Lignans
Lignans are a type of plant compound that are found in a variety of foods, including flaxseeds, sesame seeds, whole grains, and fruits and vegetables. Lignans are known for their antioxidant and anti-inflammatory properties, and may offer a range of health benefits. In this article, we will explore the nutritional benefits of lignans, the different sources of lignans in the diet, and the potential health benefits of consuming lignans.
Nutritional Benefits
Lignans are a type of phytoestrogen, which means they have a similar chemical structure to estrogen and can mimic its effects in the body. Lignans have been shown to have antioxidant and anti-inflammatory properties, and may help protect against chronic diseases such as cancer, heart disease, and diabetes. Additionally, lignans are a good source of fiber, which can help promote healthy digestion and reduce the risk of digestive problems.
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Sources of Lignans
- Lignans are found in a variety of plant-based foods, including:
- Flaxseeds and flaxseed oil
- Sesame seeds and tahini (sesame seed paste)
- Whole grains, such as oats and barley
- Fruits and vegetables, including broccoli, kale, and apricots
- Legumes, such as beans and lentils
Potential Health Benefits
- Consuming lignans has been associated with several potential health benefits. These include:
- Lowering the risk of breast cancer, as some studies have shown that lignans may help reduce the risk of hormone-related cancers by interfering with estrogen production and signaling
- Reducing inflammation, as lignans have been shown to have anti-inflammatory properties
- Lowering the risk of heart disease, as some studies have shown that lignans may help reduce cholesterol levels and improve blood vessel function
- Improving bone health, as some studies have shown that lignans may help increase bone density and reduce the risk of osteoporosis
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