Beneficial seeds for Women With PCOS
Seeds should be included in your diet. Consumption of seeds is high! especially chia and hemp seeds. Seeds are powerhouse of various nutrients which are essential to our body. They are full protein, fiber, omega-3 fatty acids, and essential vitamins and minerals, seeds are vitally a PCOS-friendly superfood. Seeds have very little amount of carbohydrates, so they don’t increase insulin levels. And the best part is that they are safe for people with food allergies.
You can eat them on their own or mix it with other foods, here are some great nutritious seeds to add in your diet now.
1) Chia Seeds
The best thing about chia seeds is that it contains lot of nutrients and it’s filling. Just a tablespoon of these seeds provides 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. Chia seeds are rich in calcium, iron, magnesium, zinc, and b-vitamins, and provide a best dose of omega-3 fats.
Sunflower seeds are rich in magnesium and selenium.Don’t just consume sunflower seeds to the salad bar. They’re very rich in vitamin E, which is a fat-soluble vitamin and also works as a great antioxidant. Sunflower seeds contain rich content of cholesterol-lowering plant sterols which offer cardioprotective benefits. Include sunflower seeds in your chicken salad recipe or mix 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 with or instead of flour.
Besides being a rich source of calcium, magnesium, and zinc, sesame seeds are full of protein. Sesame seeds can help reduce cholesterol as they’re high in content of sesamin, plant sterols and sesamolin. Sesamin has also been proved to protect the liver from any oxidative damage. Use sesame seeds to perk up a stir-fry or toast them and also use as a breading for chicken or fish. These delicate and nutty seeds are also a great stuff to use in salad dressings.
Carving pumpkins? Don’t throw out the seeds! Pumpkin seeds, also known as pepitas, provides many PCOS fighting nutrients including iron,magnesium, phosphorus, copper,manganese, and zinc. A deficiency of zinc may lead to androgenic alopecia (hair loss). Pumpkin seeds are a good source of protein, monounsaturated fats, B-vitamins, and vitamin A. They are also rich in beta-sitosterol, which is a plant sterol and works to boost the immune system, reduce cholesterol, and may even help with hairloss (androgenic alopecia) by stopping the conversion of testosterone to dihydrotestosterone (DHT).
Pumpkin seeds make a great snack and can be tossed into vegetables, salad, yogurt parfait,or oatmeal. Try tomake your own pumpkin seeds at home, rinse and dry them. After drying, toast with a little extra virgin olive oil and with your favorite spices such as pepper, cinnamon and nutmeg.
If you’re already eating a variety of seeds and are looking for something a little bit different? Why not give hemp seeds a try! These crunchy and nutty seeds are packed with protein, fibre and omega-3 fats. Hemp seeds are considered as a rich and complete source of protein as they provide 5 grams of protein in just two tablespoons. Usually included as an addition to vegan and vegetarian diets. Mix into smoothies, oatmeal, and yogurt, or toss into a salad or eat them on their own.—the possibilities are endless!
You can also read our last blog on An overview to PCOS: PolyCystic Ovarian Syndrome:-
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