While some research suggests phytoestrogens could help reduce hot flushes, the evidence is mixed.<\/p>\n
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So, I asked registered dietitian Johannah Katz<\/a> to tell me about the best seeds for women in midlife, and how they could support cardiovascular, bone and metabolic health as our bodies change.<\/p>\n \u201cThe biggest point is that seeds should be viewed as one piece of a much bigger picture,\u201d explains Katz.<\/p>\n You may like<\/p>\n \u201cDuring the menopause<\/a> transition, cardiovascular risk factors can begin changing and bone loss accelerates in late perimenopause, so the overall diet matters much more than any individual seed.\u201d<\/p>\n Katz explains that while seeds wouldn\u2019t be her recommended treatment for menopause symptoms\u2014with the possible exception of flaxseed\u2014they are nutrient-dense foods that can help support areas of health that become particularly important in midlife.<\/p>\n Here, she breaks down her top five seeds and explains how they can support your health.<\/p>\n 1. Ground flaxseed<\/p>\n \n (Image credit: Getty Images \/ OKrasyuk)<\/p>\n \u201cI\u2019d put ground flaxseed at the top because it has the most direct research related to the menopause transition,\u201d says Katz.<\/p>\n \u201cFor most of the others, the benefit is less about treating perimenopause itself and more about helping women build a nutrient-dense eating pattern that supports cardiovascular, metabolic, digestive and bone health during a time when those areas become increasingly important.<\/p>\n What to read next<\/p>\n \u201cFlax is particularly rich in lignans\u2014plant compounds that are metabolized by gut bacteria into enterolignans [which have a chemical structure similar to estrogen]\u2014as well as fiber and the plant omega-3 fat alpha-linolenic acid, or ALA.\u201d<\/p>\n ALA is particularly useful in midlife because of its role in supporting cardiovascular health, an important consideration as women\u2019s cardiovascular risk factors can increase during and after menopause.<\/p>\n Katz points to a 2024 randomized trial<\/a> with 145 perimenopausal women that found 10g of flaxseed powder daily for 12 weeks improved menopausal symptom scores compared with a placebo.<\/p>\n But older trials in postmenopausal women have had mixed results, so she adds: \u201cI\u2019d describe the symptom evidence as promising but not definitive\u2014rather than positioning flax as a treatment.\u201d<\/p>\n She recommends ground rather than whole flaxseed, as studies have shown grinding makes its beneficial compounds, including ALA<\/a> and lignans<\/a>, more available to the body.<\/p>\n How to eat it: A practical amount is around one to two tablespoons per day, says Katz. \u201cI\u2019d start closer to one tablespoon if someone isn\u2019t accustomed to much fiber, and increase gradually.<\/p>\n \u201cStir it into yogurt or oatmeal, blend it into smoothies, sprinkle it over cereal, or add it to muffin or pancake batter.\u201d<\/p>\n 2. Chia seeds<\/p>\n \n (Image credit: Getty Images \/ Kate Wieser)<\/p>\n Chia is another great choice because it provides a substantial amount of fiber and ALA, along with minerals including calcium and magnesium.<\/p>\n Individual studies on chia seeds have had inconsistent results, explains Katz, but meta-analyses suggest they may have modest benefits for blood pressure and some other markers of cardiovascular and metabolic health.<\/p>\n \u201cI wouldn\u2019t say chia specifically treats perimenopausal constipation, because we don\u2019t have good evidence for that particular claim,\u201d she says. \u201cBut it is an easy way to increase dietary fiber, and fiber supplementation overall can improve stool frequency and consistency in people with constipation.\u201d<\/p>\n How to eat it: One to two tablespoons per day is a very reasonable amount. \u201cChia works well in overnight oats, yogurt, smoothies and chia pudding,\u201d says Katz.<\/p>\n \u201cBecause it absorbs a lot of liquid, I prefer mixing it into something moist rather than eating spoonfuls of it dry.\u201d<\/p>\n Chia seeds can absorb around 10 times their weight in liquid, therefore swallowing them dry is not advised, they can swell in your throat or stomach, leading to a choking hazard or severe digestive blockage.<\/p>\n 3. Pumpkin seeds<\/p>\n \n (Image credit: Getty Images \/ Kseniya Ovchinnikova)<\/p>\n Pumpkin seeds provide plant protein, unsaturated fats and minerals including magnesium, zinc and iron, making them a very nutrient-dense snack or topping, says Katz.<\/p>\n \u201cThere is much less direct menopause research here. A small randomized pilot study<\/a> in 35 postmenopausal women found improvements in HDL cholesterol, diastolic blood pressure and some menopausal symptom scores with pumpkin seed oil.<\/p>\n \u201cBut that study used 2g of oil rather than whole pumpkin seeds, so I would not assume those findings categorically mean that eating pumpkin seeds treats menopausal symptoms.\u201d<\/p>\n How to eat it: Katz says a small handful, around 20-30g, is a practical serving. \u201cThey\u2019re easy to eat alone or add to salads, yogurt, oatmeal, soups or roasted vegetables.\u201d<\/p>\n 4. Sesame seeds and tahini<\/p>\n \n (Image credit: Getty Images \/ bhofack2)<\/p>\n Sesame provides unsaturated fats, minerals and distinctive lignans including sesamin and sesamolin.<\/p>\n A 2025 systematic review<\/a> and meta-analysis of 11 randomized trials found that sesame oil improved several blood-lipid measures in adults with metabolic conditions. However, the research looked at sesame oil rather than whole sesame seeds or tahini, so the findings can\u2019t necessarily be applied to these foods.<\/p>\n Katz says: \u201cTahini is particularly useful because it\u2019s an easy way to eat a meaningful serving. Sesame can also contribute calcium, although calcium content varies considerably depending on how the sesame is processed and whether the hull is retained, so I wouldn\u2019t position tahini as a replacement for other reliable calcium-rich foods.\u201d<\/p>\n How to eat it: \u201cI\u2019d suggest around one tablespoon of tahini or one to two tablespoons of sesame seeds as an easy addition. Tahini works beautifully in salad dressings, hummus, yogurt sauces or drizzled over roasted vegetables.\u201d<\/p>\n![\"Spoon](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/09\/Xwez4hFeBWsgzSJKTdeW9c.jpg\")
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