Maintaining a healthy and balanced diet is vital for overall wellness, particularly for women who juggle multiple daily responsibilities. While fruits and vegetables are commonly emphasised, small yet powerful ingredients like seeds can provide extraordinary health benefits. Dr Jubair Ahmed, a renowned physician from Guwahati, advises that every Indian woman include three essential seeds—flax, pumpkin, and sesame—in their daily diet. These seeds help balance hormones naturally, support healthy digestion, and enhance immunity. Rich in omega-3 fatty acids, zinc, magnesium, and essential minerals, they also improve hair, skin, and bone health. Incorporating these nutrient-packed seeds consistently can offer lasting wellness benefits, making them a simple yet powerful addition to a woman’s daily nutritional routine.
Why these seeds are essential for women’s health
According to Dr Ahmed, these seeds play a crucial role in promoting overall health by naturally balancing hormones, enhancing fertility, supporting hair and skin health, and protecting bone strength. “These small seeds can make a significant difference because they deliver nutrients that help regulate hormones, improve gut health, and boost immunity,” he explains.
3 Powerful seeds for women ’s hormonal health
Flax seeds (Alsi)
Flax seeds are renowned as one of the richest plant-based sources of omega-3 fatty acids (ALA), which help reduce inflammation and support cardiovascular health. They also contain lignans, a type of phytoestrogen that helps balance estrogen levels naturally, alongside fibre that aids digestion and promotes hormonal detoxification.Health benefits of flax seedsFlax seeds can support menstrual regularity, alleviate symptoms of PCOS, and promote healthy skin and hair.How to include flax seeds in your diet
- Grind fresh seeds weekly, as whole seeds may pass undigested.
- Store in an airtight glass jar to preserve freshness.
- Add 1–2 teaspoons to smoothies, yoghurt, oatmeal, or roti dough.
- Avoid heating directly, as it destroys healthy fats.
Best time to consume: Morning with breakfast.
Pumpkin seeds (Kaddu ke Beej)
Pumpkin seeds are a rich source of zinc, vital for regulating progesterone and testosterone levels. They are also packed with magnesium, which helps reduce PMS symptoms, cramps, and stress, and tryptophan, an amino acid that supports serotonin production and promotes restful sleep.Health benefits of pumpkin seedsThese seeds support thyroid function, enhance ovarian health, and improve overall hormonal balance.How to include pumpkin seeds in your diet
- Soak seeds overnight to improve nutrient absorption.
- Eat a handful (1–2 tablespoons) mid-morning or add to poha, upma, or smoothies.
- Sprinkle on salads or soups for a crunchy nutritional boost.
Best time to consume: Afternoon.
Sesame seeds (Til)
Sesame seeds are loaded with calcium, iron, and zinc, which help strengthen bones, hair, and nails. They also provide selenium, which supports thyroid function and acts as a natural antioxidant, while the healthy fats assist in hormone production and maintaining radiant skin.Health benefits of sesame seedsSesame seeds are particularly beneficial for balancing estrogen during the luteal phase (post-ovulation) and enhancing overall mineral intake.How to include sesame seeds in your diet
- Incorporate into chutneys, ladoos, or rotis.
- Sprinkle on salads or stir-fries for extra nutrients.
- Both white and black sesame seeds are rich in essential minerals.
Best time to consume: Evening.Seed rotation for natural hormone balanceDr Ahmed suggests a seed rotation strategy for optimal hormonal support:
- During the first 14 days of your menstrual cycle, rotate flax and pumpkin seeds.
- In the next 14 days, switch to sesame and sunflower seeds.
This rotation helps maintain hormonal balance naturally while providing consistent nutritional support throughout the month.Incorporating flax, pumpkin, and sesame seeds into your daily diet is a simple yet powerful step toward improved hormonal health, digestion, immunity, and overall wellness. With the proper timing and preparation, these tiny seeds can offer lasting health benefits for women of all ages.Also Read | Coconut water or ORS: What is the best way to rehydrate after dehydration
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