Difference between revisions of "Lignans"
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The next best source is found in vegetables including broccoli, kale, cabbage and Brussels sprouts. | The next best source is found in vegetables including broccoli, kale, cabbage and Brussels sprouts. | ||
Or...if you prefer fruit...you can also get rich quantities in strawberries and apricots. | Or...if you prefer fruit...you can also get rich quantities in strawberries and apricots. | ||
| + | ==Food sources== | ||
| + | [[Flax seed]] and [[sesame seed]] contain higher levels of lignans than most other foods. The principal lignan precursor found in flaxseed is [[secoisolariciresinol diglucoside]]. Other sources of lignans include cereals ([[rye]], [[wheat]], [[oat]] and [[barley]] - rye being the richest source), [[soybean]]s, [[cruciferous vegetables]] such as [[broccoli]] and [[cabbage]], and some fruits, particularly [[apricot]]s and [[Strawberry|strawberries]].<ref name="lpi.oregonstate">[http://lpi.oregonstate.edu/infocenter/phytochemicals/lignans Linus Pauling Institute at Oregon State University<!-- Bot generated title -->]</ref> | ||
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| + | Secoisolariciresinol and matairesinol were the first plant lignans identified in foods. Pinoresinol and lariciresinol are more recently identified plant lignans that contribute substantially to the total dietary lignan intakes. Typically, Lariciresinol and pinoresinol contribute about 75% to the total lignan intake whereas secoisolariciresinol and matairesinol contribute only about 25%.<ref name="lpi.oregonstate" /> This distribution may change as the contributions of syringaresinol and hydroxymatairesinol have not properly been quantified in foods. | ||
| + | |||
| + | Sources of lignans:<ref>{{cite journal |author=Milder IE, Arts IC, van de Putte B, Venema DP, Hollman PC |title=Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol |journal=Br. J. Nutr. |volume=93 |issue=3 |pages=393–402 |year=2005 |pmid=15877880 |doi=10.1079/BJN20051371}}</ref> | ||
| + | {|class="wikitable" | ||
| + | |- | ||
| + | !Source!!Amount per 100 g | ||
| + | |- | ||
| + | |Flaxseed||300,000 µg (0.3 g) | ||
| + | |- | ||
| + | |Sesame seed||29,000 µg (29 mg) | ||
| + | |- | ||
| + | |[[Brassica]] vegetables||185 - 2321 µg | ||
| + | |- | ||
| + | |Grains||7 - 764 µg | ||
| + | |- | ||
| + | |Red wine||91 µg | ||
| + | |} | ||
| + | |||
| + | A recent study<ref>{{cite journal |author=Smeds AI, et al.|title=Quantification of a Broad Spectrum of Lignans in Cereals, Oilseeds, and Nuts|journal=J. Agric. Food Chem. |volume=55 |pages=1337–1346 |year=2007 |pmid=17261017|doi=10.1021/jf0629134 |issue=4 |last2=Eklund |first2=Patrik C. |last3=Sjöholm |first3=Rainer E. |last4=Willför |first4=Stefan M. |last5=Nishibe |first5=Sansei |last6=Deyama |first6=Takeshi |last7=Holmbom |first7=Bjarne R.}}</ref> shows the complexity of mammalian lignan precursors in the diet. In the table below are a few examples of the 22 analyzed species and the 24 lignans identified in this study. | ||
| + | |||
| + | Mammalian lignan precursors as aglycones (µg / 100 g). Major compound(s) in bold. | ||
| + | |||
| + | {|class="wikitable" | ||
| + | |- | ||
| + | !Foodstuff!!Pinoresinol||Syringaresinol||Sesamin||Lariciresinol||Secoisolariciresinol||Matairesinol||Hydroxymatairesinol | ||
| + | |- | ||
| + | |Flaxseed||871||48||not detected||1780||'''165759'''||529||35 | ||
| + | |- | ||
| + | |Sesame seed||'''47136'''||205||'''62724'''||13060||240||1137||7209 | ||
| + | |- | ||
| + | |Rye bran||'''1547'''||'''3540'''||not detected||'''1503'''||462||729||1017 | ||
| + | |- | ||
| + | |Wheat bran||138||882||not detected||672||868||410||'''2787''' | ||
| + | |- | ||
| + | |Oat bran||'''567'''||297||not detected||'''766'''||90||440||'''712''' | ||
| + | |- | ||
| + | |Barley bran||71||140||not detected||133||42||42||'''541''' | ||
| + | |} | ||
| + | |||
[[Category:Treatments]] | [[Category:Treatments]] | ||
[[Category:X]] | [[Category:X]] | ||
Revision as of 01:32, 4 October 2013
Isoflavones and lignans are the most common phytoestrogens.
Special Precautions of Lignans
The benefits of Lignans are
Studies (show) that breast cancer is lower in countries where the intake of phytoestrogens is high...implying that these compounds may reduce breast cancer risk," says Dr. Velentzis. "Isoflavones and lignans are the most common phytoestrogens in the diet." Dr. Velentzis says your best way to fight breast cancer is to increase your lignan intake. But...what are lignans? How You Can Get Lignans into Your Diet Lignans are found in many foods. And researchers at Oregon State University (OSU) offer some guidance on the best places to get them. They say the best source is often found in seeds. You can find it in rich quantities in pumpkin seeds, poppy, flaxseed and sunflower seeds. The next best source is found in vegetables including broccoli, kale, cabbage and Brussels sprouts. Or...if you prefer fruit...you can also get rich quantities in strawberries and apricots.
Food sources
Flax seed and sesame seed contain higher levels of lignans than most other foods. The principal lignan precursor found in flaxseed is secoisolariciresinol diglucoside. Other sources of lignans include cereals (rye, wheat, oat and barley - rye being the richest source), soybeans, cruciferous vegetables such as broccoli and cabbage, and some fruits, particularly apricots and strawberries.<ref name="lpi.oregonstate">Linus Pauling Institute at Oregon State University</ref>
Secoisolariciresinol and matairesinol were the first plant lignans identified in foods. Pinoresinol and lariciresinol are more recently identified plant lignans that contribute substantially to the total dietary lignan intakes. Typically, Lariciresinol and pinoresinol contribute about 75% to the total lignan intake whereas secoisolariciresinol and matairesinol contribute only about 25%.<ref name="lpi.oregonstate" /> This distribution may change as the contributions of syringaresinol and hydroxymatairesinol have not properly been quantified in foods.
Sources of lignans:<ref>Template:Cite journal</ref>
| Source | Amount per 100 g |
|---|---|
| Flaxseed | 300,000 µg (0.3 g) |
| Sesame seed | 29,000 µg (29 mg) |
| Brassica vegetables | 185 - 2321 µg |
| Grains | 7 - 764 µg |
| Red wine | 91 µg |
A recent study<ref>Template:Cite journal</ref> shows the complexity of mammalian lignan precursors in the diet. In the table below are a few examples of the 22 analyzed species and the 24 lignans identified in this study.
Mammalian lignan precursors as aglycones (µg / 100 g). Major compound(s) in bold.
| Foodstuff | Pinoresinol | Syringaresinol | Sesamin | Lariciresinol | Secoisolariciresinol | Matairesinol | Hydroxymatairesinol |
|---|---|---|---|---|---|---|---|
| Flaxseed | 871 | 48 | not detected | 1780 | 165759 | 529 | 35 |
| Sesame seed | 47136 | 205 | 62724 | 13060 | 240 | 1137 | 7209 |
| Rye bran | 1547 | 3540 | not detected | 1503 | 462 | 729 | 1017 |
| Wheat bran | 138 | 882 | not detected | 672 | 868 | 410 | 2787 |
| Oat bran | 567 | 297 | not detected | 766 | 90 | 440 | 712 |
| Barley bran | 71 | 140 | not detected | 133 | 42 | 42 | 541 |
