10 Beta-Sitosterol Foods To Eat

While the size of the prostate gland may be small, this part of the male reproductive tract plays a significant role in sexual health and function. 

The prostate gland is responsible for combining sperm with additional fluids, with the resulting combination being semen. 

In some cases, the prostate may start to develop certain problems. 

These issues can make it harder for the prostate to function correctly, with one of the most common issues being benign prostatic hyperplasia

Around 50% of men have an enlarged prostate by 50, and 90% of men have an enlarged prostate by 85.

There are several ways to counter the effects of an enlarged prostate and other common issues that affect this gland. 

Many men prefer to turn to more natural remedies to reduce their usage of pharmaceuticals. This post focuses specifically on the best beta sitosterol foods you can consider including in your diet. 

What Is Beta-Sitosterol?

Beta-sitosterol is a natural chemical that is found in certain plants. The chemical is classified as a type of plant sterol. It is sometimes used as complementary medicine, either alone or in addition to conventional medicines. 

The structure of beta-sitosterol is quite similar to that of cholesterol, but the chemical will not actually increase the amount of cholesterol that circulates in a man’s body. 

There are several reasons why people turn to beta-sitosterol. Individuals can find beta-sitosterol in a dietary supplement. This often includes supplements designed specifically to assist in addressing prostate-related problems. 

In addition to a dietary supplement, it is also possible to obtain beta-sitosterol from natural sources. The chemical is present in seeds and nuts, vegetables, and a selection of fruits. 

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Why Is Beta-Sitosterol Good For Prostate Health?

Numerous health benefits have been associated with beta-sitosterol. The most popular involves its use among men with benign prostatic hyperplasia and other conditions that affect the prostate gland

There are multiple reasons why beta-sitosterol may be a good option for men with prostate problems. It has been shown that the natural plant sterol esters hold anti-inflammatory potential. 

This means it may assist in reducing inflammatory triggers that are present throughout the body. This also accounts for prostates that experience enlargement due to inflammation and other health conditions associated with inflammatory markers.

What The Studies Say

Numerous studies look at how beta-sitosterol affects men who have been diagnosed with benign prostatic hyperplasia. 

One paper assessed 519 male patients. The researchers utilized data presented by four previously conducted studies. 

All of the included studies were placebo-controlled and randomized. Each lasted for a period between four and 26 weeks. Two different variations of beta-sitosterol were utilized among the studies. This included non-glucosidic B-sitosterols, as well as B-sitosterol-B-D-glucoside. 

The researchers behind the study reported multiple positive findings after the male patients started to take the provided supplement. Data was compared to that of the placebo group, and the results were more significant in the beta-sitosterol group. 

In particular, patients experienced significant improvements in urinary symptoms that were caused by an enlarged prostate. Furthermore, flow measures also improved among these patients, showing that beta-sitosterol can effectively improve urination among men with benign prostatic hyperplasia.  

In another study, researchers also considered how beta-sitosterol could be beneficial for men with BPH. In this study, a saw palmetto oil was given to both the study and placebo groups. 

The main study group was provided with a palmetto oil enriched with extracts containing beta-sitosterol. The study provided the participants with the prescribed supplement for 12 weeks. 

By the 12-week mark, the individuals who used the saw palmetto oil enriched with beta-sitosterol experienced more significant improvements in their BPH symptoms

There was a more significant reduction in 5a-reductase levels and PSA levels. Urine flow also improved significantly, along with the effects that swelling had on the prostate gland and urinary tract. 

The researchers also specify that the introduction of beta-sitosterol with saw palmetto oil yielded more efficient results in the treatment of benign prostatic hyperplasia. 

Other Health Benefits Of Beta-Sitosterol

Many people turn to beta-sitosterol to improve their prostate health and reduce signs of BPH. This, however, is not the only benefit that beta-sitosterol has for your body. 

There seem to be several other potential health benefits when a person decides to include more beta-sitosterol in their diet, either through food or by using a supplement that contains the plant sterol. 

Beta-sitosterol has powerful anti-inflammatory properties. This is why it is useful for more than just an enlargement of a prostate gland. 

Individuals with problems like rheumatoid arthritis may also find that the chemical helps them experience a reduction in the symptoms. This may also assist with pain management, as inflammation contributes to pain symptoms. 

Even though beta-sitosterol has a similar structure to cholesterol, the chemical seems beneficial for individuals who need to reduce the amount of cholesterol in their bodies. 

This data makes it clear that beta sitosterol glucoside and other forms support healthy cholesterol levels. This is due to the stanol ester classification of the plant sterol. 

The cholesterol-lowering effect of beta-sitosterol can help individuals who have high total cholesterol levels. This particular effect may also be useful in cases where a person has a high risk for heart disease, as cholesterol is known to make a person more likely to develop a cardiovascular condition. 

Additionally, some research suggests that beta-sitosterol may benefit people who experience signs of male-pattern baldness. This might help reduce the rate at which the individual experiences hair loss. 

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10 Foods To Eat Containing Beta-Sitosterol

Numerous food sources can be used by men who wish to increase their daily intake of beta-sitosterol. Many of these foods provide the man access to beta-sitosterol and add nutrients that contribute to their overall health. 

We will look at a few of the best foods that men should add to their diet to increase their beta-sitosterol intake. 

1. Avocados

Avocados are known as an ideal source of healthy fats. They are versatile and can be used in a variety of dishes. 

One cup of avocado cubes contains about 95 mg of beta-sitosterol. Avocado is also high in vitamins B6, C, E, and K. It also contains beta carotene and lutein

2. Hazelnuts

Hazelnuts are another excellent source of beta-sitosterol, along with omega-3 fatty acids. These nuts have been found to protect the body against cellular damage and can effectively reduce cholesterol levels that accumulate in the blood vessels. 

3. Walnuts

Walnuts are great for improving brain health, particularly due to their phytochemical content. In addition to the phytosterol, walnuts contain additional nutritional values too. 

It is also ideal for cardiovascular health and the digestive system. A cup of walnuts contains around 33 mg of beta-sitosterol. 

4. Soybean Oil

Soybean oil is a very versatile oil that has many uses. It is also a source of beta-sitosterol, along with other important nutrients. Just a single tablespoon of soybean oil provides an estimated 39 mg of beta-sitosterol. 

5. Raw Almonds

Raw almonds are exceptionally healthy for men. Eating about a cup of almonds gives a man 46 mg of beta-sitosterol. 

These nuts are also high in vitamin E, fiber, magnesium, and protein. 

6. Raw Pistachio Nuts

The unsaturated fats in raw pistachio nuts help provide heart and brain benefits. These nuts are also said to assist in reducing the risk of cardiovascular disease. There is about 71 mg of beta-sitosterol in a cup of these nuts. 

7. Canola Oil

Canola oil is high in omega-3 fatty acids and contains vitamin K and vitamin E. There is also a very low concentration of saturated fats in canola oil, which helps a man reduce their intake of cholesterol-increasing foods. 

A tablespoon of canola oil has 96 mg of beta-sitosterol. Do not confuse this with traditional vegetable oil, which may contain more saturated fats than unsaturated fats.

8. Pink Lentils

Pink lentils are known for their high fiber content, contributing to a healthier digestive system. This food contains 27 mg of beta-sitosterol in one cup of lentils. 

9. Fresh Fava Beans

Fava beans are known for their versatility, which can be enjoyed raw or in a dish. With 41 mg beta-sitosterol in a cup of these beans, it also makes for an excellent source of this plant sterol. 

10. Olive Oil

Olive oil is often considered one of the healthiest oils you can cook with while also serving as a salad dressing. Up to 95% of all plant sterols in olive oil consist of beta-sitosterol. 

The remaining plant sterols in olive oil consist of stigmasterol and campesterol. Olive oil may also reduce LDL cholesterol levels. 

Conclusion

Beta-sitosterol is a highly researched plant sterol that holds promise for men with prostate problems. While several supplements readily provide a dose of beta-sitosterol, some men may prefer to obtain this chemical from their daily diet. 

We’ve discussed 10 of the best foods to eat for men who want to get more beta-sitosterol to reduce the symptoms caused by prostate problems. When these are not effective methods, turning to conventional medical treatment may be a good option.

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Sources

  1. Wilt T, Ishani A, MacDonald R, Stark G, Mulrow C, Lau J. Beta-sitosterols for benign prostatic hyperplasia. Cochrane Database Syst Rev. 2000. https://pubmed.ncbi.nlm.nih.gov/10796740/
  2. Sudeep, H.V., Thomas, J.V. & Shyamprasad, K. A double blind, placebo-controlled randomized comparative study on the efficacy of phytosterol-enriched and conventional saw palmetto oil in mitigating benign prostate hyperplasia and androgen deficiency. BMC Urol 20, 86 (2020). https://bmcurol.biomedcentral.com/articles/10.1186/s12894-020-00648-9

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