Seeds Women Guide

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SEEDS GUIDE FOR WOMEN 25+ Nutrition Reference  Educational Use Small, consistent additions support long-term hormonal and bone health. Page 1 A Seeds Guide for Women 25+ 9 Seeds, How Much to Eat, and How They Help Your nutritional needs shift as you move through your 20s and beyond — hormonal balance, bone density, and iron levels all become more relevant with time. This guide covers 9 seeds worth adding to your daily diet, colour-coded by the main way they help, along with how much to eat and why it matters. Colour Key Hormonal Balance Bone Health Iron Sleep & Magnesium Skin & Antioxidants Gut Health Protein The 9 Seeds Seed Main Benefit Daily Amount How It Helps 1. Methi (Fenugreek) Seeds Hormonal Balance 1 tsp, soaked overnight Traditionally used to support hormonal balance and healthy blood sugar levels, both increasingly relevant in your late 20s onward. 2. Flax Seeds Hormonal Balance 1-2 tbsp, ground Contains lignans, plant compounds studied for supporting hormonal balance, along with omega-3s for heart health. 3. Black Sesame Seeds Bone Health 1-2 tsp, roasted One of the richest non-dairy calcium sources, important for building and maintaining bone density before natural decline begins with age. 4. Halim (Garden Cress) Seeds Iron 1 tsp, soaked Traditionally valued for their high iron content, especially useful for women managing iron loss from menstruation. 5. Pumpkin Seeds Sleep & Magnesium 1 small handful (15-20g) High in magnesium and zinc, supporting better sleep quality, mood regulation, and immunity. 6. Sunflower Seeds Skin & Antioxidants 1 small handful Rich in vitamin E, an antioxidant that supports skin health and helps protect cells from oxidative stress. 7.…