5 superfoods you should be including for PCOS
“OK Monique, so how about healthy foods for PCOS? I know superfoods such as quinoa, blueberries or kale are good, but those can be pricey. Are there any other options?”
This topic comes up frequently in my coaching sessions, and with all of the talk about rising food prices and food shortages, I’m not surprised, especially since women with PCOS have special dietary needs.
Polycystic ovary syndrome (PCOS) is one of the most common female endocrine disorders. Although there is no official cure, studies have shown that dietary and lifestyle changes can aid in the management of the condition.
Fortunately, a PCOS diet plan that includes many key Caribbean superfoods — foods thought to be nutritionally dense — can help prevent symptoms and potential complications associated with the condition.
Furthermore, many of the nutrient dense foods are readily available in our local markets or supermarkets.
Cocoa
Many people associate a cup of chocolate tea with happiness, and for good reason.
Cocoa contains a lot of magnesium, which helps to lower blood pressure, cholesterol, and the risk of type 2 diabetes. When it comes to cocoa, though, the less processing the better. Special tip: Look for dark chocolate that contains at least 70 per cent cocoa solids and has minimal added sugar.
Turmeric
Turmeric has always been a popular spice in the pots of grandparents and parents, but in recent years it has become a global favourite.
Turmeric’s health benefits come from curcumin, the major active element, which has anti-inflammatory qualities and can aid with joint pains associated with PCOS.
Cinnamon
Cinnamon is one of the herbs and spices with the highest antioxidant content. It has been associated with improved blood sugar control, weight loss, as well as a positive ovulation.
Special tip: Start your day with a warm cup of cinnamon tea. Add cinnamon to your smoothies, porridges or sauces.
Green banana
Green bananas are high in filling resistant starch and pectin, both of which aid in blood sugar regulation and digestion. Fibres take the longest to digest and are necessary for efficient waste clearance of extra “bad hormones”. Green bananas can be eaten simply peeled and boiled, or made into a salad as a healthier substitute to mashed potatoes.
Moringa
Moringa has a magical effect on the liver. It purifies the blood, detoxifies toxins, and breaks down fat. Being high in micronutrients helps to cure liver damage, which is fantastic because women with PCOS are more likely to develop liver disease than women without the condition. Moringa powder can be consumed as a smoothie, capsule, or fresh tea. However, before adding any type of supplement to your diet, consult your doctor.
Monique Allen, BSC, is a certified holistic nutritionist and PCOS educator. She runs a web-based practice through which she helps women with PCOS regain their bodies without dieting, attending the gym or taking pills. If you need additional resources or personal support, follow her on social media @themoniqueallen or e-mail hello@themoniqueallen.com.
