Our bodies are fascinating. Incredibly and remarkably complex, we require nourishment, nurturing and support to help us maintain optimal health and wellbeing. One way we can support the intrinsic workings of our bodies is by nourishing ourselves from within.

Over recent years, seeds have gained widespread recognition for their exceptional nutritional value. Packed with essential nutrients, vitamins and minerals, seeds offer numerous benefits which positively impact our health.

In particular, the power of seeds can have many potential benefits on women’s health, particularly our hormones and menstrual cycles. Maintaining hormonal balance is important. Hormones play a large role in not only ensuring physical vitality, but are also vital in helping us maintain an emotional equilibrium, while also regulating various bodily functions including the menstrual cycle.

Nutrient Powerhouses

“Seeds such as as pumpkin seeds, sesame seeds and flaxseeds exhibit some good potential in supporting our hormones and menstrual cycle,” says Cherie Ha, Certified Holistic Nutrition Coach and Naturopathy student from Bloom by Cherie in Perth (https://www.bloombycherie.com/).

 “These seeds may be tiny, but are considered mighty powerhouses providing essential fatty acids including omega-3, crucial in hormone production and help promote hormonal balance. These seeds also provide our bodies with minerals such as zinc, calcium, selenium, iron and magnesium. All of these assist in the process of regulating our hormones and are also involved in other key functions such as our mental and emotional health.

 “Studies have also shown consuming seeds, can also benefit and reduce pre-menstrual syndrome symptoms (PMS) and postmenopausal symptoms. It’s also important to note, minerals including magnesium and iron are often depleted from our bodies especially when we have our period.

 “Incorporating seeds into our diet can help replenish these important minerals in our bodies while providing the nutrients we need for our bodies to produce hormones and set ourselves up for another healthy, regular menstrual cycle,” explains Cherie.

Seed Cycling

Seed cycling involves consuming specific seeds during different phases of the menstrual cycle.

“Balancing our hormonal levels can be a bit of a juggling act,” says Cherie. “Although research is still quite new regarding the significant effects of seed cycling, it’s believed that given their high nutritional profile, seeds can support our bodies hormone production and menstrual cycle regulation.”

Seed Cycling follows a monthly cycle divided into two phases – the follicular phase and the luteal phase.

The follicular phase begins on the first day of menstruation and lasts until ovulation (the first 14 days). During this phase it is suggested 1 – 2 tablespoons of flaxseeds (linseeds) and pumpkin seeds are consumed each day.

Then following the follicular phase, the second half of the menstrual cycle (day 14 – 28) – the luteal phase - it is suggested 1 – 2 tablespoons of sesame seeds and sunflower seeds are consumed each day.

“For example, pumpkin seeds are a rich source of zinc and essential fatty acids, which can help with hormone production and can help reduce inflammation in the body,” says Cherie. “While, flaxseeds contain lignan compounds which act as phytoestrogens and may support estrogen levels.

“Estrogen plays a prominent role in the first 14 days of our menstrual cycle promoting the development of the egg which is to be released approximately each month. Through the interaction of gut bacteria, flaxseeds may help to eliminate excess estrogen after it is no longer required during this phase of our menstrual cycle,” says Cherie.

We’re all about seeds at Mette is Baking

Our traditional and gluten-free crackers are bursting with flavour and a wholesome mix of super seeds. Pure, uncomplicated and natural our artisan crackers are highly nutritious – rich in nutrients, essential vitamins and minerals and packed full of dietary fibre.

At Mette is Baking we’re all about seeds – pumpkin seeds, sunflower seeds, flax seeds (linseeds) and sesame seeds not only for their delicious, crunchy taste and texture but for their rich nutrient profile.

• Pumpkin seeds – also known as pepitas, pumpkin seeds are the edible seed of a pumpkin. Rich in nutrients with an especially high content of protein and dietary fibre. As well as being a powerful source of magnesium, manganese, iron, zinc and copper. These mighty super seeds are also packed with antioxidants.

• Sunflower seeds – the fruit of the sunflower. When dehulled, the edible remainder is called the sunflower kernel or heart. The dehulled kernel is used in our Nordic artisan crackers. Rich in vitamin E, vitamin B1 and B6, magnesium and selenium, sunflower seeds also contain niacin, riboflavin, folate, copper, manganese, phosphorus, iron, calcium and zinc.

• Flax seeds – also know as linseeds, just one tablespoon provides a good amount of protein and fibre. A rich source of omega-3 fatty acids, thiamine, magnesium, potassium and phosphorus. Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant properties.

• Sesame seeds – these edible seeds, which are grown in pods from a flowering plant, have a high content of protein and dietary fibre and are rich in vitamin B, iron, magnesium, calcium, phosphorus and zinc.

Visit our online store and purchase our artisan crackers, made to order and delivered to your door.

*Note - Please consult with a healthcare practitioner before making any significant changes to your diet or attempting Seed Cycling, especially if you have specific health concerns or conditions. Seed Cycling is just one approach that can be explored to support hormonal health. Everybody is unique - nourish your body with a well-balanced diet and seek guidance from healthcare professionals to help you find the best strategies to support your hormonal wellbeing.