Nutrition
Thankfully, we have all moved on from the low-fat craze of the 1990s where all fats were demonised. Nutritionally speaking, there are different types of fats and we want to focus on eating ‘good’ fats found in avocado, tahini, nuts and seeds over ‘bad’ fats such as trans fats and saturated fats found in baked goods, chips and deep-fried foods.
"Good fats" help us absorb fat-soluble vitamins, reduce inflammation, promote hormonal balance, regulate our moods and keep our skin, hair and nails looking radiant.
Read onwards to learn why we believe all women should eat more seeds.
Seeds For healthy skin
Healthy fats help retain moisture in our skin, protect our skin from photoaging and keep our skin looking radiant. Fats also allow us to absorb fat soluble vitamins which are all important for healthy skin, hair and nails.
Additionally, the essential fatty acids in chia, hemp and sesame seeds help maintain the structural integrity and barrier of the skin. This helps to manage various inflammatory skin conditions including acne, psoriasis and eczema.
Seeds For improved digestion
We need dietary fibre to regulate our bowel movements, balance blood sugar levels and improve our insulin levels. Foods high in dietary fibre can slow the digestion and absorption of blood glucose which then improves insulin sensitivity. When our insulin levels are imbalanced, this can increase the production of male sex hormones which exacerbates polycystic ovarian syndrome (PCOS) symptoms.
Hence, ensuring adequate dietary fibre by incorporating fibre-rich foods such as seeds helps to manage PCOS. Seeds are high in soluble and insoluble fibre and simply adding a few tablespoons each day is a great way to support our gut and hormones.
Seeds to support healthy hormones & period pain
Consuming seeds promote hormonal balance as seed oils contain essential fatty acids (EFAs) which are the building blocks for making hormones. Sesame seeds contain liver supporting nutrients such as magnesium, zinc and selenium. We need to support the liver’s function to detoxify and excrete hormones in order to have healthy, balanced hormone levels. Additionally, hemp seeds contain gamma-linolenic acid (GLA) and EFAs which have shown to increase the production of anti-inflammatory prostaglandins and reduce period pain.
Seeds for improved mood
60% of our brains are composed of fat and the majority of these fats are similar to omega-3 fatty acids which are found in hemp and chia seeds. Essential fatty acids contain DHA which increases levels of mood-improving neurotransmitters and a recent 2016 meta-analysis study found participants who consumed the most omega-3 rich foods were less likely to exhibit depression symptoms.
Seeds for strong bones
Seeds are one of the highest sources of plant-based calcium and other bone supporting nutrients including protein, omega-3 fatty acids, iron, zinc and magnesium. Also, sesame seeds contain lignans which have antioxidative effects to prevent bone resorption ('breaking') and increase bone formation. As women, we are more likely to develop osteoporosis after menopause and ensuring adequate intake of bone supporting nutrients would be beneficial for our long-term skeletal health.
Recommendations
We've made consuming more seeds easy & convenient with Earth Seeds. Just sprinkle 2 tablespoons of Earth Seeds over any meal - breakfast, lunch & dinner daily - for a hormone healthy boost in nutrition.
Want to learn more about eating for balanced hormones & symptom-free periods? Join the 28 Day Hormone Reset Course today or apply to work with Nikki 1:1 here for nutrition and hormone coaching.
References
Angelo, G. (2012). Essential Fatty Acids and Skin Health. Retrieved 28 January 2021, from https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids#overview
Li, F., & Zhang, D. (2016). Fish consumption and risk of depression: a meta-analysis. Journal Of Epidemiology Of Community Health, 70, 299-304.
Márquez-Balbás, G., Sánchez-Regaña, M., & Millet, U. (2011). Study on the use of omega-3 fatty acids as a therapeutic supplement in treatment of psoriasis. Clinical, Cosmetic And Investigational Dermatology, 4, 73-77. doi: 10.2147/ccid.s17220
Montes Chañi, E., Pacheco, S., Martínez, G., Freitas, M., Ivona, J., & Ivona, J. et al. (2018). Long-Term Dietary Intake of Chia Seed Is Associated with Increased Bone Mineral Content and Improved Hepatic and Intestinal Morphology in Sprague-Dawley Rats. Nutrients, 10(7), 922. doi: 10.3390/nu10070922
Singh, M. (2005). Essential Fatty Acids, DHA and Human Brain. Indian Journal Of Pediatrics, 72, 239-242.
Yasmeen, A., Arshad, M., Ahmad, R., Saeed, F., Imran, A., Anjum, F., & Suleria, H. (2020). Formulation and biochemical evaluation of designer diet enriched with botanicals for bone health. Food Science & Nutrition, 8(6), 2984-2992. doi: 10.1002/fsn3.1680
