whole wheat powder> standard powder> rich powder> dumpling powder. Each 100 grams of different brands and places of rice, its plant sterolic content is roughly the same, with an average of 13 mg. Miscellaneous grains such as purple rice, barley rice, buckwheat rice, green crickets, millet, corn, etc. have a high content of plant steroids, with an average of more than 60 mg.

Nutrition suggestion: In China Dietary Guide, adults are recommended to consume 300 ~ 600 grams of grain food per day. Based on the average 400 grams of calculations, if flour is a staple food, it can intake about 480 mg of plant sterols; if you eat rice purely, the intake of plant sterol is less than 110 mg, and the gap between the two is large. Residents in the staple areas with rice, at least one meal of three meals a day should be changed to pasta, such as noodles, steamed buns, etc. In addition to dinner, you can also add some purple rice porridge, millet porridge, corn porridge and other miscellaneous grains. This is more reasonable.

Beans

The content of plant steroids in beans is higher than that of cereals. The content of plant sterolic sterolic sterolic steroids per 100 grams of soybeans is also high. Tofu is the most common soybean product, with an average of 30 mg per 100 grams of tofu plant steroids. Although soy milk has a lot of moisture, the content of plant steroids also reaches 7 mg.

Nutrition suggestion: Usually take more bean products. If you drink a cup of soy milk (250 grams) every day, you can provide about 20 mg of plant sterol. At least three meals of tofu per week, each intake is more than 50 grams, which not only increases the intake of plant sterolic olfactory, but also provides nutrients such as high -quality protein. You can also cook some miscellaneous bean porridge as a meal or refreshment.

Vegetable oil

Plant oil is a type of food with the highest plant sterolic content. Take common vegetable oil as an example, about 300 mg of plant sterol content per 100 grams of soybean oil; about 250 mg of peanut oil; sesame oil and rapeseed oil of more than 500 mg; the highest content of corn germ oil can reach more than 1000 mg. It can be said that vegetable oil is an important source of plant sterolic alcohol in diet.

Nutrition suggestion: It is advisable to be 25 grams per day. Excessive intake of vegetable oil can lead to excess heat and increase the incidence of chronic diseases such as obesity and cardiovascular disease. Therefore, don't blindly increase the intake of vegetable oil to obtain more plant sterol. It is recommended that you adjust the types of edible oil appropriately, such as corn germ oil or rapeseed oil as the main cooking oil. If you replace 25 grams of peanut oil per day with corn germ oil, you can consume more in the case of unchanging calories. Plant sterol 180 mg.

Vegetable and fruit

Vegetables, fruits, vegetables, vegetables and fruits are important food sources in daily diet. It not only provides rich vitamins and cellulose and other nutrients, but also provides plant sterol. Among the vegetables, the content of plant steroids such as cauliflower, broccoli, and soache vegetables is high, and the content of plant steroids such as melon, eggplant, persimmon pepper is low. Among the fruits, the content of plant sterolic sterolic sterolic sterolic sterolic content such as orange, orange, hawthorn, and low sterolin content in watermelon and melon.

Nutrition suggestion: 400 ~ 500 grams of vegetables every day, 100 ~ 200 grams of fruits. Various vegetables and fruits in Chinese residents are generally low. For example, vegetable intake is less than 300 grams, and the fruits are only 45 grams. Whether it is to increase vitamins, mineral intake or increased plant sterolic intake, everyone should eat more vegetables and fruits. You can choose foods with high plant sterol content such as cauliflower and orange. good for health.