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.