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 Last Updated : Apr 10,2020

लिग्नान रेसिपी - हिन्दी में पढ़ें (Lignans recipes in Hindi)
લીગ્નેન્સ રેસિપીઓ - ગુજરાતી માં વાંચો (Lignans recipes in Gujarati)

Ligan Recipes, Ligan 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!

Til Jowar Puri, Sesame Seeds and White Millets Cracker recipe
til and jowar puri | sesame seeds and white millet cracker | with amazing images. Easy to make, Til and Jowar Puri is an iron-rich snack ideal for anytime and anywhere munching. Both the major ingredients of this ....
Flaxseeds Dry Chutney, South Indian Flax Seeds Podi recipe
Dry chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian recipe has been tweaked to incorporate flax seeds instead of dals. Some cumin seeds have also been added to the formula to ....
Cucumber and Sesame Seeds Salad recipe
A fantabulous salad of crunchy cucumber dotted with spicy, roasted sesame and crushed peanuts. A tempering of jeera and a garnish of chopped coriander add their strokes of flavour to this lovely creation. Enjoy the Cucumber and Sesame Seeds Salads as soon as it is tossed because cucumber tends to le ....
Oats Flax Seeds Roti, Low Salt Recipe recipe
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both bl ....
Garlic- Flaxseed Chutney recipe
Here’s a mind-blowing chutney that you can serve as an accompaniment or a d ....
Barley and Moong Dal Khichdi recipe
Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is satiating and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this khichdi. A good replacement for rice, barley combines very well with moong d ....
Kale, Masoor Veg Antioxidant Healthy Office Salad recipe
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some g ....
Strawberry Oats Pudding recipe
Armed with recipes like these, you can ensure a healthy and tasty breakfast without sweating in the kitchen. All you need to do is mix the ingredients together and let them sit in the fridge overnight. In the morning, when the oats, berries and almond milk have become acquainted with each other, ....
Blueberry Raspberry Strawberry Smoothie, Triple Berry Fruit Smoothie recipe
Three exciting berries pour their goodness and zesty flavours into this glassful, making it a top-rated smoothie! The vibrant and refreshing flavour of the berries combine beautifully with curds, which is used as the base of this smoothie. Laced mildly with honey, the Blueberry Raspberry Strawbe ....
Flax Seed Shakarpara, Diabetic Friendly recipe
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in
Barley Feta and Spinach Salad, Healthy Salad recipe
Salads are a boon for health conscious people. Easy and quick to make, they are tasty and bursting with good health. A scrumptious salad like the Barley Feta and Spinach Salad is filling enough to make a healthy snack. Cooked barley is combined with feta cheese cubes, juicy greens and crunchy ve ....
Brussels Sprouts and Spring Onion Stir-fry recipe
Brussels Sprout, which has become a common sight in most vegetable markets today, is a dainty vegetable that is sure to attract you to buy some even if you don’t know how to cook it! Not to worry; it is not so tough to handle. It cooks quite like any other vegetable and lends itself to many wonderfu ....
Flax Seeds with Curd, Good For Endurance Athletes, Weight Loss recipe
This is a totally fab way to include flax seeds in your diet. Flax seeds are rich in omega-3 fatty acids, which help stabilize cell walls and reduce inflammation. They also contain a unique blend of soluble fibre, which binds with food to optimise the digestive process. However, most people ar ....
Grapefruit, Coconut and Peanut Salad recipe
A true energy booster, the Grapefruit, Coconut and Peanut Salad is a tongue-tickling treat as well. The sweet and sour flavour of grapefruit is well balanced by mellow coconut and crunchy peanuts, making this a wonderful snack to munch on. The best part is that it stays fresh for more than six hours ....
Flax Seed Crackers with Beetroot Dip ( Healthy Snack) recipe
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas, raita, etc., here we present a very inno ....
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