In the hustle of everyday life, it is easy to forget that the purpose of the food that we eat is for nutrition and health. Many foods are not only tasty but play a key role in maintaining and promoting health. The list below gives my choices for foods that are not only healthy, but may go a long way in helping a woman with PCOS minimize many of the complications associated with the disease, like diabetes and cardiac disease.
Almonds
Filled with heart healthy fats, moderate consumption can actually reduce
cholesterol. Almonds are also rich in
magnesium,
potassium and
vitamin E. Be careful, however, as they do have a lot of fat and calories. Try to stick with one serving size, about 1/4 of a cup, and make sure to eat only whole, unblanched almonds.
Beans
Especially high in
fiber and
protein, this class of foods also contains many vitamins and minerals, including
iron and magnesium. They make an excellent substitution for meat in many dishes, such as tacos and salads.
Berries
Blueberries in particularly are an excellent source of antioxidants,
fiber and
vitamin C. They also promote healthy aging. Cranberries can help promote urinary health, by acidifying the urine to prevent urinary tract infections.
Garlic
Garlic is rich in vitamins C and
B6. It also has antibacterial properties, which can be helpful during cold and flu season. Finally, research has shown that garlic can have a preventative effect for both
heart disease and diabetes.
Green Leafy Vegetables
Green leafy vegetables are high in antioxidants, which may help prevent some forms of cancer. They are also high in
vitamin A,
calcium,
folate,
iron, magnesium,
riboflavin and vitamins B-6 and C.
Olive Oil
Olive oil is a great source of antioxidants and is a monounsaturated fat, which may help reduce the risk of cardiac disease. Use olive oil in place of salad dressings, or use it to stir fry vegetables.Salmon
Salmon is high in omega-3 fatty acids, a healthy form of fat which can help prevent heart attacks and reduce the risk of cardiac disease. Salmon is also high in protein and low in fat and cholesterol.Soy
Especially good for women, soy can aid in lowering cholesterol and is found in many meat alternatives. Try having a fruit smoothie made with soy milk or a veggie burger made with soy as an alternative to a hamburger.Tomato Sauce
Tomatoes are especially rich in lycopene, a powerful antioxidant. While whole tomatoes are great for you, tomato sauces and canned tomatoes have even more concentrated and active lycopene.Whole Grains
Whole grains are an excellent source of protein, fiber and many vitamins and minerals. They also contain antioxidants which may help prevent heart disease and
obesity. Products that are 7-grain, 12-grain or multi-grain do not have the same benefit as whole grain. Look for whole grain variations of rice and breads.
