Just because something is tiny doesn’t mean it isn’t powerful. Welcome to the world of seeds!
Seeds are among the easiest snacks to grab. These little kernels come in various shapes, sizes, and colors. Anyone can get creative and have fun with different recipes using seeds, because they make a great addition to a healthy diet!
Among the top benefits that seeds bring to midlife women’s well-being is hormonal balance. YUP! All this time, seeds may have been holding the key to optimize your hormonal health!
This article will talk about “seed rotation” and how it helps promote hormonal balance. We will also talk about different healthy seeds, their nutritional value and health benefits! So, read on and don’t miss a thing on mind-blowing facts about super seeds! ?
What is Seed Rotation and How Does it Help with Hormonal Balance?
Each seed variety is known to contain its own set of nutrients that our hormones need. For that reason, seed rotation, also known as “seed cycling”, is a perfect example of using food as medicine! It is a method used to balance hormone levels naturally. ?
This practice primarily helps regulate and support the menstrual cycle by boosting estrogen and progesterone levels. Women in menopause will benefit the most from seed rotation as the following symptoms come on the scene:
- Hot flashes
- Night Sweats
- Fatigue
- Mood swings
Seed rotation can also be used by anyone experiencing symptoms of estrogen dominance:
- Irregular periods
- Heavy flow
- Terrible PMS (bloating, moods, pain, energy, headaches)
- Fibroids
- Endometriosis
- Breast lumps
- Fibrocystic and painful breasts
- Thyroid issues
- Hair loss and brittle hair
- Weight gain around the hip and thighs
- Water retention
- Cellulite
For more information on how seed rotation is done, check out this video from Versatile Vicky! ?
? A friendly reminder!
Just like any high-fiber food, it is important to increase your seed consumption gradually. This will help prevent digestive issues (like bloating or constipation). Also, make it a habit to drink plenty of water to promote better food passage through the body and keep you hydrated!
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8 Must-Try Seeds for Nutrient Support!
Chia Seeds
Many health enthusiasts say that chia is (arguably) the most nutrient-dense of all seeds. Well, who am I to disagree? Chia has high contents of omega-3 fatty acids, fiber, iron, magnesium, calcium and antioxidants! With those nutrients, chia can help with blood sugar regulation and reduce the risk of cardiovascular diseases. Chia is also known to promote better digestion!
One tablespoon of chia only contains about 70 calories, but it can already make you feel satisfied. This seed is a no-brainer addition to your diet!
Flax Seeds
Flax is a highly sought-after seed for its high omega-3 content and nutritional fiber. It is also rich in “lignan” — a type of phytoestrogen that earned the alias “natural cancer-protection”. Flax also contains good amounts of vitamin B, manganese, magnesium, phosphorus, protein and antioxidants. Studies show that consumption of flax seeds improves cardiovascular health and helps prevent diseases!
Two tablespoons of flax seeds contain 6 grams of fiber, 4 grams of protein and 2 grams of omega-3, which meets your daily omega-3 fatty acid requirement! Also, remember that flax seeds are better in ground form for nutrients to be better absorbed!
Grind and press some flax seeds to release their natural oil and… ta-da! You already got yourself a flaxseed oil! This health-promoting oil, also known as “linseed oil”, holds a wide variety of perks — from several health benefits to cooking purposes and making an excellent addition for skincare!
Sunflower Seeds
Sunflower seeds are packed with healthy fats as well as B-vitamins, proteins, fiber, phytochemicals, selenium, calcium, zinc, potassium, copper and magnesium. According to the USDA, sunflower seeds are one of the richest sources of vitamin E!
The amazing vitamin E content of sunflower seeds can protect the brain from oxidative damage. Also, the magnesium in sunflower seeds can prevent migraine headaches. Generally, sunflower seeds are phytosterol-rich and can be part of a cholesterol-lowering diet!
Pumpkin Seeds
Well, say hello to the Halloween favorite… pumpkin!
This nutty seed is an excellent source of protein and phytosterols — helping lower blood cholesterol levels! Snacking on pumpkin seeds also provides good levels of magnesium, manganese and phosphorus.
In addition, pumpkin seeds contain amino acids, protein, zinc, calcium, vitamin A, B-vitamins and omega-3! These seeds also boast 16% of your daily iron needs in just ¼ cup. You will also get 5 grams of fiber in that same ¼ cup, more than most nuts provide!
Sesame Seeds
Sesame seeds are commonly topped on buns, added to salad dishes or used to make the fragrant sesame oil, but rarely eaten as a snack. These tiny white seeds are surprisingly big in nutrition! Not only are they an excellent source of plant-based calcium and fiber, but they are also rich in lignan! Plus, they are the richest source of phytosterols!
Despite being tiny in size, sesame seeds contain about 20% protein and lots of fiber. They are also rich in amino acids, “tryptophan” and “methionine”. Tahini (ground sesame seeds) is the main ingredient in hummus. It can also serve as a nut-free substitute for those with food allergies.
Other minerals in sesame seeds are magnesium, phosphorus, zinc, iron and copper!
Hemp Seeds
If hemp seeds had one bragging right, it would be: Contains the most balanced levels of all essential amino acids and essential fatty acids. Hemp contains gamma-linolenic acid (GLA), a kind of fatty acid that exhibits anti-inflammatory properties!
Hemp seeds are also filled with a high proportion of protein that enhances immunity and combat toxins. Besides, it is an excellent source of vitamin E, fiber and other trace minerals. They hold 10 grams of easily digested protein in just 2 tablespoons!
Poppy Seeds
Poppy seeds contain rich amounts of phosphorous, calcium and iron. We all know that calcium and phosphorous are essential nutrients needed for stronger and healthier bones, right? Poppy seeds are also rich in oleic acid, fiber and omega-3 fatty acids!
Poppy seeds improve digestive health, boost bone strength, fight free radicals, prevent chronic diseases and promote weight loss!
Pomegranate Seeds
Pomegranates are a rich source of heart-healthy antioxidants. Because of their antioxidant properties, pomegranate seeds can protect the body from free radicals that cause premature aging! Antioxidants also fight free radicals and prevent blood clots. This ultimately improves blood flow and better oxygenation throughout the body.
Also, pomegranate seeds have lots of fiber. A half-cup serving meets 40% of your daily vitamin C requirement! Other nutrients found in pomegranate seeds are vitamin K and folate. Pomegranate seeds make a sweet, juicy, low-calorie snack!
? A friendly tip!
Healthy seeds are best eaten when raw (of course, except for those that work better when mixed in a salad or smoothie)! Most seeds lose some of their nutritional properties when they come into contact with high heat, especially during toasting. Toasting often involves high amounts of salt, and NOPE — there is no need to ruin seeds’ benefits for the heart with too much salt! Currently, many seed producers use different technologies. That means some may use pesticides and harmful chemicals. So, always take time to read the label and go organic!
Healthy and Delicious Recipes Using Super Seeds!
I guess, by now, you’re already convinced of how versatile seeds are! Of course, most of the seeds can be eaten raw. But if you’re in the mood for some fun kitchen time, brace yourself for these mouthwatering recipes! ?
1. Seed Crackers
Since I follow a low-carb diet, I don’t eat bread. Still, whenever I want something to match with my spreads or cheese (occasionally), seed crackers are my top favorite! They are super quick and easy to do. Here are the recipes I follow when making healthy seed crackers:
- From “Diet Doctor” (Pascale Naessens): The #1 Keto Seed Crackers – Recipe – Diet Doctor
- From “Downshiftology” (Lisa Bryan): Ultimate Seed Crackers (Flax Seed Crackers) | Downshiftology
- From “Alpha Foodie” (Samira Kazan): The Best Seed Cracker Recipe (GF, Vegan, Keto) – Alphafoodie
- From “Cooking Foodie”: Healthy Seed Crackers Recipe | Gluten-free, Low Carb and Vegan – YouTube
2. Keto-Vanilla Chia Pudding from Dr. Eric Berg ?
3. Flax Seed Wraps from “Nutrition Refined”
4. Creamy Pumpkin Seed Butter from “Green Kitchen Stories”
5. Other Delicious Super Seed Recipes:
? Baked Aubergine with Brussels Sprout, Beluga & Pomegranate from “Green Kitchen Stories”
? Pomegranate Jam with Raspberry and Thyme from “Green Kitchen Stories”
? Mediterranean Lentil Salad with Pomegranate Seeds from “The Mediterranean Dish”
? Super Seed Salad Topper (mixed seeds recipe) from Abra’s Kitchen
Did you know that seeds can also be great for sprouting? Here’s a quick video from Tuja Wellness to guide you on how to sprout your own organic seeds at home! ?
Most seeds, like hemp and sunflower seeds, can be used to make healthy, non-dairy milk! Simply use a blender and a good nut milk bag like Ellie’s Best Pro Quality Nut Milk Bag Commercial Grade – Reusable Almond Milk Bag & All Purpose Strainer, and you’re good to go!
Did I leave you wanting to try the kitchen formulas above? Well, it doesn’t end there! For more healthy snack options, visit my article! ?
Takeaway
Seeds are highly nutrient-dense and beneficial! They may be small in size but little did we know that the health benefits they offer are massive! Include more seeds to boost your nutrition by snacking on them or trying out endless possibilities of recipes!
Now it makes more sense why seeds generally symbolize life, hope and nourishment — isn’t that a reason to love them even more? ?
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References:
www.finedininglovers.com/article/science-edible-seeds
www.onhealth.com/content/1/seeds_nutrition_benefits
www.healthcastle.com/comparing-nutritional-values-edible-seeds/
draxe.com/nutrition/top-10-healthiest-seeds-to-eat/
www.health.com/food/10-healthy-chia-seed-recipes
hempseedhealth.com/hemp-seed-recipes/
helloglow.co/seed-rotation/
hormonesbalance.com/articles/how-to-use-seed-rotation-to-rebalance-your-menstrual-cycle/
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.