Difference between revisions of "Lignans"

Revision as of 01:36, 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

Flaxseed and Sesame Seeds 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.
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>

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.