15 Foods That Fight PCOS (Long but helpful)

I found this very helpful and thought I would share. PCOS can make it incredibly difficult to lose weight.

15 Foods That Fight PCOS

#1: Romaine Lettuce
Romaine
The chromium in romaine lettuce helps fight insulin resistance.

Lettuce is a low calorie food that can be used as a basis for light, delectable salads. But it does not always have to be iceberg lettuce! Romaine lettuce offers a multitude of health benefits, particularly for women who suffer from PCOS. In addition to being extremely low in calories, romaine lettuce is supercharged with many important nutrients, including chromium. Chromium is a component of the glucose tolerance factor (GTF) which helps maintain normal blood glucose levels by making insulin more efficient. This will fight insulin resistance which is often associated with PCOS. Furthermore, chromium promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. Mild deficiencies in chromium are relatively common in Western countries, where the consumption of processed and refined foods is common (processing can significantly decrease the chromium content of foods). Also physically active people, people who drink a lot of coffee or tea, and people who consume high amounts of sugar have an elevated risk of being deficient in chromium. The absorption of chromium from romaine lettuce is believed to be particularly good because it also contains vitamin C which is known to enhance the absorption of chromium. To increase your intake of dietary chromium, try for example the Romaine and Smoked Salmon Salad, one of HealWithFood.org's most chromium rich anti-PCOS recipes.

#2: Turnip Greens

Turnip greens are the leaves of the turnip plant, an ancient vegetable that was first cultivated in the Near East about 4,000 years ago. It belongs to the Brassica genus of plants which comprises a number of other health-promoting plants including broccoli, cabbage, and collards. Turnip greens are extremely low in calories; yet, they are loaded with weight loss promoting and PCOS fighting nutrients, including vitamin C and calcium. Furthermore, the calcium contained turnip greens is highly available for the body to use because of the low levels of oxalic acid found in turnip greens. Oxalic acid, abundant in many other greens, is known to inhibit the absorption of calcium.

Buckwheat
Barley rates low on the Glycemic Index, making it a good choice for women with PCOS.
#3: Barley

Barley is superhero grain for women with PCOS. Not only is it low in calories, it also has the lowest Glycemic Index (GI) rating of all common grains. Grains that have a high Glycemic Index (GI) rating are quickly broken down by the body and cause a rapid, large rise in blood glucose levels, which in turn triggers the pancreas to release large amounts of insulin. A certain amount of insulin is necessary for the body, but high amounts of insulin can lead to insulin resistance and obesity, which may worsen PCOS symptoms. In contrast, low-GI carbs such as barley take much longer to digest and cause only a small, slow rise in the blood glucose and insulin levels. In addition, low-GI foods reduce cravings — which could lead to weight gain — as they provide the body with a slow, steady supply of energy.

#4: Cinnamon

Cinnamon has some extraordinary properties that may help increase insulin sensitivity and thus treat obesity as well as PCOS. A mere half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels and reducing food cravings. The main active ingredient in cinnamon is called hydroxychalcone, which is thought to enhance the effect of insulin. Cinnamon also appears to prevent post-meal blood sugar spikes by slowing the gastric emptying rate (GER), which means that the food remains in the stomach longer.

#5: Crimini Mushrooms

Great news for mushroom aficionados: crimini mushrooms are a great functional food for women suffering from PCOS. Crimini mushrooms are one of the best low-calorie sources of B vitamins, particularly of vitamin B2 which is essential for normal thyroid function and metabolism and which can thus help reduce excess body weight. They are also rich in vitamin B3 which helps keep blood sugar on an even keel. Crimini mushrooms can be served raw or cooked. When serving them raw, you may want to sprinkle them with a little lemon juice to prevent them from turning dark brown.

Broccoli
Broccoli provides plenty of calcium which is an important anti-PCOS mineral.
#6: Broccoli

The health benefits of broccoli are wide and varied. Many people already know that broccoli contains cancer-fighting substances, but did you know that this crunchy green vegetable may also be one of the best foods for women with PCOS? Broccoli is very low in calories, contains less than 1% fat, and ranks low on the glycemic index. It is also one of the best dairy-free sources of calcium (although your body can only absorb about 60% of the calcium in broccoli, that is still a decent amount). To get the most out of broccoli's health benefits, choose organically grown plants (they are typically more nutrient-dense and contain fewer harmful substances) and eat them raw or slightly steamed. When steaming broccoli, keep in mind that the fibrous stems take longer to cook than the florets, and therefore you should wait a few minutes before adding the florets to the steamer.

Tip: Try out HealWithFood.org's Broccoli Salad with Apples and Cranberries, a super nutritious anti PCOS recipe that calls for raw broccoli.

#7: Salmon

Salmon is one of the best dietary sources of vitamin D. Low levels of vitamin D and have been associated problems related to PCOS, including infertility, weight gain, and insulin resistance. In addition, salmon is rich in magnesium, vitamin B3 and vitamin B6. These nutrients are known for their ability to help maintain normal blood sugar levels, hormonal balance, and fertility. When buying salmon, go for wild salmon rather than farm-raised fish. Wild salmon contains only low levels of PCBs, harmful chemicals that are often abundant in farmed salmon. That said, it is always advisable to eat salmon only in moderation, whether wild or farm-raised: too frequent/high a consumption of salmon (more than twice a week) may predispose you to high amounts of mercury and pesticides contained in fish. Especially women who are trying to get pregnant such be cautious because the toxins in fish can impair the neurological development of the fetus.

#8: Wheat Germ

Wheat germ is one of the best foods that fight PCOS. It provides a concentrated source of vitamin B6 (pyridoxine), with a mere cup of crude wheat germ providing a whopping 75% of the recommended daily intake for this important vitamin! Wheat germ is also an excellent source of other B vitamins as well as zinc. What's more, it is loaded with magnesium. Try adding wheat germ to breads, cereals, muesli, milk shakes, or pancakes — it makes a nutritious, yet undetectable addition! When storing wheat germ, keep in mind that it goes rancid fast because of its unsaturated fat content. To optimize the shelf life of this nutritional powerhouse food, store it in a sealed container in a cool, dry place away from exposure to the sun.

#9: Sunflower Seeds
Sunflower seeds
Sunflower seeds provide a slew of PCOS-fighting nutrients.

If you read the Nutrition Facts label on a bag of sunflower seeds, you will learn that they are very calorie-dense. But that should not be a reason to shy away from them. Although it is true that sunflower seeds are rich in calories, consuming these mild nutty seeds in moderation can offer great health benefits. Sunflower seeds are cram-full of nutrients that help fight symptoms associated with PCOS. They pack vitamin B2 (riboflavin) and vitamin B6 (pyridoxine), a stellar nutrient combo for fighting PCOS symptoms. A mere cup of sunflower seeds provides 31% of the recommended daily intake for vitamin B6. In addition to B complex vitamins, sunflower seeds are loaded with zinc and magnesium, two important of anti-PCOS minerals.

#10: Kale

One of the most interesting health benefits of kale is its broad nutritional profile. This nutritional heavyweight is loaded with a wide range of vitamins, and it is one of the best plant-based sources of calcium. Calcium is important for women with PCOS as it plays an important role in egg maturation and follicle development in the ovaries. The tender young leaves of kale can be eaten raw, for example as a substitute for iceberg lettuce in salads. This beautiful, green leafy vegetable can also be transformed into a hearty warm dish by sautéing the leaves and mixing them with chopped onions, crushed garlic and a little bit of extra virgin olive oil. When buying kale, it is advisable to choose organically grown produce whenever possible. According to research, conventionally grown kale is among the most contaminated vegetables in terms of pesticide and chemical content.

#11: Chicken Breast

If you are concerned about PCOS and excess weight, chicken breast is a good food to add to your shopping list. Skinless chicken breast packs a protein punch but has a very low fat and carbohydrate content. It is also a good source of B vitamins such as vitamin B3 and vitamin B6. Vitamin B3 may be particularly helpful to those whose expanding waistline is linked to insulin resistance. Vitamin B6 plays a critical role in maintaining hormonal balance and fertility. It is also needed for proper absorption of zinc in the intestines.

#12: Sesame Seeds

Sesame seeds are loaded with nutrients that are known to be particularly beneficial for women with PCOS. These little seeds are a great source of vitamin B6, with half a cup providing more than a quarter of the recommended daily intake for this vitamin. Furthermore, they are an excellent source of plant-based calcium, magnesium and certain healthful fatty acids. On top of that, they provide a very good source of zinc. Sesame seeds, which are available throughout the year, add a delectable nutty flavor and a slight crunch to many Asian dishes.

#13: Licorice Root

Glycyrrhizin in licorice root has been shown to significantly reduce plasma testosterone, which is good news for PCOS patients with elevated testosterone levels, acne, or hirsutism. Researchers in Italy gave healthy women between 22 and 26 years of age licorice containing 120 mg of glycyrrhizin daily for two menstrual cycles. At the beginning of the trial, the average plasma testosterone stood at 27.8 ng/dL. After the first cycle, it had dropped to 19 ng/dL and after the second cycle to 17.5 ng/dL. After the trial period the testosterone levels of the test subjects rapidly returned to the pre-treatment values. It appears that glycyrrhizin inhibits an enzyme required for the production of testosterone. If you intend to consume licorice in an effort to keep PCOS under control, keep in mind that frequent consumption of large quantities of licorice may cause high blood pressure, edema, depletion of potassium, headache, heart problems, and other health complications.

#14: Poppy Seeds

Sprinkle poppy seeds on top of your favorite dish. The nutritional profile of these little seeds provides a multitude of health benefits, including a decreased risk of PCOS symptoms. Despite their small size, poppy seeds are packed with calcium, magnesium, B vitamins, and zinc — all of which play a crucial role in preventing and treating PCOS symptoms.

#15: Tuna

Tuna is an excellent addition to the diets of overweight women who wish fight PCOS by losing excess weight. Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. In comparison to fat and carbohydrates, protein has a very high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food. Furthermore, tuna contains B vitamins and vitamin D which are important for women with PCOS. However, when adding tuna to the diet it is important keep it in moderation. Too frequent/high a consumption of tuna and other fish may predispose you to an excessive exposure to certain toxins, such as mercury. Many experts recommend eating only six servings or less of tuna (canned Chunk Light) and other similar fish per month (canned White Albacore should be consumed even less frequently). Especially pregnant and breastfeeding women as well as women who intend to become pregnant should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.