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5 Powerful Seeds for Hormonal Balance, Bone Strength, and Gut Health
A small dietary change with a big impact
Incorporating seeds into your daily meals might seem like a minor adjustment, but science tells us it can have a significant effect on your overall health. According to The Times of India, Dr. Saurabh Sethi, a California-based gastroenterologist trained at both Harvard and Stanford with over 25 years of clinical experience, recommends five specific seeds that can naturally support hormone balance, strengthen bones, and improve gut health.
Here’s a closer look at the five seeds you should consider adding to your diet:
1. Chia Seeds
Chia seeds are a powerhouse of soluble fiber and omega-3 fatty acids. Dr. Sethi identifies them as an ideal energy booster. Starting your day with soaked chia seeds can help stabilize blood sugar levels and prevent energy crashes due to their high fiber content. The omega-3s also contribute to heart health. Plus, they help you feel fuller for longer, which may aid in reducing overeating.
Tip: Always soak chia seeds for at least 30 minutes—or overnight in the fridge—before consuming to support digestion.
2. Flax Seeds
Flax seeds are especially beneficial for hormonal health. Rich in lignans—plant compounds that help metabolize estrogen—they can help reduce hormonal fluctuations, particularly in women. Additionally, flax seeds have anti-inflammatory properties and support gut health.
Tip: Ground flax seeds are easier to digest. Sprinkle them over yogurt, blend into smoothies, or mix into baked goods.
3. Pumpkin Seeds
Dr. Sethi recommends pumpkin seeds for their sleep-enhancing properties. They’re high in tryptophan and magnesium, two nutrients crucial for the production of melatonin—the sleep hormone.
Tip: A small handful of pumpkin seeds in the evening can promote relaxation and better sleep quality.
4. Sesame Seeds
Sesame seeds are a rich source of calcium, zinc, and sesamin, making them excellent for bone health. As we age, bone density tends to decrease, and sesame seeds can help maintain strength and density.
Tip: Add sesame seeds to salads, stir-fries, or sprinkle over soups for a nutritional boost.
5. Fennel Seeds
Fennel seeds are a natural remedy for digestive issues such as bloating and indigestion. They contain anethole, a compound that relaxes intestinal muscles and alleviates bloating.
Tip: Chew a teaspoon of fennel seeds after meals or steep them in hot water for a soothing tea to support digestion.
Final Thoughts
Adding these five seeds to your diet is a simple yet impactful way to improve your well-being. Whether you’re seeking better hormonal balance, stronger bones, or a healthier gut, these natural superfoods offer a wealth of benefits with every spoonful.
Disclaimer: Always consult a healthcare provider before making any significant dietary changes, especially if you have existing health conditions or are taking medications.
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