PCOS (Polycystic Ovarian Syndrome) is a common hormonal disorder in women of reproductive age group. Hormonal imbalance can be controlled by including some types of seeds in your diet.
Seeds are a powerhouse of various nutrients that are essential for our body. They are full of protein, fiber, omega-3 fatty acids, and essential vitamins and minerals and should be included normally as a part of your diet. Seeds little amount of carbohydrates, hence they do not increase insulin levels. And the best part is that, they are safe for people with food allergies. You can have them by themselves or mix them with other foods.
5 Types of Seeds For Women with PCOS
1. Chia Seeds
High-fiber foods are good for women with PCOS and chia seeds are the best high-fiber foods that can be eaten regularly and are very filling. Chia seeds are rich in calcium, iron, magnesium, zinc, and B-vitamins, and provide the best dose of omega-3 fatty acids. Just a tablespoon of these seeds provides around 5 grams of fiber. Chia seeds form a gel-like texture when mixed with water and that’s good to use in smoothies, oatmeal, soups, and even as a substitute for eggs in various baked foods.
2. Sunflower Seeds
Sunflower seeds are rich in magnesium, selenium, and vitamin E which improve insulin resistance. It is recommended to eat sunflower seeds during the follicular phase (phase of the cycle during which follicles in the ovary mature) of your menstrual cycle to boost progesterone levels and to fight off PCOS symptoms.
Sunflower seeds contain cholesterol-lowering plant sterols which offer cardio-protective benefits. Include sunflower seeds in your chicken salad recipe or mix them with your favorite tuna. You can also sprinkle some sunflower seeds on hot and cold cereals or use fine (powdered) sunflower seeds to coat your fish or meats.
3. Sesame Seeds
Besides being a rich source of calcium, magnesium, and zinc, sesame seeds are full of protein. Sesame seeds help in regulating hormonal disorders and prevent the rise in insulin levels, thereby controlling PCOS. Sesame seeds can help reduce cholesterol as they’re high in sesamin, plant sterols, and sesamolin. Use sesame seeds to perk up a stir-fry or toast them and also use them as a breading for chicken or fish.
4. Pumpkin Seeds
They are also rich in beta-sitosterol, which is a plant sterol and works to boost the immune system and is beneficial in PCOS. Pumpkin seeds make a great snack and can be tossed into vegetables, salad, yogurt, or oatmeal.
5. Hemp Seeds
These crunchy and nutty seeds are packed with protein, fiber, and omega-3 fatty acids. Hemp seeds are considered a rich and complete source of protein as they provide about 5 grams of protein. They are usually included as an addition to vegan and vegetarian diets, mixed into smoothies, oatmeal, and yogurt, or tossed into a salad, or can be eaten on their own—the possibilities are endless!
So now that you know the benefits of eating seeds, add them to your daily diet to gain nutrition and fight the side-effects of PCOS.
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