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Healthy Indian Recipes > Antioxidant Rich Indian > Lignans
17 Lignans Recipes
Last Updated : 29 November, 2024
Table of Content
Lignan Recipes, Lignan Rich Foods, What are Lignans?
Lignans area group of compounds found in plant food mainly flax seeds. In reality they are phytoestrogens which mimic the role of estrogen.
How do Lignans work?
When we eat lignin rich foods, the healthy bacteria in the gut convert them to a lignan metabolite - enterolcatone. This circulates in the blood, binds to estrogen receptors and act like estrogen thus making up for the estrogen deficiency. However in situations of high levels of estrogen in body too, they bind to receptors while reducing the activity of natural estrogen. So its beneficial to all.
7 Benefits of Lignan
1. Lowers the risk of cancer
2. Reduces hot flashes in postmenopausal women
3. Protect heart health
4. Reduces the level of bad cholesterol
5. Reduces free radical damage to cells
6. Helps clean the gut and improve bowel movement
7. Maintain ovarian and uterine health in women and prostrate health in men
16 Foods Rich in Lignan
Flax has considered the highest source of lignan. 2 to 3 tbsp of flax is advised daily to make up for your lignan requirement.
| 16 foods rich in lignan | |
|---|---|
| 1. | Flax Seeds |
| 2. | Barley |
| 3. | Blueberries |
| 4. | Broccoli |
| 5. | Brussel Sprouts |
| 6. | Cabbage |
| 7. | Cashewnuts |
| 8. | Cherries |
| 9. | Grapefruit |
| 10. | Kale |
| 11. | Oats |
| 12. | Peach |
| 13. | Peanuts |
| 14. | Sesame seeds |
| 15. | Strawberries |
| 16. | Sunflower seeds |
Loads of plant foods with lignans and here are loads of recipes for you to try too.
Cheers to healthy heart, colon, reproductive organs and general health of cells!
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