3 SUPER FOODS THAT HELP FIGHT PCOS

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. Living with PCOS can be challenging, particularly when it comes to managing the wide range of symptoms that often come with this condition. Women with PCOS may experience insulin resistance, which can lead to weight gain and difficulty losing weight, as well as inflammation that contributes to hormonal imbalances, causing irregular periods, acne, and unwanted hair growth. Research has shown that certain dietary choices can help alleviate these symptoms. In this article, we'll introduce three superfoods that can help alleviate these specific symptoms and empower you to take control of your health while living with PCOS.

1. Broccoli: A Chromium Powerhouse for Improved Insulin Sensitivity

Broccoli is not only a tasty and versatile vegetable, but it's also beneficial for women with PCOS. Rich in chromium, a trace mineral that aids insulin function, broccoli can help combat insulin resistance, which is a common issue for those with PCOS (Li et al., 2014).

2. Antioxidant-Rich Foods: Chia Seeds and Blueberries for Inflammation Relief

Inflammation can exacerbate PCOS symptoms, but antioxidant-rich foods like chia seeds and blueberries can help. These nutritional powerhouses are known to reduce inflammation and oxidative stress. A study by Jamilian et al. (2021) demonstrated that chia seeds improve inflammatory markers in women with PCOS.

Similarly, blueberries are packed with antioxidants that help to fight inflammation. Skrovankova et al. (2015) found that blueberries possess anti-inflammatory properties, making them great options for managing PCOS symptoms.

3. Omega-3 Rich Foods: Your Key to Inflammation Relief and Hormonal Balance

Omega-3s, essential fatty acids crucial for overall health, can be particularly helpful for women with PCOS. These healthy fats are known to reduce inflammation, enhance insulin sensitivity, and support hormonal balance – all vital factors for managing PCOS (Nadjarzadeh et al., 2013). Consider adding fatty fish, flaxseeds, and walnuts to your diet.

Omega-3 fatty acids have been shown to be effective in reducing belly fat, specifically in women with PCOS. This is because omega-3s help improve insulin sensitivity and reduce inflammation, both of which are crucial factors in managing PCOS and its associated weight gain (Nadjarzadeh et al., 2013). Additionally, omega-3s have been found to stimulate the secretion of adiponectin, a hormone involved in the regulation of glucose levels and the breakdown of fatty acids (Kabir, Skurnik & Naour, 2007). By enhancing insulin sensitivity and promoting fat breakdown, omega-3s can contribute to a reduction in the stubborn belly fat often experienced by women with PCOS. Consequently, incorporating omega-3 rich foods or supplements into one's diet can not only improve overall health but also aid in the targeted reduction of PCOS-related belly fat.

While including omega-3 rich foods in your diet is essential for overall health, it can be difficult to consume adequate amounts through diet alone, especially for women with PCOS who require additional support for hormone balance and inflammation relief. In such cases, supplementation with omega-3s can be highly beneficial. A study conducted by Khani et al. (2017) demonstrated that omega-3 supplementation significantly improved insulin resistance and inflammation in women with PCOS, emphasizing its importance in managing this condition (Khani, Mardanian & Fesharaki, 2017).

Here are our omega-3 supplement recommendations and why:

Nordic Naturals Ultimate Omega : Nordic Naturals is a reputable brand known for its commitment to quality, purity, and sustainability. Their Ultimate Omega supplement is sourced from wild-caught, non-GMO fish and is third-party tested for purity, ensuring that you're getting a top-quality, organic product. With a high concentration of EPA and DHA, this supplement can help support hormonal balance and reduce inflammation.
Viva Naturals Omega-3 Fish Oil : Viva Naturals Omega-3 Fish Oil is made from wild-caught fish and is IFOS (International Fish Oil Standards) 5-star certified, ensuring a high-quality, pure, and potent product. The fish oil is in a triglyceride form, which is more easily absorbed by the body, providing maximum benefits for women with PCOS.
Ovega-3 Plant-Based Omega-3 : For those looking for a plant-based option, Ovega-3 offers an algae-derived omega-3 supplement that is both vegan and non-GMO. This supplement provides a good balance of EPA and DHA, helping women with PCOS maintain hormonal balance and reduce inflammation without relying on animal-derived sources.

Incorporating broccoli, chia seeds, blueberries, and omega-3 rich foods into your daily routine can not only aid with weight loss but also improve your overall health, particularly insulin sensitivity. By helping to regulate insulin levels, these superfoods can play a crucial role in managing PCOS symptoms and promoting hormonal balance.

Works Cited:

Jamilian, M., Dizaji, S. H., Bahmani, F., Taghizadeh, M., Memarzadeh, M. R., Karamali, M., ... & Asemi, Z. (2021). The effects of chia seed supplementation on inflammatory markers in polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial. Phytotherapy Research, 35(2), 913-921.

Li, S., Chen, X., Mao, L., Zhou, Y., & Wang, T. (2014). The effect of chromium picolinate supplementation on the pancreas and macroangiopathy in type 2 diabetes mellitus rats. Journal of Diabetes Research, 2014, 184-190.

Nadjarzadeh, A., Dehghani Firouzabadi, R., Vaziri, N., Daneshbodi, H., Lotfi, M. H., & Mozafari, K. (2013). The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome.