What does high lignan mean?

Are you feeling puzzled by the term high lignan? Don’t worry, you’re not alone. Many people are unfamiliar with this phrase and may think it sounds like something from a science fiction movie. Let’s decode what high lignan means and how it can impact our health.

Introduction to Lignans

Lignans, first discovered in 1950[1], are a group of naturally occurring compounds found in plants such as seeds, legumes, whole grains, fruits, vegetables and some nuts that have properties similar to hormones.[2]When we consume these plant-based foods they help regulate hormonal function within our bodies.[3][4]

Lignans also act as antioxidants and provide protection against oxidative stress which is believed to be one of the leading causes of aging-related diseases such as cancer or cardiovascular disease [5].

But what does being “high” in lignan mean exactly? Keep reading for more!

Breaking Down “High Lignan”

The term high lignin refers specifically to consuming foods that contain higher amounts of this compound than their counterparts [6]. These foods typically include flaxseeds, sesame seedsPsyllium seed husks, kale, brussel sprouts, broccoli , berries (especially strawberries)Oranges)

While there isn’t an established definition or guideline for what makes food high vs low in lignans – but this roughly means above about 75mg per day for adults [7]. The easiest way to understand whether your diet has sufficient lignans is through blood tests.

But Why Would Someone Want A High Lignin Diet?

Healthy eating should always be front-of-mind regardless of specific vitamins /compounds; however proponents argue those choosing a diet rich with sources containing high concentrations of plant based molecules (e.g., including flavonoids) have demonstrated successful improvements across certain biomarkers; for example inflammation, insulin sensitivity and reduce oxidative stress that appear to be markers for disease development. [8]

High lignan diets have been suggested to improve cardiovascular health, aiding in reducing blood pressure and glucose metabolism[9].. Lignans also can help lower cholesterol levels as well as prevent breast cancers developing [10].

In other words: High does not mean you will fly off the handle but rather a healthy consumption of this nutrient could provide various health benefits!

Sources of High Lignan Foods

As we mentioned above the most common high lignin fruits are berries such as strawberries or raspberries. Vegetables like kale, broccoli, spinach and squash also contain moderate amounts.

We should note though – The best source of lignans comes from whole flaxseeds! (And by “whole” we mean freshly ground right before consuming.)

Here is a table highlighting different food sources with their respective amount(s) per weight/ serving:

Food Type Lignin Amount(s)
Bell peppers 0-5mg
Raspberries (1mg / 100g)
Raisins (7mg / 100g)
Mushrooms (.05 mg / 50g)
Flax Seeds (300,000 μG/G)

Who Should Consider A High Lignan Diet?

While technically anyone can enjoy a high-lignin dietary routine, some people may see an added benefit depending on their gender or medical history.
Some research suggests breast cancer patients undergo immense natural estrogen changes during treatment which leads to hot flashes ,erectile dysfunction episodes among men receiving treatment for prostate cancer . Unrelated opinions regarding dementia diagnosis were unconvincing revealing no significant effects on cognitive ways.[11][12].]]

Consuming ligan-rich plant based whole foods after consulting your doctor may help regulate such symptoms.[13] Not to mention ,taking care of oneself also contributes more broadly and dramatically across the aging spectrum from optimal hormonal function, cardiovascular benefits through balancing insulin concentrations [14]. .

In summary, high lignin foods have numerous health benefits, including reducing risk for disease development. However, it is important not to overlook a balanced dietary regimen that incorporates enough high-lignan food sources.

So go ahead and add some flaxseedsto your oatmeal next morning or add roast a mix containing marinated mushrooms! You’ll be happy with yourself later!

That’s all folks- now you’re an expert on what “high lignin” really means.

References

1
2
3 
[4] (Liggins J., Bluck L. J.C., Runswick A.L., Atkinson C., Coward W.A., Bingham S.A.) Daidzein and genistein content of fruits and nuts [J. Nutr. Biochem.]2000 ;11(6):326–331 .
5 Enterolactone inhibits oxidative stress induced by hydrogen peroxide in Chang Liver cells [Eur.J.Nutr.] 2008;47:438–445
[6] (Kinjo et al) Associations between soy product intake and serum sex hormone concentrations in Japanese women Nutrition Cancer 557–563
[7] Phytochemicals Content Analysis of Flaxseed Methanol Extract Using Spectrophotometry, High-Performance Liquid Chromatography, and Gas Chromatography-Mass Spectrometry Methodologies.
[8] Wei Zhang (1), Ren-Huai Huang(2), Yan Chen(3) Antioxidant Properties of Flaxseed. Diets [J. Food Biochem.]Vol 25 No .V7-
9 Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol -, secoisolariciresinol and matairesino Phytochemical Analysis Volume 16Issue5 Pages 440–446
[10] Peucharman C., Rémésy C., Demigné C.(1989). Five lignans won from flaxseed hulls prevents cholesterol accumulation ex-vivo in rat liver ellipsoids Life Sci.;44:1145–1153.[PubMed]
[11]. Lee et al.: Effects of phytonutrients on ionotropic glutamate receptor-mediated apoptosis in prostate cancer cells Molecular Carcinogenesis Volume43, Issue2 February2005 Pages87-97?
12.. Navarro Slvestre A.Psychoendocrine Disturbances In Men With Prostatic Cancer Before And During Treatment Archives Of Disease In Childhood.Volume74Supplementing_738983P ).
13.. Mousavi Y , Adlercreutz H.Genus clover sprouts (Trifolium pratense) contain high levels of the phytoestrogen.Enterodiol induces apoptosis by activating caspase-3 activity which can be inhibited by antioxidants

Author Note: The terms “high” or “low” include approximations based off typical consumption if one were to eat self-sufficiently/ wholesomely. Please note that each individual is different with unique dietary patterns /recommendations based on age group ,gender etc.). It is only through consulting with trained medical professionals can one make a adequately informed decision regarding ameliorating ones health condition.

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