Lignan are phytoestrogens. Phytoestrogens are estrogen like substances found in food. Increasing the amount of phytoestrogens is an excellent way of increasing estrogen within the body naturally. These do not replace bio-identical hormones, but can aid in the hormone balance process. Preliminary research has shown positive links between high levels of lignans in the body with reduced risks of prostate cancer, ovarian cancer, breast cancer, osteoporosis, and cardiovascular disease. Until further research is done, having higher amounts of estrogen in the body can assist women through PMS as well as menopause. Below is a chart with food high in lignan. The highest amount of lignin is found in flaxseeds.
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 |
Breads |
|
Whole grain flaxseed bread |
12 474 |
Multi-grain bread |
6744 |
Rye bread, dark |
320 |
Muesli (granola), Jordans, crunchy |
764 |
Vegetables and legumes |
|
Curly kale |
2321 |
Broccoli |
1325 |
White cabbage |
787 |
Brussels sprout |
747 |
Fruits |
|
Apricot |
450 |
Strawberry |
334 |
Peach |
293 |
Chart provided by DietaryFiberFoods.com
The following foods are estrogen inhibiting foods. This does not mean that you need to eliminate these foods from your diet, but be aware of their effects on estrogen in your body.
- Berries
- Broccoli
- Buckwheat
- Cabbage
- Citrus Foods
- Corn
- Figs
- Fruits (except apples, cherries, dates, pomegranates)
- Grapes
- Green beans
- Melons
- Millet
- Onions
- Pears
- Pineapples
- Squashes
- Tapioca
- White rice
- White flour
Resources:
DietaryFiberFoods.com. April 2012. “Lignan: Foods high in Lignan” http://www.dietaryfiberfood.com/phytoestrogen-hormones/foods-high-in-lignans.php
DietaryFiberFoods.com. October 2012. “Phytoestrogen Enriched Foods and their Benefits.” http://www.dietaryfiberfood.com/phytoestrogen-hormones/phytoestrogen-food-sources.php
Holistic Online.com “Estrogen and Food” 2000. http://www.holisticonline.com/Remedies/hrt/hrt_food_and_estrogen.htm
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