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Plant lignans are phytoestrogens found in plants
Lignans are bioactive, diphenolic plant compounds that are non-nutritive and non-caloric; they are found in high concentrations in seeds and in lower amounts in grains, fruits and vegetables.
In the Nordic countries, whole grains and vegetables are the main sources of plant lignans.
Table 1: Content of lignans in selected foods
(Fineli) database
| Food | Total lignan (ug/100g) |
| Rye | 95 |
| Wheat | 25 |
| Oats and barley | 18 |
| Rice | 27 |
| Potato | 3 |
| Root vegetables | 18 |
| Leafy vegetables | 31 |
| Cabbages | 31 |
| Onion vegetables | 24 |
| Pulses | 5 |
| Nuts and seeds | 300 |
| Citrus fruits | 15 |
| Apples, prunes | 70 |
| Berries | 188 |
| Wine | 62 |
Source:
Tetens et al.: Dietary intake and main sources of plant lignans in five European countries. Food Nutr Res. 2013 Jun 11;57. doi: 10.3402/fnr.v57i0.19805. Link to article in PubMed