For centuries, lignans have been used for their health benefits. Found in many plant foods, lignans are a type of phytonutrient that contain antioxidant and anti-inflammatory properties. They are not only beneficial for overall health, they can also help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.
In this article, we will explore the many health benefits of lignans, as well as how to incorporate them into your diet for maximum benefit. From reducing inflammation to improving digestion, lignans are a powerful addition to any health-conscious diet.
Table of Contents
Overview of Lignans
Lignans are natural compounds found in various plant foods that have a range of health benefits. These compounds are a type of phytoestrogen, which means that they can mimic the effects of estrogen in the body.
What are Lignans?
Lignans are a type of polyphenol, a group of natural compounds that have antioxidant properties. Lignans are found in many different plant foods, but some of the best sources include flaxseeds, sesame seeds, and whole grains.
Types of Lignans
There are many different types of lignans, but some of the most well-known include secoisolariciresinol, matairesinol, pinoresinol, and lariciresinol.
Sources of Lignans
Lignans are found in many different plant foods, including:
- Flaxseeds
- Sesame seeds
- Whole grains
- Nuts and seeds
- Fruits and vegetables
- Herbs and spices
Factors affecting Lignan content in food
The amount of lignans in plant foods can vary depending on a number of factors, including:
- The type of plant
- The part of the plant that is consumed (e.g. seeds vs. leaves)
- The processing method used (e.g. grinding, roasting, or boiling)
- The ripeness of the plant
Health Benefits of Lignans
Lignans and Cardiovascular Disease
Lignans have been shown to have a number of cardiovascular benefits, including:
- Reducing inflammation in the body
- Lowering blood pressure
- Improving cholesterol levels
- Reducing the risk of atherosclerosis (hardening of the arteries)
Lignans and Cancer Prevention
Lignans have been extensively studied for their anti-cancer properties. Some of the cancers that lignans may help prevent include:
- Breast cancer
- Prostate cancer
- Colon cancer
- Endometrial cancer
- Lung cancer
Lignans and Breast Cancer Risk
Studies have shown that lignans may help reduce the risk of breast cancer in women. Lignans may help prevent breast cancer by:
- Blocking the effects of estrogen in breast tissue
- Reducing inflammation in breast tissue
- Stimulating the immune system to attack cancer cells
Lignans and Prostate Cancer Risk
Research has also shown that lignans may help reduce the risk of prostate cancer in men. Lignans may help prevent prostate cancer by:
- Blocking the effects of testosterone in prostate tissue
- Reducing inflammation in prostate tissue
- Stimulating the immune system to attack cancer cells
Lignans and Gut Microbiota
Lignans may also have a positive impact on gut health by:
- Acting as a prebiotic, which means they can promote the growth of beneficial gut bacteria
- Reducing inflammation in the gut
- Improving digestive function
Anti-inflammatory Properties of Lignans
Lignans have been shown to have potent anti-inflammatory properties, which can help reduce the risk of chronic diseases such as arthritis, diabetes, and heart disease.
Mechanisms of Action
Anti-cancer Properties of Lignans
The anti-cancer properties of lignans are thought to be due to their ability to:
- Block the effects of hormones that can promote cancer growth
- Reduce inflammation in the body
- Stimulate the immune system to attack cancer cells
Antioxidant Properties of Lignans
Lignans are powerful antioxidants, which means they can help protect the body against oxidative stress and damage from free radicals.
Anti-inflammatory Properties of Lignans
Lignans have been shown to have potent anti-inflammatory properties, which can help reduce the risk of chronic diseases such as arthritis, diabetes, and heart disease.
Effects of Lignans on Hormones
Because they are a type of phytoestrogen, lignans can have an impact on hormone balance in the body. Lignans may help regulate hormone levels by:
- Blocking the effects of hormones that can promote cancer growth
- Reducing the risk of estrogen-related cancers
- Reducing the risk of osteoporosis
Safety and Risk Factors
Safe Lignan Dosages
Lignans are generally safe when consumed as part of a healthy diet. There are no established guidelines for safe lignan dosages, but most people can consume up to 50 mg of lignans per day without any adverse effects.
Interactions with Medications
Lignans may interact with certain medications, including blood thinners and hormone replacement therapy. If you are taking any medications, it is important to talk to your healthcare provider before consuming large amounts of lignans.
Lignan Toxicity
There have been no reported cases of lignan toxicity in humans. However, it is possible to consume too much lignan-rich food, which can lead to digestive upset or other symptoms.
Conclusion
Lignans are a nutrient-dense, plant-based compound with a range of health benefits. They have been shown to reduce the risk of chronic diseases such as cardiovascular disease and cancer, and may have a positive impact on hormone balance, gut health, and inflammation. As with any dietary change, it is important to talk to your healthcare provider before increasing your intake of lignan-rich foods.
Summary of Health Benefits
- Reduced risk of cardiovascular disease
- Reduced risk of cancer
- Improved hormone balance
- Reduced inflammation
- Improved gut health
- Powerful antioxidant properties