Maintaining a healthy diet is crucial for overall well-being. Beyond vegetables and fruits, certain small seeds are rich in omega-3, zinc, magnesium, and other essential minerals that can prevent nutrient deficiencies.

Flaxseeds

Flaxseeds are abundant in omega-3 fatty acids (ALA), which help reduce inflammation and benefit heart health. These seeds also contain lignans, supporting natural estrogen balance. The fiber in flaxseeds aids digestion and promotes hormone detoxification. This food helps regulate menstrual cycles and is beneficial for skin and hair. Women can grind flaxseeds and add one or two teaspoons to smoothies, yogurt, or oatmeal.

Pumpkin seeds

These seeds are rich in zinc, essential for the body's regulation of progesterone and testosterone. They also contain magnesium, which helps alleviate premenstrual syndrome symptoms, cramps, and stress. Tryptophan, an amino acid found in pumpkin seeds, contributes to serotonin production, promoting restful sleep.

Pumpkin seeds also support thyroid function and overall hormone balance. Women should consume a small handful of pumpkin seeds in the morning, add them to yogurt or smoothies, or sprinkle them on salads or soups for added flavor.

Sesame seeds

Sesame seeds are rich in calcium, iron, and zinc, which help strengthen bones, hair, and nails. This food also provides selenium, acting as a natural antioxidant. The healthy fats in these seeds support hormone production and maintain radiant skin.

Sesame seeds are beneficial for balancing estrogen after ovulation and boosting overall mineral intake. You can add sesame seeds to dipping sauces, or sprinkle them on salads and dishes to enhance nutrition and flavor.

Sunflower seeds

Magnesium is an essential mineral involved in 300 biochemical reactions in the body, including nerve function, muscle contraction, and energy production. Magnesium deficiency is linked to symptoms of depression and anxiety. Sunflower seeds, rich in magnesium, are suitable for individuals prone to mental stress. Regular consumption of these seeds can help the body regulate neurotransmitters like serotonin and dopamine, stabilizing mood.

Phosphorus and calcium in these seeds also help maintain strong bones and prevent osteoporosis. Vitamin E, along with other antioxidants, can protect skin from oxidative stress, preventing premature aging. Vitamin E also aids in wound healing and skin cell regeneration. While beneficial for health, these seeds are high in calories and can lead to weight gain if consumed excessively, so moderation is key.

By Le Nguyen (Source: Times of India)