Seeds are one of the lesser utilized tools when it comes to hormones and fertility.

And I understand why – if you did not grow up eating pumpkin seeds or sprinkling ground flax on your oatmeal, it can be difficult to know how to bring them into your diet.

However, these little guys are worth the effort.

They are loaded with vitamins, minerals, fats, and plant compounds that can help to support the menstrual cycle and boost fertility.

Let’s get into them

Seeds of Truth 

See what I did there  😏

There are 4 main seeds that can play a big role in the fertility picture.

These include flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds.

While each one will have slightly different nutrient levels, generally speaking, they all share similar benefits. 

VITAMIN + MINERAL SUPPORT:

Seeds ain’t messing around and they give you a whole lot for their size.

Across the board, seeds are rich in a mineral called selenium, which plays a crucial role directly in ovulation and fertility, and thyroid production.

In fact, low selenium levels have been correlated to difficulty conceiving, hypothyroidism, and even potential pregnancy complications, making it incredibly important in the fertility picture.

And just 1 oz. of sunflower seeds can get you 40% of your daily requirement for this mineral. 

Then seeds pumpkin and sesame are also high in a mineral called zinc.

Zinc helps to boost progesterone levels, thicken the uterine lining prior to implantation, form the corpus luteum, and play a crucial role in fertility and early pregnancy. Zinc’s anti-inflammatory components have also been shown to assist in ovulation and even skin health, making it super important for my PCOS girlies as well.

And then finally, we got vitamin E.

Vitamin E is both a crucial vitamin and antioxidant, meaning it helps to lower inflammation and oxidation in the body, protecting our body’s eggs and supporting ovulation and progesterone production. Since oxidative stress is a major cause of fertility challenges, making sure to have enough antioxidants are key. While all seeds will have some vitamin E, sunflower seeds are one of the richest sources.

HEALTHY FATS: 

Seeds also give us a daily dose of healthy fats.

Fat works as the building block for our hormones, and help our body to absorb essential vitamins like A, D, E, and K that otherwise further support ovulation.

Fats are also needed to help with mood and blood sugar levels, both of which are crucial for the hormone picture.

But seeds are actually rich in a particular type of fat known as omega-3s. This type of polyunsaturated fat that plays a role in combating inflammation.

Less inflammation = less cramps pre period.

Research has shown that omega-3 fatty acids improve female fertility, as women that have lower levels of omega-3 fatty acids having a higher risk of anovulation (i.e. skipped ovulation) and/or fertility challenges.

HORMONE SUPPORT: 

Seeds also play an important role in regulating estrogen levels.

Estrogen is the queen bee hormone – meaning she runs the show in the reproductive picture. I

However, having too much or too little estrogen  can be an issue. And in today’s day and age, due to all the endocrine disrupting chemicals and hormones in our food supply, estrogen dominance is on the rise. 

Enter seeds. Seeds are high in lignans, a type of phytoestrogen that has an anti-estrogenic impact in the body, meaning it helps to lower our body’s circulating levels of estrogen. Since excessive estrogen can interfere with ovulation and menstruation, lowering our body’s burden of estrogen can be beneficial for fertility.

Flaxseeds are the biggest source of lignans, which is why they’re typically my go-to seed. 1-2 Tbsp of ground flax x day has been shown to increase the luteal phase length and reduce the number of anovulatory cycles and painful periods.

Seeds also contain a bit of fiber, which can help to move things along. Since our body excretes excess hormones through bowel movements, staying regular is an important piece of hormone health and fertility.

But it’s not just flax – sesame seeds have been shown to help increase SHBG, which will lower testosterone. This makes it super helpful again for those with PCOS.

What’s the deal with seed cycling?

Ah seed cycling

It’s a practice that popped up a few decades ago in the holistic health space. It involves consuming different seeds at different stages of the cycle. The formula goes like this:

• 1 Tbsp ground flax seeds + 1 Tbsp pumpkin seeds during the follicular phase
• 1 Tbsp sesame seeds + 1 Tbsp sunflower seeds during the luteal phase

The belief is that these seeds will help to support the dominating hormones during this time.

Now to be honest – the research on seed cycling is limited.

However, many alternative medicine practitioners recommend it due to anecdotal reports on its efficacy. My take? It’s up to you – but still aim to get in seeds daily.

If you want to try seed cycling and you do not find it restrictive or stressful, go for it. However, for most of us, just aiming for a serving of seeds daily can go a long way.  

How to include seeds:

It can be difficult to get in seeds, especially if you’re new to the game. So here are my favorite ways to  make sure I’m getting in my daily 1-2 Tbsp dose.

1. Sprinkle ground flaxseeds into or on top of oatmeal and cereal
2. Toast pumpkin and sunflower seeds with salt, pepper, and garlic powder as a crunchy salad topper 
3. Roast pumpkin seeds and sunflower seeds with cinnamon and a little bit of maple for a sweet addition to oatmeals or nut butter toasts 
4. Coat salmon or tofu in sesame seeds
5. Make a homemade seedy granola 
6. Make a tahini salad dressing or dip 
7. Top avocado toast with sesame seeds
8. Use sunbutter, pumpkin butter, or ground flaxseeds in smoothies 
9. Mix garlic salt, sesame seeds, and dried onion to create a DIY everything bagel seasoning
10. Make DIY seedy energy bites

For more information and recipes with seeds, check out our Substack here