Phytosterols are plant substances that are similar in structure to human cholesterol. Nuts and seeds are rich sources of phytosterols. Previous studies suggest that plant foods rich in phytosterols may lower blood cholesterol and prevent certain cancers. Cholesterol, found in all of the body's cells, is essential for most bodily functions. However, too much cholesterol, called hypercholesterolemia, is a major risk factor for heart disease. Determining the phytosterol content of plant foods, such as nuts, can help people choose foods that lower cholesterol levels. Now research reports that pistachios and sunflower seeds contain the most phytosterols of commonly eaten nuts and seeds.
The study, published in the Journal of Agricultural and Food Chemistry, analyzed popular nut and seed varieties for phytosterol levels. Researchers from the Virginia Polytechnic Institute and State University tested 27 commonly eaten nut and seed varieties.
The researchers found that sesame seeds and wheat germ had the highest total phytosterol content. However, sesame seeds and wheat germ are generally not consumed as individual foods. Findings also revealed that pistachios and sunflower seeds had the highest phytosterol content of nuts and seeds most commonly eaten as snack foods. Other nuts and seeds high in phytosterol include cashews, pumpkin seeds, pine nuts, almonds, macadamia nuts, black walnuts, pecans, peanuts, and hazelnuts. Chocolate phytosterol levels were ranked between black walnuts and pecans. Brazil nuts and English walnuts had the lowest phytosterol content of popular nuts and seeds
"Phytosterol concentrations were greater than reported in existing food composition databases, probably due to the inclusion of steryl glycosides, which represent a significant portion of total sterols in nuts and seeds," the study authors write.
The study authors suggest that phytosterols are only one cholesterol-lowering substance in nuts and seeds. Other plant chemicals are being analyzed in nuts and seeds that may also provide cholesterol-lowering benefits.
REFERENCES:
1. Phillips KM et al. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem 2005 Nov 30;53(24):9436-45.
Posted by Elaine Gavalas on November 8, 2006 02:41 PM
