PCOS affects millions of women in the US alone. Some PCOS symptoms can be managed with medicine, but making natural changes to your lifestyle is the best and most effective way to deal with it.
When it comes to treating polycystic ovary syndrome, diet is a key part of success. You will get the right amount of energy for your body and level of activity based on the foods you eat. They can also play a large role in whether your symptoms get worse or whether you see relief. Even though there are no foods that are bad for you or that will cure PCOS, there are many foods that can help. Add these five to your plate regularly if you have PCOS.
Polycystic ovary syndrome (PCOS) is a common hormonal and metabolic disorder affecting 5-10% of reproductive-aged women. It involves excess male hormones irregular periods, ovarian cysts and metabolic dysfunction. Making dietary modifications can help manage PCOS symptoms. In particular, adding more salmon and other fatty fish is an excellent choice for women with this condition.
Why Salmon is Beneficial for PCOS
There is a special mix of nutrients in salmon that helps women with PCOS in certain ways:
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Omega-3 Fatty Acids – Salmon is rich in two key omega-3s called EPA and DHA These healthy fats have strong anti-inflammatory properties that can help counteract the chronic inflammation implicated in PCOS Omega-3s may also improve insulin sensitivity, cholesterol levels, and other metabolic markers in women with PCOS.
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Selenium – This essential mineral plays a role in thyroid hormone production and antioxidant status. Some research indicates women with PCOS are more likely to be deficient in selenium. Eating salmon provides a rich source to help meet daily needs.
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Iodine – Iodine is critical for proper thyroid function. Low iodine levels may worsen symptoms like fatigue, weight gain, and hair loss in women with PCOS. Salmon is one of the best dietary sources of iodine.
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Vitamin D – Linked to reduced risk of insulin resistance, vitamin D deficiency appears more common in women with PCOS. Salmon is naturally rich in vitamin D.
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High-Quality Protein – Salmon provides filling protein to help manage hunger and weight. Protein also stabilizes blood sugar when eaten with carbs.
Beyond its stellar nutritional profile, salmon is a tasty and versatile fish that can be prepared in endless healthy ways. Its rich texture and flavor make it satisfying. Salmon requires little adornment – simply bake, grill, or poach with some seasoning and lemon.
Research on Salmon for PCOS
Multiple studies have looked specifically at the benefits of eating more salmon for women with PCOS:
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An Australian study in 2016 had 25 women with PCOS eat either salmon three times per week or take fish oil capsules. After 8 weeks, both groups showed reductions in insulin resistance scores. However, the salmon group had greater declines in inflammation markers.
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A 2019 Iranian study of 60 women with PCOS found those who ate baked salmon twice per week for 12 weeks experienced decreases in testosterone levels, insulin resistance, LDL cholesterol, and oxidative stress compared to the control group.
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Another 2019 study followed 25 overweight/obese women with PCOS in Brazil. Those randomized to eat salmon twice per week for 8 weeks saw improvements in insulin sensitivity, triglycerides, and antioxidant status versus the control group.
While more research is needed, these studies unanimously show eating salmon positively influences key factors related to PCOS like inflammation, cholesterol levels, oxidative stress, insulin resistance, and androgen excess.
How Much Salmon Should You Eat for PCOS?
Most experts recommend eating fatty fish like salmon at least twice per week for optimal omega-3 intake and health benefits. Consuming salmon just 1-2 times per week appears sufficient to provide advantages for women with PCOS based on the research.
Aim for a serving size of around 4-6 ounces of salmon. Focus on wild-caught Alaskan salmon whenever possible, as it tends to be lower in contaminants than farmed salmon. Canned salmon can also be a convenient way to add salmon to your diet.
Be mindful of how you prepare salmon to avoid adding excess calories. Opt for simple preparations like baking, broiling, grilling, or poaching your salmon fillets. Skip deep frying or breading treatments.
Other Fatty Fish Beneficial for PCOS
While salmon stands out for its stellar nutritional profile, other fatty fish can also be great choices for women with PCOS:
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Mackerel – Very high in omega-3s and an excellent source of selenium and vitamin D. Has a rich flavor that makes it ideal for smoking, grilling, or making fish patties.
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Herring – Contains omega-3s, vitamin D, selenium, and vitamin B12. Pickled, smoked, or creamed herring fillets are delicious ways to eat this fish.
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Sardines – Canned sardines are one of the most budget-friendly fish options. Packed with EPA and DHA omega-3s, vitamin D, selenium, and calcium. Try them mashed on whole grain toast.
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Anchovies – Small fish that provide omega-3s and vitamin D. Make a traditional caesar dressing with anchovy paste or add them to pizza, pasta, and green salads.
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Trout – A good source of omega-3s, protein, and B vitamins. Can be grilled, smoked, baked, or pan-seared. Steelhead or rainbow trout are some tasty varieties.
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Arctic char – Similar appearance and texture to salmon. Contains healthy fats, vitamin D, selenium, and antioxidants. Bake, grill, or pan-fry and top with herbs, lemon, or mango salsa.
Vary the types of fatty fish you eat to reap the widest array of benefits and flavors!
Other Beneficial Foods for PCOS
While fatty fish like salmon should definitely be in your regular rotation, many other foods can support a PCOS-friendly diet:
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Nuts and seeds – Walnuts, chia seeds, flaxseeds, and hemp seeds provide plant-based omega-3s. Sunflower and pumpkin seeds offer selenium. Nuts and seeds help manage hunger and blood sugar when paired with carb-heavy meals.
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Leafy greens – Kale, spinach, chard, lettuce, and other greens provide vitamin A, C, K, magnesium, and folate to help address nutritional deficiencies common with PCOS. They are also low-calorie, high-fiber, and aid weight management.
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Berries – Packed with antioxidants, berries reduce inflammation and protect cells from oxidative damage. Their natural sweetness curbs sugar cravings. Blueberries, strawberries, and raspberries are great choices.
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Whole grains – Minimize refined grains and emphasize whole grains like quinoa, oats, brown rice, teff, buckwheat, and barley to control blood sugar and insulin.
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Legumes – Beans, lentils, peas, and chickpeas are tremendous sources of fiber, protein, and key micronutrients that help improve biomarkers related to PCOS like cholesterol and blood sugar levels.
The Takeaway
Salmon contains a powerhouse combo of anti-inflammatory omega-3s, selenium, iodine, vitamin D, and high-quality protein. Research shows eating salmon positively influences insulin resistance, inflammation, cholesterol, testosterone levels, and other factors related to PCOS. For optimal benefits, women with PCOS should aim for two 4-6 ounce servings of salmon or other fatty fish each week. Emphasize wild-caught Alaskan salmon when possible. Combine oily fish like salmon with a diet rich in nuts/seeds, leafy greens, berries, legumes, and whole grains to help manage PCOS.
Dark, leafy greens.
Kale, collards, spinach and cabbage all deserve a place on your plate. These foods are rich in calcium, vitamin A, vitamin C and other important vitamins and minerals. They are high in fiber but low-calorie, which means that they can fill you up without adding weight.
Raw is sometimes the way to go, as cooking can destroy vitamin C. However, other vitamins are more accessible in cooked greens. You could cook spinach with garlic, a little olive oil, fresh lemon juice, and black pepper. Kale can be cooked in a flavorful broth for a nourishing and comforting meal.
Plenty of fish.
The PCOS diet leans more toward protein than simple carbs. Different types of fish offer different healthful benefits, so add a variety. Cod and other lean white fish are low in fat and high in protein, which will keep you full. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids. Since these are considered anti-inflammatory, they are especially good as part of a diet to battle PCOS.
Making fish doesn’t have to be a big production. Sardines are one of the healthiest fish you can eat. They taste great mashed on toast or with crackers and hot sauce or lemon juice. Salmon is refreshing when steamed and chilled to eat on the go.
5 Health Benefits of Eating Salmon
FAQ
What should I avoid eating PCOS?
Are eggs PCOS friendly?
Can PCOS eat tuna?
Is fish good for PCOS?
Omega-3s have a variety of health benefits, from fighting inflammation to reducing the symptoms of depression and anxiety, three things that commonly affect those with PCOS. And since fish is a good source of lean protein, consuming it may also help improve blood sugar levels.
Can I eat meats like pork if I have PCOS?
Poly cystic ovarian syndrome (PCOS) is a hormonal disorder caused by excessive secretion of androgens and this results in formation of small cyst like follicles in the ovary. This is characterised by many symptoms like obesity, irregular mesturation, insulin resistance. Red meat like mutton, beef and pork are rich in saturated fat and cholesterol so it is not recommended in PCOS.
What foods are good for people with PCOS?
This may be beneficial for people with PCOS. Here are some examples of high fiber foods: Lean protein sources like tofu, chicken, and fish don’t provide fiber but are a very filling and nutritious dietary option for people with PCOS. Foods that help reduce inflammation may also be beneficial.
Can a healthy diet reduce PCOS symptoms naturally?
If you do have PCOS, the good news is that a healthy diet and lifestyle changes can really improve insulin sensitivity, reduce inflammation, and decrease your PCOS symptoms naturally. 1 What Are Superfoods? What Are Superfoods? We know that fruits and veggies are healthy foods, right?