Seed Cycling
A Helpful Practice for Hormonal Health, But Let’s Focus on Nutrient-Dense Foods
Seed cycling can be a popular and simple practice that can support hormonal health by aligning with the natural rhythms of your cycle. While it’s a great way to incorporate key nutrients into your eating plan, it’s important to remember that these nutrients, like lignans, omega-3s, zinc and selenium, can also be found in a variety of other nutrient-dense foods. By broadening your focus, you can enjoy the benefits of these nutrients while diversifying your diet.
The seed cycling practice was used to support hormonal health in various ways. It can help balance hormones by aligning with the natural rise and fall of oestrogen and progesterone throughout the cycle. By providing key nutrients, it may also reduce PMS symptoms such as mood imbalances, cramps and other hormonal challenges. Additionally, seed cycling may support hormone detoxification, which can improve skin health by reducing hormonal acne and inflammation.
Nutrient-Dense Foods for the Follicular Phase
The follicular phase, spanning from day 1 of your cycle to ovulation, is a time of renewal and preparation. During this phase, oestrogen levels naturally rise to prepare your body for ovulation. Supporting oestrogen metabolism is key to maintaining a healthy hormonal balance and seed cycling with flaxseeds and pepita seeds can be a simple yet effective way to nourish your body during this phase.
Hormonal Focus
Supporting Oestrogen Metabolism
Oestrogen plays a crucial role in the follicular phase, but imbalances can lead to symptoms like mood imbalances, irregular cycles, or skin changes. Incorporating specific seeds into your eating plan can provide the nutrients needed to support oestrogen metabolism and overall hormonal health.
Key Nutrients for Hormonal Health
Lignans (SDG)
Lignans are found in flaxseeds, sesame seeds, sunflower seeds and pepita seeds, but flaxseeds contain the highest amount of secoisolariciresinol diglucoside (SDG). SDG may help bind excess oestrogen, supporting its metabolism during the follicular phase when oestrogen levels rise.
Omega-3 Fatty Acids
Omega-3s are essential fats that reduce inflammation, support hormonal health and improve overall wellbeing, particularly during this preparatory phase. Flaxseeds are a great source, but they’re not the only option.
Other Sources of Omega-3s:
Chia seeds
Walnuts
Fatty fish like salmon, mackerel and sardines
Algal (algea) oil (a vegan option)
Zinc
Zinc may play a role in regulating oestrogen levels during the follicular phase and supports egg quality. It’s also important in the luteal phase which you will see below. While pepita seeds are a fantastic source, there are plenty of other foods rich in zinc.
Other Sources of Zinc:
Legumes (lentils and chickpeas)
Nuts (cashews and almonds)
Whole grains (quinoa and oats)
Tofu and tempeh
Nutrient-Dense Foods for the Luteal Phase
The luteal phase, which spans from ovulation to the first day of your next cycle, is a time of, again, preparation and balance too. During this phase, progesterone becomes the dominant hormone, supporting the uterine lining and preparing the body for a potential pregnancy. To maintain hormonal harmony, it’s important to balance oestrogen levels and support progesterone production. Incorporating sesame seeds and sunflower seeds into your eating plan during this phase can help nourish your body and again, ease PMS symptoms.
Hormonal Focus
Supporting Progesterone and Balancing Oestrogen
Progesterone plays an important role in the luteal phase, but imbalances such as oestrogen dominance or excess oestrogen can disrupt this delicate harmony. Seed cycling with sesame and sunflower seeds provides the nutrients needed to support progesterone production and regulate oestrogen levels.
Key Nutrients for Hormonal Health
Lignans (sesamin and sesamolin)
Lignans are present in flaxseeds, pepita seeds, sunflower seeds and sesame seeds. However, sesame seeds primarily contain sesamin and sesamolin, which may help regulate oestrogen levels during the luteal phase, particularly if oestrogen dominance is a concern.
Selenium
Selenium is an antioxidant that may support liver detoxification, helping the body eliminate excess hormones and potentially balancing progesterone levels. Sunflower seeds are not the only option here.
Other Sources of Selenium:
Brazil nuts (just 1-2 per day can meet your needs)
Whole grains like low GI brown rice and oats
Mushrooms
Spinach
Vitamin E
This essential nutrient may support progesterone production and could help maintain a healthy uterine lining. While sunflower seeds are a great source of vitamin E, other foods can provide this nutrient too:
Almonds
Avocado
Spinach
Hazelnuts
Zinc
Zinc is also important for progesterone production, which plays a key role in the luteal phase after ovulation. It’s worth noting the synergistic effects of the nutrients in each of these foods. Refer to the zinc list above for more options.
Calcium and Magnesium
These minerals, along with healthy fats, support progesterone production and reduce PMS symptoms like cramps and mood imbalances. While sesame seeds are a good source, you can also find calcium and magnesium in:
Tofu (calcium)
Kale (calcium)
Spinach (magnesium)
Black beans (magnesium)
How to Incorporate These Nutrients into Your Eating Plan
While seed cycling provides a structured way to consume these nutrients, focusing on a variety of nutrient-dense foods ensures you’re getting a broader spectrum of benefits. Here are some ideas:
Start your day with a smoothie that includes chia seeds, spinach and a handful of oats.
Add a side of roasted broccoli or mushrooms to your meals.
Snack on a mix of nuts like cashews, almonds and Brazil nuts for a zinc and selenium boost.
Incorporate fatty fish like salmon into your meals a couple of times a week, or use algal oil if you’re vegan.
For the follicular phase, try a smoothie with chia seeds, spinach and oats. During the luteal phase, roasted veggies with sesame seed dressing or a handful of sunflower seeds as a snack can be a great addition.
Please note:
When living in hotter areas, it’s best to keep nuts and seeds in the fridge if possible, as the oils in them could go rancid
If you have any bowel conditions, such as diverticulitis, it’s best to grind the seeds or soak the nuts to minimise the risk of them causing irritation or getting stuck in the bowel puches/pockets
Why Nutrient Variety Matters
Relying solely on seeds for hormonal support can limit the diversity of your diet. By including a wide range of foods rich in lignans, omega-3s, zinc and selenium, you’re not only supporting your hormonal health but also nourishing your body with other essential vitamins, minerals and antioxidants. This approach supports hormonal health, promotes overall wellbeing and ensures your eating plan is sustainable.
If you’d like personalised guidance on creating a nutrient-rich eating plan customised to your hormonal health, book a consultation with Femme Nutrition Australia via the button. At Femme Nutrition, we believe mindset plays a significant role in nutrition. Whether you’re exploring seed cycling or diversifying your diet, staying mindful of your choices is key to achieving hormonal balance.
Together, we’ll develop a plan designed to fit your unique needs and lifestyle. For deeper insights into your hormonal health, you can also consider a DUTCH test to identify imbalances and customise your nutrition and lifestyle approach. Whether you’re looking to optimise your nutrition or explore seed cycling, we’re here to support you every step of the way.
Seed Cycling as Part of the Bigger Picture
Seed cycling can still be a helpful addition to your routine, especially if it encourages you to be mindful of your nutrition. However, it’s not the only way to support hormonal health. By focusing on nutrient-dense foods and maintaining a balanced eating plan, you can achieve the same benefits while enjoying a variety of delicious options.
