What are Lignans?

Lignans are a type of phytoestrogens. Lignans may also have antioxidant activity. Plant lignan compounds are converted in the intestine to a form of lignans (enterolignans) the human body can assimilate.

Some studies have reported a positive association between high levels of lignans in the body with reduced risks of  cancers (prostate, ovarian, and breast cancers), osteoporosis, and cardiovascular disease. On the other hand, some studies also reported no association between intake of high lignan diet and risk of breast cancer.

Lignans comprise a variety of compounds, both in food sources (secoisolariciresinol, matairesinol) and in the human body (enterodiol, enterolactone). Some studies reported that the health effects of the lignans varied depending on the particular lignan type in the food, fore example, secoisolariciresinol vs. matairesinol.

Food Sources of Lignans

Dietary lignans are found in many food sources. Among all, flax seed is high in lignan content, perhaps the richest source of lignans. Some of the same lignan food sources are also good sources of dietary fiber, protein, antioxidants and other nutritional elements.

In the following table is a list of food stuffs and beverages and their total lignan content. The estimate of lignan content in the foods, gathered in the Netherlands, was reported by Dutch researchers.

Table 1. Lignan content (μg/100 g fresh edible weight) of solid foods.

Lignan food sources Lignan content (μg/100 g fresh edible weight)
Oil seeds and nuts
Flaxseed
301, 129
Sesame seed
39, 348
Sunflower seed
891
Cashew
629
Peanut
94
Poppy seed
10
Breads
Whole grain flaxseed bread
12 474
Multi-grain bread
6744
Rye bread, dark
320
Rye bread, light
301
Wheat bread, whole grain
121
Wheat bread, refined
83
Wheat bread, white
18
Currant/raisin bread
104
Muesli (granola), Jordans, crunchy
764
Muesli (granola), Albert Heijn, basic
343
Muesli (granola), Edah, crunchy
210
Wheat, wholemeal
210
Wheat, white flour
27
Rice, whole grain, boiled
40
Rice, white, boiled
7
Macaroni, white, boiled
15

Table 2. Lignan content (μg/100 g fresh edible weight) of solid foods.

Lignan food sources Lignan content (μg/100 g fresh edible weight)
Vegetables and legumes
Curly kale
2321
Broccoli
1325
White cabbage
787
Brussels sprout
747
Sauerkraut
316
Red cabbage
276
Cauliflower
185
Garlic
536
Leek
78
Onion
36
French bean
273
Sweet pepper, green
172
Sweet pepper, red
113
Carrot
171
Courgette
119
Spinach, frozen
82
Cucumber
67
Tomato
58
Chicory
48
Endive
38
Pea, in jars
34
Potato, Nicola, boiled
20
Potato, Redstar, boiled
10
Lettuce
16
Iceberg lettuce
11
Sweet corn, in jars
7
Beetroot, boiled
3
Mushroom
0
Baked beans in tomato sauce, in jars
37
Brown beans, in jars
26
Fruits
Apricot
450
Strawberry
334
Peach
293
Pear
193
Nectarine
190
Raisins, white
181
Raisins, blue
144
Grapefruit, pink
152
Cherries
147
Kiwi
129
Plum
82
Mandarin
81
Olives, black
80
Olives, green
45
Orange
78
Melon, galia
71
Grapes, blue
60
Grapes, white
42
Pineapple, canned
20
Apple, Elstar
1
Apple, Jonagold
1
Banana
0
Vegetable oil and fats
Olive oil, extra virgin
248
Olive oil, regular
106
Margarine
39
Soya oil
0
Sunflower oil
0
Other
Tomato paste
187
Tofu
140
Cocoa, powder
60
Chocolate, plain
44

 


Table 3. Lignan content in beverages.

Beverages (wine, beer, tea, coffee) Lignan content (μg/100 ml)
Red wine, South Africa
91·3
Red wine, France
78·9
Red wine, France
69·1
White wine, France
25·5
White wine, Germany
23·8
White wine, South Africa
15·5
BeerLager, Grolsch
32·2
Lager, Grolsch
32·2
Lager, Heinken
31·6
Lager, Bavaria
18·5
Black tea, Ceylon
77·1
Black tea, English blend
71·2
Black tea, Earl Grey
63·6
Green tea, with lemon flavor
39·2
Coffee, Albert Heijn, Perla Robusta
31·3
Coffee, Kannis and Gunnink
19·6
Coffee, Douwe Egberts
18·7
Grape juice , blue
24·8
Grape juice, white
7·4
Tomato juice
21·2
Orange juice , regular
17·2
Orange juice , with pulp
16·6
Grapefruit juice, yellow
15·9
Grapefruit juice
15·0
Soya milk
37·7
Chocolate milk
2·2
Cola
0·0

 


Phytoestrogen related articles:
Dietary Intake of Phytoestrogens Cuts the Risk of Colorectal Cancer
Description and the effect of phytoestrogens in the body?
Estrogens: What they are, functions, and synthesis
Phytoestrogens, osteoporosis and menopausal women
Tofu: phytoestrogen and health benefits
Flax seed, pregnancy, and menopause
Flax seed oil, health benefits, side effects

Data Source:
Milder, I. E. J., Arts, I. C. W., Van de Putte, B., Venema, D. P., and Hollman, P. C. H. 2005. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol, and matairesinol. British Journal of Nutrition, 93:393-402.