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Let your food be your medicine, and your medicine be your food. ...Hippocrates |
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Lignan: foods high in lignans
Page 2 of 3
Table 2. Lignan content (μg/100 g fresh edible weight) of solid foods.
| Lignan food sources | Lignan content (μg/100 g fresh edible weight) |
| Vegetables and legumes | |
| Curly kale |
2321
|
| Broccoli |
1325
|
| White cabbage |
787
|
| Brussels sprout |
747
|
| Sauerkraut |
316
|
| Red cabbage |
276
|
| Cauliflower |
185
|
| Garlic |
536
|
| Leek |
78
|
| Onion |
36
|
| French bean |
273
|
| Sweet pepper, green |
172
|
| Sweet pepper, red |
113
|
| Carrot |
171
|
| Courgette |
119
|
| Spinach, frozen |
82
|
| Cucumber |
67
|
| Tomato |
58
|
| Chicory |
48
|
| Endive |
38
|
| Pea, in jars |
34
|
| Potato, Nicola, boiled |
20
|
| Potato, Redstar, boiled |
10
|
| Lettuce |
16
|
| Iceberg lettuce |
11
|
| Sweet corn, in jars |
7
|
| Beetroot, boiled |
3
|
| Mushroom |
0
|
| Baked beans in tomato sauce, in jars |
37
|
| Brown beans, in jars |
26
|
| Fruits | |
| Apricot |
450
|
| Strawberry |
334
|
| Peach |
293
|
| Pear |
193
|
| Nectarine |
190
|
| Raisins, white |
181
|
| Raisins, blue |
144
|
| Grapefruit, pink |
152
|
| Cherries |
147
|
| Kiwi |
129
|
| Plum |
82
|
| Mandarin |
81
|
| Olives, black |
80
|
| Olives, green |
45
|
| Orange |
78
|
| Melon, galia |
71
|
| Grapes, blue |
60
|
| Grapes, white |
42
|
| Pineapple, canned |
20
|
| Apple, Elstar |
1
|
| Apple, Jonagold |
1
|
| Banana |
0
|
| Vegetable oil and fats | |
| Olive oil, extra virgin |
248
|
| Olive oil, regular |
106
|
| Margarine |
39
|
| Soya oil |
0
|
| Sunflower oil |
0
|
| Other | |
| Tomato paste |
187
|
| Tofu |
140
|
| Cocoa, powder |
60
|
| Chocolate, plain |
44
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