Oct 13, 2021
By isolating the different minor components of dietary fiber, it’s been discovered that they have important physiological effects. A group of relatively simple compounds has proven to be specially interesting; lignans.
Lignans are found in a wide variety of plants, including whole grains, cereals, nuts, seeds, cruciferous vegetables, legumes, in fruits like apricots and strawberries and drinks such as tea, coffee or red wine. Out of all these options, the highest levels of lignans are found in flaxseeds.
Lignans are compounds which have antioxidant and anti-inflammatory effects. They are known to exist as minor components of many plants, where they form the building blocks for the formation of lignin in the plant cell wall.
In plants, lignans function as defensive chemicals. In other words, lignans are the “Warrior Cells” protecting the plant from enemies like insects, microorganisms, and even other plants. They are strategically located as plant cell wall material.
The magic doesn’t stop, after being ingested and provided that the makeup of your gut is ideal, lignans convert into organic compounds with anti-tumor and antioxidant capabilities that can eventually lower the risk of disease in humans.
Studies have found an association between dietary intake of lignans and a reduced risk of cardiovascular disease and certain types of cancer.
Eat these foods in the least processed form possible so that they will have higher amounts of their antioxidant, and anti-inflammatory compounds. Also, when taken together with fiber, the protective effects are even stronger.
DIETARY FIBER | Bran
- Zitterman, in Encyclopedia of Food Sciences and Nutrition (Second Edition), 2003
Gut Microbial Metabolism of Plant Lignans
Seth C. Yoder, ... Johanna W. Lampe, in Diet-Microbe Interactions in the Gut, 2015
Metabolism of Dietary Polyphenols by Human Gut Microbiota and Their Health Benefits
Surajit Pathak, ... Francesco Marotta, in Polyphenols: Mechanisms of Action in Human Health and Disease (Second Edition), 2018
4.3 The Microbial Metabolism of Lignans
Alvaro Fernandez Artist/Photographer/Producer
Film Production, Full Sail University
Entertainment Business, Full Sail University
Nutrition, The Open University
Kinski LLC
@AlvaroFernandezPhotography [instagram]
Legal Disclaimer: Statements regarding benefits of any of the foods mentioned in this video have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition. I sometimes earn a commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website. Your purchase helps support my work in bringing you great reviews about products I recommend.