polycystic ovarian syndrome (PCOIt is a common hormonal disorder that leads to many problems like infertility, irregular or no menstruation, emotional distress, acne issues, weight gain, diabetes, heart disease, anxiety, depression and hair loss.
With so much information available on the internet, one gets confused about what one should and should not eat. “One of my mantras is to think about what foods you can include in your diet versus what foods you ‘considered’ should be cut out. Fruits have a bad rap. PCO World. Wrong! Fruits may have many health benefits for PCOS,” wrote nutritionist Martha McKittrick in an Instagram post in the backdrop of PCOS Awareness Month, which is celebrated every September.
Experts believe that berries like strawberries, blueberries, raspberries and blackberries are good for PCOS. “They’re full of vitamins, minerals, antioxidants, and fiber,” McKittrick said. She suggests that berries are best in fresh form but can be just as good frozen.
Listing their benefits, he said, “they may help improve three drivers of PCOS—insulin resistance, inflammation, and gut health.”
Although inflammation is a protective response of the body but in the case of PCOS, chronic inflammation can cause problems with ovulation. “Berries are the richest fruits in antioxidants and contain other vitamins, potassium, magnesium, calcium that protect the body from free radicals and fight inflammation,” said the nutritionist.
McKittrick said berries are high in fiber and, thus, may help slow absorption of sugar into the blood. “It reduces the release of insulin after eating which helps to improve insulin sensitivity,” she said.
improves gut health
“With many women PCO There is a lettered gut microbiome (more bad bacteria and less diversity of bacteria). It could also be the driver of PCOS,” she said. He further explained that the amount of soluble fiber in jamun is high. “It feeds the ‘good’ bacteria in the large intestine and improves the bacterial balance in your gut.”
make you feel full
Since jamuns are high in fiber, they can help in making you feel full. “It increases feelings of fullness and satiety and helps manage hunger,” she said. Feeling full can also help with weight loss.
Expert suggested some interesting ways in which you can eat Jamun:
*Dark Chocolate Dipped Strawberries
*Mash and use as jam
*Add to chia seed pudding
*Mixed berries with a handful of nuts
*Top salad with some raspberries
*Blend the berries with yogurt, ice, ground flaxseed and vanilla for a refreshing shake
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