Chia seeds - 2 tablespoons For fibre, hydration, and omega-3s, seeds are indeed small but mighty. Women over 40 can benefit from incorporating seeds into their daily routine, supporting hormone balance, bone health, heart health, skin health, and digestion. Here are six of the best options: Flaxseeds for hormone balance, Pumpkin seeds for magnesium and strong bones, Sesame seeds for calcium and heart support, Sunflower seeds for vitamin E and thyroid health, Chia seeds for fibre and gut health,