There are numerous health benefits associated with the consumption of seeds and they may also play an important role in the management of PCOS (Polycystic Ovary Syndrome). But are all types of seeds the same? And what seeds are best for PCOS?
That’s what you’ll find out in this article based on the latest research as well as my experience. I’ll discuss all the benefits and potential risks of the most popular types of seeds for PCOS. Moreover I’ll give you some practical tips and on how to best choose, use and store different seeds to gain the most benefits.
If you’re interested in learning more about how to fully reverse PCOS through dietary changes, make sure to check out my previous article ‘The Best PCOS Diet (Ultimate Guide)’.
Why are seeds good for PCOS?
Seeds, in general, are one of the best foods for PCOS due to their high nutrient content and low glycemic index. According to research, the consumption of seeds may help support heart health, improve insulin resistance, manage weight and balance hormones in women with PCOS.
Because seeds are naturally low in carbohydrates and high in healthy fats, protein and fiber, they are particularly beneficial for blood sugar management, insulin resistance and weight control.
Blood sugar management
If you suffer from PCOS you may already know that keeping your blood sugar and insulin levels in control is one of the key aspects of restoring hormonal balance. The reason for this is the close relationship between insulin resistance, hyperinsulinemia and hyperandrogenism.
Since high levels of insulin (caused by insulin resistance) can make your ovaries produce excessive levels of androgens (the ‘male’ hormone), you can easily end up with hormone imbalances and many androgen-related PCOS symptoms (acne, hair loss, hirsutism, irregular periods).
I explain this in more detail in my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’ where you can find more information.
Weight management
The high content of fat, protein and fiber found in seeds is also responsible for strong satiating and appetite-reducing effects. This makes seeds an excellent food for weight loss and weight management as they help reduce cravings and increase the feeling of fullness.
This is particularly important for women with PCOS as they tend to experience constant cravings and increased appetite due to their hormonal abnormalities.
Read more: ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’
Health benefits
Because seeds are basically the ‘starter-pack’ of all plants, they need to contain all the necessary material for the plant’s development. This means that seeds are packed with minerals, vitamins, antioxidants and other essential nutrients. This makes them one of the most nutrient-dense foods on the planet.
Different types of seeds, however, are characterized by different nutritional profiles and therefore may provide different health benefits. While some might be more beneficial for PCOS than others, including a variety of different seeds may help you obtain the most health benefits.
Nutrition comparison of seeds:
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Flax | 150 | 1.8 | 8.1 | 7.6 | 1.0 | 2.1 | 6.3 | 1.7 |
| Chia | 137 | 4.4 | 12.3 | 10.6 | 0.9 | 0.6 | 4.9 | 1.6 |
| Hemp | 157 | 8.9 | 2.5 | 1.1 | 1.3 | 1.5 | 2.6 | 8.1 |
| Pumpkin | 157 | 8.6 | 3.0 | 1.7 | 2.5 | 4.6 | 0.51 | 5.9 |
| Sunflower | 164 | 5.5 | 5.6 | 2.4 | 1.2 | 5.2 | 0.21 | 6.5 |
| Sesame | 160 | 5.0 | 6.6 | 3.3 | 1.9 | 5.3 | 0.11 | 0.6 |
| Poppy | 149 | 5.1 | 8.0 | 5.5 | 1.3 | 1.7 | 0.1 | 8.0 |
| Caraway | 94 | 5.6 | 14.1 | 10.8 | 0.2 | 2.0 | 0 | 0.9 |
| Ajwain | 86 | 4.0 | 12.0 | 11.0 | 1.1 | 1.4 | 0 | 4.2 |
| Kalonji | 98 | 4.4 | 14.7 | 11.2 | 0.2 | 2.9 | 0 | 0.5 |
| Fenugreek | 92 | 6.5 | 16.5 | 7.0 | 0.4 | 0.3 | 0.4 | 0.8 |
| Fennel | 98 | 4.5 | 14.8 | 11.3 | 0.1 | 2.8 | 0 | 0.5 |
Best seeds for PCOS:
- Flaxseeds
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Poppy seeds
1. Flaxseeds
✓ Benefits
Flaxseeds (also known as linseeds) have been increasing in popularity in recent years due to their exceptional nutritional content and multiple health benefits. According to research, the consumption of flaxseeds may help reduce the risk of heart disease, diabetes and even cancer.
For women with PCOS, however, flaxseeds may provide even greater benefits as they’ve been shown to be particularly effective in reducing androgens and balancing hormones. The high content of lignans (a type of phytoestrogens) found in flaxseeds is believed to be responsible for those effects.
Lignan-rich flaxseeds have been shown to significantly reduce testosterone and increase the levels of SHBG (sex hormone-binding globulin) in women with PCOS. More importantly, the reduction in androgens led to even some major improvements in PCOS symptoms such as acne and hirsutism.
Flaxseeds are among the richest seeds in fiber and they also provide high amounts of several essential nutrients (especially magnesium, vitamin B1 and manganese). Additionally, they’re one of the richest sources of plant omega-3 fatty acids (ALA).
Obtaining sufficient amounts of anti-inflammatory omega-3 fats from your diet is another key aspect of managing PCOS as the modern diet tends to be much higher in pro-inflammatory omega-6 fats.
Read more: ‘Omega-3 Fish Oil For PCOS: Benefits, Risks & Practical Tips‘
✕ Disadvantages
Despite the impressive macronutrient content, flaxseeds are one of the lowest in protein in comparison to other seeds. Plain flaxseeds may also not be as tasty as other seeds, however, their neutral flavor makes them quite versatile in the kitchen.
In order to obtain all the beneficial nutrients and fats from flaxseeds, it is crucial to consume them ground as whole flaxseeds cannot be fully digested by your body. However, due to their high content of omega-3 fats (that are heat and light-sensitive ), ground flaxseeds are very prone to oxidation if not stored properly.
How to use flaxseeds
For this reason, it is best to use freshly ground flaxseeds and store them in a dark cool place (such as the fridge or freezer). Flax meal (ground flaxseeds) can then be easily mixed into meals, drinks and other recipes.
You can also use flax eggs as a great vegan substitute for regular eggs in baking. Once you combine flax meal with liquids, it bulks up and creates a gelly consistency due to the high content of insoluble fiber. This unique consistency and neutral flavor make flaxseed a great cooking ingredient.
You can find more details about the effects of flaxseed on PCOS and how to best use them here: ‘Flaxseeds For PCOS: Benefits, Risks & Practical Tips’
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Flaxseeds | 150 | 1.8 | 8.1 | 7.6 | 1.0 | 2.1 | 6.3 | 1.7 |
I like:
- Bob’s Red Mill Organic Brown Flaxseeds (best quality/taste)
- Bob’s Red Mill Organic Golden Flaxseeds (best quality/taste)
2. Chia seeds
✓ Benefits
Chia seeds are sometimes referred to as ‘superfood’ but they have a very similar nutritional content to flaxseeds. The consumption of chia seeds has been linked to several health benefits particularly important for heart health and blood sugar management.
Similar to flaxseeds, chia seeds too are a great source of omega-3 fatty acids (ALA) that may help reduce inflammation in the body. They are also rich in multiple polyphenols, antioxidants and essential vitamins and minerals such as manganese, magnesium and vitamin B1.
In comparison to flaxseeds, however, chia seeds are much higher in protein and slightly lower in calories. They are also amongst the highest seeds in fiber content which makes them a highly satiating and weight loss-friendly food.
Read more: ‘PCOS Belly Fat Explained & How To Reduce It‘
✕ Disadvantages
One of the downsides of chia seeds is that they are relatively expensive. They can also be quite difficult to digest and absorb when consumed dried. However, this can be easily overcome by soaking them in water or other liquids prior to consumption (they don’t need to be ground like flax seeds).
Chia seeds are also not characterized by any specific flavor so they may not be as tasty on their own. However, this makes them another great cooking ingredient that can be used in almost any recipe (both sweet and savory).
How to use chia seeds
Similar to flaxseeds, you can use ground chia mixed with water to create an egg alternative. But unlike flax, chia seeds can also be soaked and eaten whole as they have a more delicate surface (easier to break and absorb nutrients).
Soaked chia seeds make a very unique gel-like substance that is great for preparing low-carb puddings (chia pudding) and other desserts. Due to the neutral taste of chia seeds, you can be creative with your recipes as it easily absorbs any flavor. You can even sprinkle some chia seeds into your water or other drinks.
Are chia seeds good for PCOS?
Chia seeds are extremely good for PCOS as they’re particularly high in fiber, protein and omega-3 fatty acids. The consumption of chia seeds may therefore help regulate blood sugar levels, manage weight, support cardiovascular health and decrease inflammation in women suffering from PCOS.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Chia seeds | 137 | 4.4 | 12.3 | 10.6 | 0.9 | 0.6 | 4.9 | 1.6 |
I like:
- Anthony’s Organic Chia Seed (best quality/taste)
3. Hemp seeds
✓ Benefits
Hemp seeds are considered to be one of the healthiest food in the world due to their excellent nutritional value. Those seeds contain high levels of multiple nutrients and phytonutrients with strong anti-inflammatory and antioxidant properties. Hemp seeds also appear to be effective in supporting the cardiovascular and immune system.
The great thing about hemp seeds is that they’re abnormally high in protein (30%) and unlike most plant sources, they contain all 9 essential amino acids (complete protein). Hemp seeds are also packed with several vitamins and minerals (such as magnesium, vitamin B1 and zinc) that play an important role in the management of PCOS.
Additionally, hemp seeds contain a good amount of plant omega-3 (ALA) and beneficial omega-6 (GLA) fatty acids that may help reduce inflammation and inflammatory skin conditions such as eczema.
✕ Disadvantages
Some people may be concerned about the content of THC (the psychoactive ingredient) in hemp seeds as they come from the same plant as marijuana (Cannabis Sativa). However, the seeds contain only trace amounts of this substance and therefore cannot cause any mind-altering effects.
While the taste of hemp seeds is usually described as nutty and crunchy, some individuals might find the flavor to be a bit earthy and ‘grassy’. However, this is highly dependent on your personal taste preferences (I personally love the taste of hemp seeds).
How to use hemp seeds
If you enjoy the flavor of hemp seeds, you can just sprinkle them on top of your meals as they work great in both sweet and savory. You can also blend them into your smoothies or mix into yogurt, granola or oatmeal.
You can also use hemp seeds to make creamy pestos, dips and sauces as they work great as a dairy-free creamy alternative. Hemp milk and hemp seed oil are other popular ways to include more hemp seeds in your diet.
Read more: ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)’
Are hemp seeds good for PCOS?
In general, hemp seeds can be considered good for PCOS due to their high-quality nutritional content consisting of all essential amino acids, omega-3 fatty acids and essential nutrients. The consumption of antioxidant-rich hemp seeds may also help support the immune system and cardiovascular health.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Hemp seeds | 157 | 8.9 | 2.5 | 1.1 | 1.3 | 1.5 | 2.6 | 8.1 |
I like:
- Eaton Hemp Hemp Hearts (best quality/taste)
4. Pumpkin seeds
✓ Benefits
Pumpkin seeds are slightly different from other types of seeds as they’re relatively large in size and offer a very unique taste. Their wide range of nutrients, however, may be particularly beneficial for women with PCOS. According to studies, pumpkin seeds may help reduce the risk of heart disease, cancer and urinary disorders.
Interestingly, pumpkin seed oil is also considered a natural DHT blocker. DHT (dihydrotestosterone) is an androgenic hormone responsible for some of the most common PCOS symptoms such as androgenic alopecia (excessive hair loss) and hormonal acne.
For this reason, pumpkin seed oil is oftentimes added to natural hair loss formulas to block the production of DHT and support the growth of new hair. You can find more information here: ‘PCOS Hair Loss Explained & How To Reverse It’.
In comparison to other seeds, pumpkin seeds are amongst the highest in protein which makes them a great high-protein (and very satiating) snack. Pumpkin seeds are also rich in phytosterols (beneficial for heart health) and multiple essential nutrients, especially manganese, magnesium and phosphorus.
✕ Disadvantages
While pumpkin seeds contain high amounts of monounsaturated fats (the ‘heart healthy’ fat) most of their fats actually come from omega-6 fatty acids. This may be problematic if you don’t obtain enough omega-3 fats from other food sources as it can lead to an unbalanced ratio of omega-3 to omega-6 and increased inflammation.
Pumpkin seeds are also one of the lowest in terms of their fiber content and slightly higher in carbohydrates. However, they are still considered low-carb food as they won’t spike your blood sugar levels.
How to use pumpkin seeds
The best way to eat pumpkin seeds is on their own (raw or toasted) as they are very tasty and quite practical for snacking. They are great as a topping for salads, soups and other main dishes, however, they also work great in sweet recipes.
Try mixing them with other seeds and nuts to make your own trail mix, homemade granola, seed crackers or seed butters. You can learn about the most beneficial nuts for PCOS here: ‘Best Nuts & Nut Butters For PCOS (Complete List)’.
Are pumpkin seeds good for PCOS?
In general, pumpkin seeds can be considered good for PCOS as they may help lower androgens, reduce inflammation, regulate blood sugars and support heart health. Pumpkin seeds are also a good source of protein, phytosterols, antioxidants and multiple essential nutrients important for women with PCOS.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Pumpkin seeds | 157 | 8.6 | 3.0 | 1.7 | 2.5 | 4.6 | 0.51 | 5.9 |
I like:
- Terrasoul Superfoods Organic Pumpkin Seeds (best quality/taste)
5. Sunflower seeds
✓ Benefits
Sunflower seeds are one of the most popular types of seeds as they are particularly tasty, widely accessible but also very nutrient-dense. The consumption of sunflower seeds appears to be especially beneficial for heart health due to their high content of monounsaturated fats and phytosterols.
Additionally, sunflower seeds are relatively high in protein and they’re one of the best food sources of vitamin E. Vitamin E is a fat-soluble vitamin that also acts as an antioxidant and is especially important for healthy skin, eyes and immune system.
Sunflower seeds also provide high amounts of other essential nutrients such as magnesium and manganese. According to research, vitamin E in combination with magnesium may help reduce inflammation and improve metabolic and hormonal parameters in women with PCOS.
✕ Disadvantages
In comparison to other seeds, sunflower seeds are slightly higher in calories and most of their fat consist of omega-6 fatty acids. Even though sunflower seeds are associated with antioxidant and anti-inflammatory properties, it is still important to maintain a healthy balanced omega-3 to omega-6 ratio.
Therefore, you should ensure that you include other omega-3 rich foods in your diet since sunflower seeds contain only trace amounts of them.
How to use sunflower seeds
Sunflower seeds have a creamy nutty flavor so they taste delicious just on their own. However, there are many different ways in which you can eat them. You can sprinkle them on top of your meals as a topping (both raw or toasted) or mix them with other nuts and seeds for a snack. They also work great in sweet recipes, baked goods and raw desserts.
Another great way to use sunflower seeds is to blend them until smooth to make sunflower seed butter which is a great (and cheaper) alternative to regular nut butters. Due to its creamy texture (similar to cashew nuts), it can be used to make dairy-free recipes and substitutes for cheese and creamy sauces.
Read more: ‘Does Dairy Affect PCOS & How? All You Need To Know’
Are sunflower seeds good for PCOS?
Sunflower seeds can be generally considered good for PCOS due to their high content of protein, phytosterols and essential nutrients. The consumption of sunflower seeds may help improve plasma lipids, manage blood sugars and reduce inflammation. Additionally, they are a great source of vitamin E.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Sunflower seeds | 164 | 5.5 | 5.6 | 2.4 | 1.2 | 5.2 | 0.21 | 6.5 |
I like:
- Anthony’s Organic Sunflower Seeds (best quality/taste)
6. Sesame seeds
✓ Benefits
Sesame seeds are extremely popular as it’s a staple ingredient in many dishes and recipes, especially in Asian and Medetarien cuisine. There are different types of sesame seeds (golden, white and black) and they are all highly nutritious and associated with multiple health benefits.
Similar to flaxseeds, sesame seeds are another great dietary source of lignans that have strong antioxidant and anti-inflammatory effects. Sesamin (one of the lignans) also appears to be converted by the gut bacteria into enterolactone (another type of lignan) which is associated with hormone-balancing properties.
In several studies, sesame seeds have been shown to reduce cholesterol and improve sex hormone profile which may be particularly important for women with PCOS. Interestingly, low levels of enterolactone have been associated with an increased risk of heart disease and breast cancer.
Sesame seeds are also packed with multiple essential nutrients such as magnesium, copper, manganese and calcium. In comparison to other seeds, sesame seeds contain the highest amounts of monounsaturated fat as well as a good amount of protein and fiber. They’re also relatively cheap and widely accessible all around the world.
✕ Disadvantages
One of the downsides of sesame seeds is that they are the highest in omega-6 fatty acids (in comparison to other seeds) and among the lowest in omega-3 fats. This may create an unbalanced ratio which may contribute to inflammation that tends to occur in omega-6 rich diets.
Additionally, sesame seeds are also slightly higher in calories than other seeds and some people may find their taste quite bitter (especially black sesame seeds). However, this is highly dependent on the type and processing method of the seeds.
How to use sesame seeds
Sesame seeds are perfect for stir-frys, salads, soups and especially for coating (eg. chicken, tofu, fish). However, one of the most popular ways to use sesame seeds is as a sesame paste called tahini.
Tahini works particularly great as a topping for your meals and you can make some delicious creamy sauces, dressings and dips, too (it’s an essential ingredient for hummus). However, tahini can also be used in sweet recipes or as a replacement for nut butters. I personally love tahini in combination with fruit.
Are sesame seeds good for PCOS?
Sesame seeds can be considered good for PCOS due to their high content of lignans associated with hormone-balancing properties. They are also rich in protein, fiber, monounsaturated fatty acids and essential nutrients that may help reduce inflammation, support heart health and regulate blood sugars.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Sesame seeds | 160 | 5.0 | 6.6 | 3.3 | 1.9 | 5.3 | 0.11 | 0.6 |
I like:
- Terrasoul Superfoods Organic Sesame Seeds (best quality/taste)
- Terrasoul Superfoods Organic Black Sesame Seeds (best quality/taste)
7. Poppy seeds
✓ Benefits
Poppy seeds may not be as popular as other types of seeds but they are packed with a wide range of essential nutrients and beneficial antioxidants. According to research, the consumption of poppy seeds may help support heart health, aid digestion and improve fertility.
In terms of the macronutrient content, poppy seeds are particularly high in fiber (and low in sugars) but they also contain high amounts of protein (in comparison to other seeds). This makes them a great blood-sugar friendly food with strong satiating effects.
Some of the most abundant nutrients found in poppy seeds include copper, magnesium and manganese but poppy seeds are also a great plant source of calcium. Additionally, poppy seeds are rich in polyphenols that may help protect against oxidative damage.
✕ Disadvantages
While poppy seeds are a great source of heart-healthy monounsaturated fats (omega-9) they are also extremely high in omega-6 and low in omega-3 fatty acids. As I’ve already discussed, diets rich in omega-6s (and low in omega-3s) have been linked to an increased risk of inflammation which is why you want to be mindful of your overall intake.
You may also be familiar with the fact that the poppy plant contains several opium alkaloids (such as morphine, codeine, thebaine) that are used to make pain-relieving drugs. However, those opiate compounds are found in a different part of the plant (the poppy pod’s liquid – poppy latex) and not in the seeds themselves.
Nonetheless, some poppy seeds may contain small amounts of those opiates as they can become contaminated during the harvesting process or due to pest damage. For this reason, most poppy seeds go through a cleaning process before being sold to ensure their safety.
If you want to minimize any potential risks and side effects, it is recommended to avoid consuming unwashed poppy seeds that may be contaminated with opium alkaloids.
How to use poppy seeds
The taste of plain poppy seeds is quite strong and relatively bitter, however, poppy seeds are a great ingredient for baking (eg. bagels, bread, muffins, loaves). Ground poppy seeds are also extremely popular in Eastern Europe to make various fillings and sweet desserts such as poppy seed cakes, pies, rolls and dumplings.
I personally love the taste of poppy seeds and I use them quite often in baking, especially in combination with apples, plums and coconut. However, if you find their flavor too intense, you may want to try white poppy seeds instead as their taste is naturally less bitter and more nutty.
Are poppy seeds good for PCOS?
As a general rule, poppy seeds can be considered good for women with PCOS as they may help regulate blood sugar levels, support heart health, aid digestion and improve fertility. Additionally, poppy seeds are a great source of fiber, protein, polyphenols and a wide range of essential nutrients.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Poppy seeds | 149 | 5.1 | 8.0 | 5.5 | 1.3 | 1.7 | 0.1 | 8.0 |
I like:
- 365 Whole Foods Market Organic Poppy Seed (best quality/taste)
Things to consider:
- Quality
- Storage
- Portion size
- Food sensitivity
- Bioavailability
• Quality
If you want to obtain the most benefits from consuming seeds, it is important to choose high-quality seeds that were handled appropriately. That’s because most seeds consist of predominantly unsaturated fats that are naturally very unstable and can go easily rancid. Some processing and storing techniques can also largely reduce their nutritional value.
For this reason, you want to choose whole unprocessed seeds that were not stored for more than 1 year. Try to avoid seeds and seed products that may contain additional ingredients such as oil, sugar, salt and flavorings.
I also highly suggest choosing organic products (when possible) to minimize your exposure to harmful pesticides, herbicides and other endocrine-disrupting chemicals that may cause hormone imbalances.
Another thing to keep in mind is that most processed seed products (eg. seed butter, flours, milk) are typically made from lower-quality seeds which is why it’s usually best to make your own at home.
• Storage
The best way to store seeds is in a cool and dark place (such as the fridge or freezer) to prevent the loss of nutrients and maximize their freshness. While whole seeds can last a relatively long time at room temperature, you want to be more careful with storing seeds that were already broken (eg. ground, blended, cut).
That’s because they become more prone to oxidation and they’re more likely to lose some of their benefits. For this reason, I always recommend storing seed butters and processed seeds in the fridge (especially flax meal and ground seeds).
• Portion size
Bear in mind that seeds are naturally very calorically-dense due to their high content of fats. While most seeds are great for weight management as they help reduce appetite and promote the feeling of fullness, they can still contribute to weight gain when consume in excessive amounts.
Make sure you eat seeds in reasonable portion sizes and that you allow your body to digest them properly and signal to your brain that you’re full (which can sometimes take up to 15-20 minutes).
• Food sensitivity
Despite the fact that seed allergies are relatively rare (in comparison to nuts for example) seeds may still get poorly tolerated by some individuals. Therefore, it is important to be aware of your own body’s responses to different foods and know your triggers (especially if you suffer from acne and skin problems).
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
You should also keep in mind that some seeds (poppy, sesame, sunflower, pumpkin) are particularly high in omega-6 fatty acids (and low in omega-3) which may contribute to inflammation in the body. Always aim to maintain a healthy balanced omega-3 to omega-6 ratio (at least 1:3).
• Bioavailability
Despite the fact that seeds are extremely high in nutrients and bioactive compounds, your body isn’t always able to fully absorb them. However, there are a few ways in which you can increase the seeds’ bioavailability and obtain the maximum nutrients.
One of the effective methods is grinding which is particularly necessary for small seeds with a tough surface (difficult to break by your teeth and digestive system). Some seeds (such as flaxseeds) should therefore always be consumed ground to increase their bioavailability.
Another effective method is soaking your seeds in water prior to consumption. Not only does this method help soften the seeds’ surface but it also helps activate the process of sprouting (when soaked for at least 8-12 hours).
Soaking your seeds helps neutralize certain compounds (such as phytic acid and enzyme inhibitors) naturally found in seeds that may impair the absorption of nutrients. This method, therefore, makes the seeds more digestible and maximizes their bioavailability.
Other types of seeds:
- Caraway (Cumin) seeds
- Ajwain (Carrom) seeds
- Kalonji (Nigella) seeds
- Fenugreek seeds
- Fennel seeds
There are also many herbal seeds that are typically used in smaller quantities, usually as a spice and natural food flavoring. Such seeds are also associated with multiple health benefits that may help manage PCOS, however, their characteristics are quite different from regular seeds.
One of the main differences is their macronutrient content as they tend to be low in fats and high in carbohydrates (in contrast to regular ‘oily’ seeds). Herbal seeds are also characterized by a strong aroma and intense flavor which is why their use in cooking is also different.
Nonetheless, many of those seeds have been used for centuries for their medicinal properties and they also appear to be highly beneficial for women with PCOS. Here are some of the most popular ones.
Caraway (Cumin) seeds
Despite the name, caraway seeds are technically not seeds as they are the dried fruits of the caraway plant. They are most commonly used as a cooking spice (whole or ground) due to their high content of aromatic compounds. Those compounds are also associated with multiple health benefits which is why caraway seeds are also used for their medicinal properties.
Caraway seeds appear to be particularly beneficial for digestive health as they help relax smooth muscle in the digestive tract and improve the gut microbiome. Changes in the gut microbiome are also believed to be responsible for improved metabolism and hormone regulation that may help promote weight loss and manage weight.
One study has even shown caraway extract to be effective in improving several biochemical markers in PCOS-induced rats. Additionally, caraway seeds are rich in several essential nutrients (such as iron, magnesium, copper and zinc) also important for the management of PCOS.
Are caraway (cumin) seeds good for PCOS?
In general, caraway seeds can be considered good for PCOS as they are a good source of nutrients and antioxidant compounds. According to research, the consumption of caraway seeds may help reduce inflammation, manage weight and aid digestion. Therefore, they may help reduce several PCOS symptoms.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Caraway seeds | 94 | 5.6 | 14.1 | 10.8 | 0.2 | 2.0 | 0 | 0.9 |
I like:
- McCormick Organic Caraway Seeds (best quality/taste)
Ajwain (Carrom) seeds
Ajwain seeds have a very similar look to caraway seeds and they’re also not technically seeds but the fruit of the ajwain herb. They are as well a popular cooking spice (especially in the Indian cuisine) however, the taste of ajwain seeds is more similar to thyme.
Due to their high levels of antioxidants and bioactive compounds, they appear to have strong antimicrobial and anti-inflammatory properties. Ajwain seeds have also been shown to reduce blood pressure and lower blood cholesterol in several studies.
Additionally, ajwain seeds are commonly used as a home remedy to relieve digestive problems as they may help improve peptic ulcers and the symptoms of indigestion. They are also rich in essential vitamins and minerals, especially potassium, iron, and calcium.
Are ajwain (carrom) seeds good for PCOS?
Ajwain (carrom) seeds can be generally considered good for PCOS as they are associated with multiple health benefits important for the management of this condition. The consumption of ajwain seeds may help reduce inflammation, improve digestion and support cardiovascular health.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Ajwain seeds | 86 | 4.0 | 12.0 | 11.0 | 1.1 | 1.4 | 0 | 4.2 |
I like:
- Jiva Organics Organic Ajwain Seeds (best quality/taste)
Kalonji (Nigella) seeds
Kalonji (nigella) seeds, also known as black cumin or black seeds come from a flowering plant Nigella Sativa. Those antioxidant-rich black seeds are a popular flavorsome spice, most commonly used in Middle Eastern and South Asian cuisine.
Besides its culinary uses, kalonji has been used for centuries for its medicinal properties, many of which are now supported by scientific research. Most of their health benefits are credited to their antimicrobial, antioxidant and anti-inflammatory effects.
Kalonji has also been shown to be particularly effective in lowering blood cholesterol and regulating blood sugar levels. More importantly, there are now several studies demonstrating how those seeds (or their extract) may help improve several important biomarkers in PCOS-induced animals.
The studies registered improvements in sex hormones, oxidative stress, glucose, insulin, cholesterol, ovarian function and ovulation after the intervention with NIgella Sativa extract. However, more human studies are required to confirm those benefits for PCOS.
Are kalonji (nigella) seeds good for PCOS?
Kalonji (nigella) seeds can be considered good for PCOS due to their beneficial effects on blood sugar regulation and the reproductive system. The consumption of kalonji seeds may help reduce inflammation, improve insulin resistance, lower cholesterol and balance sex hormones in women with PCOS.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Kalonji seeds | 98 | 4.4 | 14.7 | 11.2 | 0.2 | 2.9 | 0 | 0.5 |
I like:
- Terrasoul Superfoods Organic Black Cumin (Nigella) Seeds (best quality/taste)
Fenugreek seeds
Fenugreek is a traditional herb most widely cultivated in Asia. The plant’s golden-brown seeds are commonly used in cooking (whole or powdered) or as a natural thickening agent. However, fenugreek seeds are also associated with numerous health benefits which is why they’re commonly used in alternative and herbal medicine.
Fenugreek seeds are highly nutritious as they’re rich in antioxidant compounds and essential nutrients (such as iron, magnesium and manganese). They’re also a good source of dietary fiber which appears to be particularly beneficial for regulating blood sugar and insulin levels.
One of the biggest benefits of fenugreek seeds for women with PCOS is their ability to regulate menstrual cycle and reduce the number and size of ovarian cysts as it’s been demonstrated in several studies.
Are fenugreek seeds good for PCOS?
In general, fenugreek seeds can be considered good for PCOS as they may help improve insulin resistance and decrease blood cholesterol. According to research, the consumption of fenugreek seeds may also be effective in reducing ovarian cysts and regulating menstrual cycle in women with PCOS.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Fenugreek seeds | 92 | 6.5 | 16.5 | 7.0 | 0.4 | 0.3 | 0.4 | 0.8 |
I like:
- Anthony’s Organic Fenugreek Seeds (best quality/taste)
Fennel seeds
Fennel seeds are a popular culinary ingredient that is commonly used as a spice or for the preparation of herbal tea. However, fennel (and its seeds) is also considered a medicinal herb that may help treat several health conditions
Besides multiple important nutrients (such as manganese, potassium, magnesium, calcium), fennel seeds are also packed with a variety of polyphenols, antioxidants and essential oils. Those compounds are responsible not only for their typical licorice-like flavor (acting as a natural appetite suppressant) but also for their beneficial effects on health.
Fennel seeds are associated with strong antimicrobial, antiviral, anticancer and anti-inflammatory properties. Their high content of phytoestrogens (plant estrogen-like compounds) also appear to be responsible for their hormone-balancing effects.
In women with PCOS, fennel seeds have been shown to be particularly effective in regulating menstrual cycle and lowering androgens. However, for some individuals (such as estrogen-dominant, pregnant or breastfeeding women) the consumption of fennel seeds in large amounts could be potentially harmful.
Are fennel seeds good for PCOS?
As a general rule, fennel seeds can be considered good for most women with PCOS due to their high nutritional value and hormone-balancing effects. According to research, the consumption of fennel seeds may help lower androgens, reduce appetite, regulate menstrual cycle and improve fertility.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Fennel seeds | 98 | 4.5 | 14.8 | 11.3 | 0.1 | 2.8 | 0 | 0.5 |
I like:
- Anthony’s Organic Fennel Seeds (best quality/taste)
Pro tips:
- Buy in bulk – since seeds are overall relatively pricey it is always worth buying in bulk, they last for a long time and you can even freeze them to pro-longed their freshness
- Make homemade seed butters – you can easily make your own seed butters at home by simply blending raw (or toasted) seeds in the food processor until smooth, try adding some extra ingredients (cinnamon, salt, cacao powder, other seeds/nuts) to create unique flavors
- Use seed flours – seed flours are a great gluten-free and low-carb alternative that you can use for baking, cooking and even raw recipes, just beware that different seed flours have different textures and characteristics so you want to use them accordingly
- Eat seeds for snacks – whole seeds (the larger ones) are one of the best snacks you can always have on hand since they’re small in size but highly satiating, delicious and energy and nutrient-dense
- Combine seed butters with fruits – seed butter in combination with fruits (or veggies) not only tastes delicious but it also helps slow down the absorption of sugar (from the fruit) into the bloodstream and prevent rapid blood glucose spikes, I’ve learned this by tracking my own glucose levels via a smart device
You can find more useful tools here: ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘ - Make homemade seed milks – seed milk can also be easily made at home simply by blending seeds with water and other optional ingredients in a food processor, you can use the leftover pulp for baking or if you don’t want to create any ‘waste’ you can just blend a spoon of seed butter with water instead (it really does the trick)
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