Fruits as Diet for PCOS
Fresh fruits are one of the best option for a low carbohydrate diet. Yes! The one usually recommended for women with poly cystic ovaries as diet for PCOS. They also boost up the immune system by providing the essential vitamins & minerals. Being high in dietary fiber, they are best suited for women with PCOS and give an early feeling of satiety. Most of the fruits also contain high amount of moisture along with vitamins, contributing to a clear and supple skin.
Below, I have listed out the best fruits for PCOS:
Yellow-orange color fruits for PCOS:
Yellow-orange color fruits that may be safely consumed by women with PCOS are papaya, orange, lemon, pineapple and muskmelon. They contain beta carotene and zeaxanthin. They are rich sources of vitamin C and potassium. In women with PCOS, they can help improve the lipid profile, help lose weight by providing high fiber and also fight against free radicals in the body. Warm water mixed with lemon juice consumed early morning with a tsp of honey may accelerate weight loss. Rest of the fruits may be consumed as whole.
Papaya also helps improve the regularity of menstrual cycle. It is usually recommended by doctors for healthy hair and skin. All these qualities of papaya make it one of the best fruits for PCOS.
Pectin present in orange is good for treating the symptoms of PCOS.
Red color fruits for PCOS:
Red pigmented fruits such as apple, watermelon, cherry, strawberry, cranberry, raspberry, pomegranate and tomato contain lycopene, ellagic acid, quercetin and hesperidin. These essential phytonutrients help improve lipid profile and also lower blood pressure. In general, these fruits are rich source of vitamin A ,C, K, iron, copper, potassium, folic acid, magnesium, manganese. and dietary fiber.
Watermelons are ranked high on glycemic index but due to high moisture content, even a big serving of this fruit won't increase the glycemic load.This fruit can be a great support on a low carbohydrate diet due to it's refreshing taste and high satiety value.
Chromium, which is an important mineral in managing insulin resistance is found in tomatoes.
Cherry is known to fight pre-diabetes, hence it can help manage the symptoms of poly cystic ovaries.
Particular enzymes in strawberry and raspberry are known to be beneficial for diabetes as well as PCOS.
It is always advisable to consume the whole fruit rather than squeezing into a juice.
Green fruits for PCOS:
Green apple, pear, guava, kiwi contain chlorophyll, lutein and zeaxanthin. They are rich in vitamin A,C, calcium,folic acid and fiber. Being high in fiber they help in weight loss and also have cholesterol lowering properties. Among all fruits, guava is the richest source of vitamin C & fiber. It is known to possess blood glucose lowering properties which makes it suitable for women with women with PCOS.
Blue & purple color fruits for PCOS:
Blue-purple pigmented fruits such blackberry and blueberry contain the phytonutrients lutein and resveratrol. Blackberry (aka jamun) carries a huge list of medicinal benefits including lowering blood sugar and cholesterol which is needed in PCOS.
It's better to avoid high glycemic fruits such as banana, mango, apricot, raisins, grapes etc. Off course, some of these are seasonal and can be enjoyed once every week but in a restricted quantity only.
Include a variety of colorful fruits in your daily diet. About 3-4 servings each day can work miracles in your body.
I hope the above tips on polycystic ovarian syndrome diet would help you to recover from the symptoms at the earliest.