Recharge Your Brain with The Powerhouse of Seeds Over 40

The Powerhouse of Seeds in Midlife

Seeds are nutritional powerhouses that provide various health benefits for women over 40. Our nutritional needs change as we age, and seeds can help fill those gaps. During perimenopause and menopause, women’s bodies undergo many changes that these powerful seeds can alleviate. The powerhouse of seeds is not only nutritious but also promotes longevity and healthy aging in numerous ways.

Some of the top benefits of the powerhouse seeds include:

• Improving memory, focus, and cognition
• Providing antioxidants to fight aging and disease
• Lowering inflammation
• Supporting heart health
• Strengthening bones
• Aiding in weight management
• Easing menopausal symptoms
• Boosting immunity

These powerful seeds pack various nutrients like protein, fiber, healthy fats, minerals, and vitamins into their tiny packages. They are versatile additions to meals and snacks, too. Whether sprinkled on salads, blended into smoothies, baked into breads, or eaten by the handful, seeds deliver a powerful punch of nourishment.

Including more of the powerhouse of seeds in your diet is an easy and delicious way for women over 40 to enhance their vitality and quality of life. The wide array of health perks makes seeds a staple worth incorporating.

Why Seeds Are Beneficial Over 40

Seeds are a nutritional powerhouse for women over 40 and a simple way to add valuable nutrients to your diet. As women go through midlife, menopause, and beyond, seeds offer many health benefits supporting this stage of life.

Seeds are an excellent source of protein, fiber, and healthy fats, such as omega-3s. Even a small handful of seeds contains a concentrated dose of nutrients.

The protein in seeds provides lasting energy and helps maintain muscle mass as we age. The fiber keeps digestion regular and promotes heart health. And the omega-3 fatty acids support brain function while reducing inflammation.

Seeds also contain key micronutrients like magnesium, zinc, iron, selenium, and vitamin E. These minerals and vitamins protect cells from damage, support immune function, and reduce menopause symptoms like hot flashes.

With all of these nutrients packed inside their tiny shells, seeds deliver major health perks in a petite package. Adding more seeds to your diet can nourish your body during midlife and beyond. They satisfy cravings for crunchy, salty snacks healthily while providing nutrients that specifically benefit women over 40.

The Powerhouse of Seeds Top 6

Seeds are nutritional powerhouses packed with protein, fiber, healthy fats, vitamins, and minerals. Here are 5 of the top seeds that provide powerful health benefits:

1. Chia Seeds– Chia seeds are tiny black seeds that are loaded with fiber, omega-3 fatty acids, protein, vitamins, and minerals like calcium, iron, and magnesium. They can absorb up to 12 times their weight in liquid, forming a gel-like substance that slows digestion and helps keep you full. Chia seeds support heart health, blood sugar control, weight loss, and digestion.
2. Hemp Seeds-Hemp seeds come from the hemp plant, but unlike marijuana, they contain very little THC. They have a mild, nutty flavor and are a great source of plant-based protein, healthy fats, fiber, iron, zinc, magnesium, and phosphorus. Hemp seeds may reduce inflammation and improve heart health and digestive health.
3. Flaxseeds- Flaxseeds, also called linseeds, are known for being high in fiber and omega-3 fatty acids, particularly alpha-linolenic acid (ALA). They provide lignans that act as antioxidants and may benefit heart health, blood sugar, cholesterol, and digestion. Flaxseeds need to be ground to make their nutrients more bioavailable. (1)
4. Pumpkin Seeds-Pumpkin seeds are nutritional powerhouses, loaded with zinc, magnesium, omega-3 fatty acids, and fiber. They promote prostate health in men and may help regulate blood sugar levels. Pumpkin seeds also contain antioxidant carotenoids and iron for healthy blood cells. (2)
5. Sunflower Seeds-Sunflower seeds pack a big nutritional punch for their small size. They provide Vitamin E, magnesium, selenium, copper, B vitamins, and healthy fats. The lignans in sunflower seeds may help balance hormones and reduce inflammation. They make a great snack and are sprinkled on salads or in trail mix.
6. Sesame Seeds– Strengthen your bones and support hormonal balance with sesame seeds. Their high calcium content is essential for bone health, especially as we age, and they contain lignans that may help alleviate menopausal symptoms.

Brain Health Benefits

Seeds are rich in omega-3 fatty acids and antioxidants, tremendously benefiting brain health.

The omega-3s found in seeds, especially chia and hemp, help fight inflammation and oxidative stress on brain cells. This protects against cognitive decline, dementia, and conditions like Alzheimer’s disease.

The antioxidants in seeds also optimize brain function by neutralizing free radicals that can damage neurons. Antioxidants like vitamin E in sunflower seeds and flavonoids in flaxseeds support better focus, memory, and processing speed. (3)

Some seeds also contain plant compounds that stimulate neurogenesis – the growth of new brain cells. This allows the brain to better adapt and change throughout life.

Additionally, seeds provide magnesium, zinc, and vitamin B6 – key nutrients for brain chemical balance and neurotransmitter function.

The powerful combination of omega-3s and antioxidants makes seeds a superfood for sharper cognition as you age. Just a handful a day can make a big difference in protecting your brain health.

Heart Health Benefits

Seeds are rich in nutrients that support heart health in various ways. The fiber found abundantly in seeds can help lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract before it can be absorbed into the bloodstream, eliminating it from the body.

The powerhouse of seeds for women over 40 is also a great source of magnesium, which helps relax blood vessel walls and improve blood flow. Adequate magnesium intake has been associated with lower blood pressure and reduced risk of irregular heart rhythms.

Additionally, seeds like chia, hemp, and flax provide omega-3 fatty acids. Omega-3s have anti-inflammatory effects that keep arteries flexible and free of plaque buildup. They also help reduce triglycerides, a type of fat in the blood that increases heart disease risk at high levels.

The fiber, magnesium, and omega-3s in seeds make them powerful allies for a healthy heart at any age. Adding more seeds to your diet can lower cardiovascular disease risk and support heart health through menopause and beyond.

Bone Health

As women age, bone health becomes increasingly important. The hormonal changes that occur during menopause can lead to accelerated bone loss. Eating seeds can help strengthen bones and prevent conditions like osteoporosis.

Seeds are loaded with key nutrients for healthy bones:

• Calcium is essential for building and maintaining strong bones. Seeds like sesame, chia, and poppy seeds are high in calcium. Just one ounce of sesame seeds contains 277 mg of calcium, more than a glass of milk.
• Magnesium plays an important role in calcium absorption and bone formation. Pumpkin seeds are one of the best sources, with 150 mg of magnesium per ounce. Almonds and sesame seeds also provide magnesium.
• Vitamin K helps regulate calcium and promote bone mineralization. Just two tablespoons of flaxseeds exceed your daily need for vitamin K. Other good sources include pumpkin, sesame, and chia seeds. The plant-based form of vitamin K found in seeds has been shown to improve bone mineral density and reduce fracture risk as one age.

Adding a serving of nutrient-dense seeds to your diet daily is a simple way to nourish your bones. They can be sprinkled on salads, yogurt, cereals, and more. Consider making your own trail mixes with assorted roasted seeds for bone health.

Weight Management

Seeds are an excellent source of protein and fiber, both of which can help with weight management in various ways.

The protein in seeds helps you feel fuller for longer after eating them. Protein takes longer to digest than carbohydrates, so it keeps you feeling satisfied and less likely to snack between meals. Chia seeds and hemp seeds, in particular, provide a good amount of protein relative to their small size. Just a couple of tablespoons offer 5-10 grams of protein.

Seeds are also packed with insoluble fiber, which does not dissolve in water. This type of fiber passes through the digestive system relatively intact. It helps add bulk to stool and promotes regularity. Fiber can also slow digestion, which leads to a more gradual rise in blood sugar. This helps prevent energy crashes and spikes in hunger. The high fiber content makes seeds quite filling.

Both the protein and fiber in seeds support weight management by controlling appetite and keeping you feeling full. They help stabilize blood sugar as well, avoiding crashes that lead to cravings. Adding just a small amount of seeds like chia, flax, and hemp to your diet can make a big difference in promoting satiety after meals. The fiber may also help reduce calorie absorption from other foods. Overall, incorporating more seeds is an easy way to get invaluable protein and fiber that supports weight management.

Menopause Symptom Relief

Seeds can provide welcome relief for common menopause symptoms like hot flashes, night sweats, mood swings, trouble sleeping, and more. Certain seeds are rich in phytoestrogens and magnesium, which may help regulate hormone levels and promote well-being during this transition.

In the last blog, Brain Boosting Foods during Menopause, we discussed Phytoestrogens, plant-based compounds that mimic the effects of estrogen in the body. Since estrogen levels drop during menopause, phytoestrogens can help fill that gap and ease symptoms. Some seeds high in phytoestrogens include flaxseeds, sesame seeds, sunflower seeds, and pumpkin seeds. Studies show that consuming phytoestrogen-rich foods may reduce the frequency and severity of hot flashes by up to 50 percent. (4)

The mineral magnesium also plays an important role in menopause symptom relief. Magnesium helps regulate body temperature, promotes restful sleep, stabilizes mood, and controls inflammation. Many menopausal women are deficient in magnesium, worsening symptoms. Pumpkin seeds, sesame seeds, sunflower seeds, and almonds are all high in magnesium.

Incorporating phytoestrogen—and magnesium-rich seeds into your diet can make a big difference during menopause. Try adding seeds to cereal, yogurt, salads, or smoothies. Or snack on seeds straight for an easy way to obtain nutrients that calm symptoms naturally. With their wide range of benefits, seeds are a simple, nutritious solution for midlife well-being.

Immunity

Seeds are packed with nutrients that support immunity. Vitamin E acts as an antioxidant to help fight damage from free radicals. Selenium in seeds supports immune function and helps the immune system respond to infection. Zinc assists with wound healing, DNA and protein production, and immune cell development and communication.

Pumpkin seeds are an excellent source of zinc, with 1 ounce providing 2.57 mg. Sesame seeds and squash seeds are also good sources. Brazil nuts take the top spot for selenium with 1917 mcg per ounce. Sunflower seeds, flaxseeds, and chia seeds also contain selenium. Vitamin E can be found in high amounts in sunflower seeds, almonds, and hazelnuts.

The powerhouse of seeds for women over 40 can have a powerful nutrient combo that bolsters the immune system to help fight off illness and infection. Their antioxidant effects reduce inflammation, which can weaken immunity. Adding more seeds to your diet provides nutrients like zinc and selenium that many people lack. An immune-boosting snack can be as simple as pumpkin seeds, sunflower seeds, slivered almonds, and dried cranberries. Seeds make it easy to get more immune-supporting nutrients into your daily routine.

Add the Powerhouse of Seeds Daily

Adding more seeds to your diet is easy and delicious! Here are some simple ways to incorporate more of these nutritional powerhouses:

• Smoothies-Blend seeds into your morning smoothie for extra nutrition. Chia and flax seeds add thickness, healthy fats, and fiber. Hemp, pumpkin, and sunflower seeds add protein, minerals, and healthy unsaturated fats. Try adding 1-2 tablespoons of seeds to your favorite smoothie recipe.
• Salads– Sprinkle seeds over your salads for crunch and burst of nutrients. Pepitas (pumpkin seeds), sunflower seeds, and slivered almonds complement fruit and veggie salads. Toast them lightly to bring out their nutty flavor.
• In Your Meals-Embrace the unique texture or crunch of adding seeds to your meals, meats, and sides. Sesame seeds are great for any Asian dishes and pumpkin seeds are great top soups or stews.
• Snacking– Keep a small bag of seeds in your purse, desk, or car for a healthy snack. Mix together pumpkin, sunflower, and sesame seeds for a variety of flavors, and portion into single-serving baggies. Enjoy a handful on their own, or add them to Greek yogurt or cottage cheese.

Adding a variety of seeds to your meals and snacks is an easy way to boost nutrition. Their tasty crunch and versatility make incorporating more powerhouse foods into your daily diet simple.

Incorporate these mighty seeds into your daily meals and snacks to reap their incredible benefits, versatile and delicious!

Remember, As women age, eating wholesome foods rich in seeds is crucial to thriving in midlife and beyond. Let’s prioritize our well-being together!

If you ready to prioritize your brain health during menopause? Click below to download A FREE quick-start checklist.