5 foods rich in inositol: these are their effects on cholesterol, hypertension, and bones

Inositol is a nutrient in the B vitamin complex, which the body requires in small amounts to function and stay healthy. Inositol helps cells form membranes and respond to messages from their environment, and has the same chemical composition as glucose (the primary energy source for living organisms ).

Although scientific studies are ongoing to establish its cancer-preventing properties, this water-soluble nutrient, which is recommended for daily intake for proper body function, is found primarily in five common foods in our diet: fruits, legumes, vegetables, nuts, and whole grains.

These are the foods that contain the most inositol

Incorporating vegetables into your daily diet is an excellent way to naturally increase your inositol levels. Among the vegetables with the highest inositol content are broccoli (with 19 mg per 100 grams of product); cauliflower (18 mg); spinach (15 mg); asparagus (12 mg); and lettuce (10 mg).

When it comes to fruits, citrus fruits like oranges and tangerines stand out. Melon is also a source of inositol (11 mg per 100 grams) ; kiwi (9 mg); figs (18 mg); and bananas (8 mg). Among legumes, the ones that incorporate the most in the diet are beans, lentils, chickpeas, and broad beans. And seeds? Flax, chia, and pumpkin take the cake.

As for whole grains, it's a good idea to make oats, brown rice, quinoa, and rye your dietary allies. And among the nuts that provide the most inositol, there are almonds, walnuts, hazelnuts, and pistachios.

Benefits of consuming foods rich in inositol for cholesterol

This compound, located between carbohydrates and B vitamins, has significant biological effects once absorbed by the body. Experts attribute to this nutrient properties that improve overall health, specifically in the treatment of polycystic ovary syndrome (related to hypertension); the organization of body tissues; the reduction of cholesterol and hypertension; the prevention of metabolic syndrome; and the stimulation of the gastrointestinal tract and bone health.

Regarding its beneficial effects on cholesterol and fat accumulation, inositol has been shown to reduce LDL cholesterol levels by preventing fat deposits from accumulating . Working in conjunction with choline (an essential nutrient found in eggs, meat, and green leafy vegetables), inositol can reduce total blood cholesterol.

The great virtue of this compound is that it distributes fat throughout the body, eliminating it from those places where it accumulates, freeing the liver from excess fat and providing a detoxifying effect.

High blood pressure improves with inositol consumption

Hypertension is the most important modifiable risk factor for all-cause mortality worldwide and is closely associated with an increased risk of cardiovascular disease.

According to a recent scientific study , a daily dose of 4 grams of inositol can reduce both diastolic and asystolic blood pressure (known as "high" and "low"). The reasons cited by experts are related to metabolic syndrome: Inositol can help reduce hypertension by improving insulin sensitivity and glucose metabolism. Both factors contribute to cardiovascular health.

Prevention for bone health

Several clinical studies associate inositol deficiency with lower bone mineral density (BMD) and poor bone health. Supplementation with inositols, including phytates, has been linked to improved bone quality, less bone mass loss, and a reduction in BMD loss , especially in populations at high risk for osteoporosis, such as postmenopausal women.

The integration of inositols into preventive strategies and treatment regimens could offer a novel approach to improving bone density and reducing fracture risk. Their potential application extends to the management of osteopenia, potentially delaying the onset of osteoporosis , and they could serve as part of a comprehensive treatment regimen alongside medications for osteoporotic patients.

Therefore, although these studies refer to inositol in the form of a dietary supplement , the benefits of this nutrient for bone health are proven. Inositol may even have potential for treating bone disorders in patients with breast and prostate cancer who have undergone hormone therapy or chemotherapy.