When it comes to nutrition, seeds are often overlooked, yet, these tiny wonders are packed with a powerful combination of protein, fibre, and healthy fats – all essential for women over 50.
Whether you’re aiming to boost your metabolism, support heart health, or manage your weight, adding the right seeds to your diet can offer big benefits.
But I'm often asked "Which seeds are best?", so here I compare some of the most popular seeds, explore their nutritional highlights, and tackle the common concern around their calorie content.
🥗 Why Seeds Matter for Women Over 50
As you move through your 50s and beyond, your nutritional needs shift. Prioritising protein becomes essential for maintaining muscle mass and strength, while fibre supports gut health and keeps digestion regular – a common struggle for many women post-menopause.
Seeds also provide:
✅ Healthy fats, particularly omega-3s, which support brain health, reduce inflammation, and nourish skin.
✅ Magnesium and potassium, which help regulate blood pressure and support bone health.
✅ Antioxidants, which combat oxidative stress and support cellular health.
🌿 Seed Comparison: Protein, Fibre, and Fats at a Glance
Here’s a handy comparison table of some of the most popular seeds, highlighting their key nutrients.👉 (Table also available to download at the bottom of the blog)
🔥 Breaking It Down: The Standout Benefits
✅ Chia Seeds
Rich in fibre: Just one tablespoon contains nearly 5g of fibre, making them fantastic for gut health.
Plant-based omega-3s: Support brain function and help reduce inflammation.
Great for satiety: The combination of fibre and protein helps you feel fuller for longer, reducing cravings.
✅ Flaxseeds
High in lignans: Plant compounds with antioxidant properties that may support hormonal balance.
Excellent source of fibre: Aids digestion and promotes regular bowel movements.
Ground is best: To absorb the nutrients fully, opt for ground flaxseeds rather than whole.
✅ Pumpkin Seeds
Rich in magnesium: Essential for bone health and muscle function, which is especially important as bone density naturally declines with age.
Good source of protein: Ideal for keeping you fuller for longer and supporting muscle maintenance.
Zinc boost: Supports immune health and may improve skin elasticity.
✅ Sunflower Seeds
Packed with vitamin E: A powerful antioxidant that helps protect cells from damage and supports skin health.
Heart-healthy fats: Contribute to balanced cholesterol levels.
Protein and fibre duo: Helps curb blood sugar spikes and promotes satiety.
✅ Hemp Seeds
Complete protein source: Contains all nine essential amino acids, making them perfect for women aiming to preserve muscle.
Rich in healthy fats: A good balance of omega-3 and omega-6 fatty acids, supporting brain and heart health.
Easy to sprinkle: Great on salads, yoghurt, or smoothies.
⚖️ Don’t Fear the Calories – It’s About Blood Sugar Balance
Mnay of my weight loss clients glance at the calorie content of seeds and feel hesitant. On average, 1 tbs mixed seeds would be 50-60 calories. However, it’s important to understand that not all calories are created equal.
💡 Here’s why seeds can still support weight management:
Low glycaemic impact: Despite being calorie-dense, seeds have minimal impact on blood sugar levels. Their combination of protein, fibre, and healthy fats helps slow the release of glucose into the bloodstream. This reduces insulin spikes – and when insulin stays low, your body is less likely to store fat.
Keeps you fuller for longer: Thanks to their fibre and protein, seeds promote satiety, which can naturally reduce overall food intake.
👉 The key is moderation. You don’t need large quantities – a tablespoon or two sprinkled over meals provides plenty of benefits without significantly impacting your calorie intake.
🌈 Variety is Key: Mix It Up!
When it comes to seeds, diversity matters. Each type offers a unique nutrient profile, so rotating or mixing seeds ensures you get a broad range of benefits.
✨ Simple ways to enjoy seed variety:
Sprinkle a blend of flaxseeds, chia, and pumpkin seeds over yoghurt or porridge.
Add hemp seeds to smoothies for a protein boost.
Use sunflower seeds in salads for added crunch.
Mix seeds into homemade energy balls or low-sugar granola bars.
🌿 The Bottom Line
Seeds are true nutritional powerhouses that deserve a regular place in your diet – especially for women over 50. They offer a unique blend of protein, fibre, and healthy fats that supports weight management, heart health, and digestion.
So, next time you’re building a meal, don’t overlook these tiny wonders. A sprinkle here and a spoonful there can make a big difference – and your body will thank you for it.
My top tips for adding seeds:
Sprinkle on top of soup for a nice crunch.
Add a tablespoon to salads as a nutricious topper.
Serve on top of your porridge and yogurt. 1 tablespoon hemp seeds will add almost 4g protein.
Mix a variety of seeds into your porridge bread.
Add to smoothies.
Spread on top of your avocado, eggs and sourdough.
コメント