Seeds Useful in PCOS
Seed consumption is increasing as part of the recent popularity of chia and hemp seeds. And the reason is: Seeds are a nutritional powerhouse. With fibre, omega-3 fatty acids, protein and essential vitamins and minerals, the seeds are a PCOS-friendly superfood. Seeds contain very little sugar, so they do not increase insulin levels. After all, they are safe for people with food allergies. Whether you prefer to eat them on your own or mix them with other foods, here are 5 nutritious seeds to add to your diet.Following are some of the seeds useful in pcos.
Don’t just limit the sunflower seeds in the salad bar. Sunflower seeds are rich in magnesium and selenium. They are rich in Vitamin E, a fat-soluble vitamin that acts as an antioxidant. Sunflower seeds provide cardio protective benefits due to the rich content of cholesterol-lowering plant sterols. Combine sunflower seeds in your favourite chicken salad recipe, sprinkle sunflower seeds in hot and cold cereals or use fine sunflower seeds useful in pcos and also to coat your meat or fish flour.
Pumpkin seeds (also known as pepitas) provide nutrition to fight many PCOS, including magnesium, phosphorus, manganese, copper, iron and zinc. Zinc deficiency is associated with androgenic alopecia (hair fall). Pumpkin seeds provide a good source of monounsaturated fats, proteins, B-vitamins and vitamin A, including beta-sitosterol, a plant sterol that increases resistance to reducing cholesterol and can help with androgenic alopecia by preventing testosterone dehydroestro. Pumpkin seeds make great breakfast or can be dumped into salads, yogurt parfait, vegetables or oatmeal. To make your own pumpkin seeds at home, rinse them off and toast them with some extra virgin olive oil and spices of your choice such as cinnamon and nutmeg or cayenne pepper.
In addition to being rich in calcium, magnesium and zinc, sesame is a complete protein. Sesame seeds can help to lower cholesterol as the plant has a high amount of sterol ceramic and thiamine. Sesamine has also been found to protect the liver from oxidative damage. Use sesame seeds as a stray-fry or toast and fish or chicken bread to jazz up. These nuts are still a great ingredient to use in organic seed salad dressings.
One of the great things about chia seeds is that they are so filling. Only one tablespoon of this nut seed provides 5 grams of fibre. When mixed with water, chia seeds form a gel national structure that is good to use as an egg substitute in smoothies, soups, oatmeal and even many baked ingredients. Chia seeds are rich in calcium, magnesium, iron, zinc and b-vitamin and provide a good dose of omega-3 fats.
Already eating different seeds and some looking for something else? Try flax seeds! These nuts and shredded seeds contain protein, omega-3 fats, and fibre. Considered as a complete protein, horn beans provide 5 grams of protein in 2 tablespoons, making them a welcome addition to vegetarian and non-vegetarian foods. Eat them yourself or mix them in oatmeal, yogurt and smoothies or toss in a salad or pilaf – the possibilities are endless.
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