Aster DM Healthcare reveals the best foods to combat PCOS symptoms

Aster DM Healthcare reveals the best foods to combat PCOS symptoms

Google searches related to polycystic ovary syndrome (PCOS) reached an all-time high worldwide in April 2024, indicating growing concern and interest in understanding and treating this condition.

PCOS is a common hormonal disorder that primarily affects women between the ages of 12 and 51, causing symptoms such as weight gain, insulin resistance and hormonal imbalances. Fortunately, dietary changes can significantly alleviate these symptoms and improve overall well-being.

With this in mind, global health innovator Aster DM Healthcare has compiled a list of the best foods to include in your diet that can help combat PCOS symptoms.

Try to include foods containing the following ingredients in your diet:

• Omega-3-Fettsäuren
• Vitamin-D
• Inosit
• Magnesium
• Faser
• Mageres Eiweiß

Foods with Omega-3 fatty acids:

Omega-3 fatty acids are important for hormone function and reducing inflammation. They are found in fatty fish such as mackerel, salmon and herring. However, if you don't like fish, adding a tablespoon of flaxseed oil to your salads can meet your daily requirement of alpha-linolenic acid (ALA).

Vegan alternatives:

Chia seeds, flaxseed oil, Brussels sprouts, walnuts and algae oil are excellent plant-based sources of omega-3.

Foods with vitamin D:

Since up to 85% of women with PCOS have low vitamin D levels, consuming foods that can increase vitamin D levels is crucial for blood sugar regulation. Egg yolks, liver and cheese are excellent sources.

Vegan alternatives:

Mushrooms, fortified breakfast cereals, nuts, rice milk and fortified orange juice. Additionally, exposing your skin to sunlight for 10 to 30 minutes daily can provide a significant amount of vitamin D.

Foods containing inositol:

Studies have shown that inositol is just as effective as metformin in treating PCOS symptoms and has fewer side effects.

Fresh fruits (especially citrus fruits), beans, grains and nuts are excellent sources of inositol, with fresh green beans being particularly rich in this nutrient.

Foods high in magnesium:

Magnesium plays a crucial role in blood sugar control and insulin metabolism. When taken along with vitamins K and D, these minerals can be particularly beneficial for women with PCOS. Foods like spinach, almonds, black beans and avocado are all rich in magnesium.

Vegan alternatives:

Most nuts, seeds and leafy vegetables are high in magnesium, making them ideal for those on a plant-based diet.

Foods rich in fiber:

Fiber supports digestion and helps maintain a healthy weight by promoting satiety and reducing insulin spikes.

Berries, lentils and quinoa are excellent sources of fiber.

Lean protein foods:

Proteins are essential for body repair, muscle maintenance, and overall health, especially in treating conditions like PCOS, where maintaining a healthy weight and stabilizing insulin levels are critical.

Lean Meats: Including chicken breast, turkey, and lean beef provide high-quality protein with a minimum of saturated fat, supporting muscle maintenance and satiety without aggravating insulin resistance.

Fish: Options like salmon, cod, and tuna not only provide lean protein, but also contain omega-3 fatty acids, which are beneficial in reducing PCOS-related inflammation.

Vegan protein alternatives:

Legumes, tofu, tempeh and quinoa provide high-quality plant-based proteins that support blood sugar regulation and provide important nutrients for the treatment of PCOS.

To effectively treat PCOS symptoms, many health experts suggest considering different dietary habits. Options such as the Mediterranean diet, a vegan diet or a low-carb diet are often recommended. These diets are great because they each emphasize the importance of whole foods, healthy fats, and lean proteins while discouraging the consumption of processed foods and sugar. However, it is important for individuals to choose a diet that suits their lifestyle and personal preferences and to focus on one approach rather than trying to combine different diets.

Implementing simple but significant dietary changes can pave the way for significant improvement in the management of PCOS symptoms. Choosing the right diet tailored to one's needs and preferences can make a significant difference in achieving hormonal balance and improving overall health. Be sure to speak to your doctor or nutritionist before making any drastic dietary changes.”

Speaker, Aster DM Healthcare

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