Living with Polycystic Ovary Syndrome (PCOS) can be challenging, as hormonal imbalances, weight gain, and metabolic issues are common struggles. Managing these symptoms involves lifestyle changes, including fully balanced diet reforms.
Marisha Burai – Food Innovation Technologist of leading healthy snacking brand – Farmley helps us decipher the potential benefits in managing PCOS with superfoods like chia seeds. Rich in essential nutrients like Omega-3 fatty acids, fibre, and magnesium, zinc, and iron, chia seeds can greatly alleviate the many symptoms that are prevalent among women with PCOS such as hormone fluctuation and weight gain she shares.
Incorporating chia seeds into your diet is simple and versatile. The easiest way of doing so is making a healthy pudding by mixing chia seeds with coconut milk or almond milk and letting it sit overnight for a nutritious breakfast, Marisha shares.
Another simple remedy is to mix a tablespoon of chia seeds with your smoothie at breakfast time to add an extra fibre and protein boost, and because of their unique property of replacing eggs, they are quite good in recipes requiring such an ingredient but which are still vegan or plant-based.
By adding chia seeds to your meals regularly, you can lock in their numerous health benefits while enjoying a variety of tasty recipes, Burai told Financial Express.com.
Here are five reasons why chia seeds should be on your radar if you have PCOS:
- Balances hormones and hence controls menstrual cycles: Irregular menstrual cycles and hormonal fluctuations are some common signs in women suffering from PCOS. Chia seeds are highly rich in Omega-3 fatty acids that help in balancing hormones. Regular intake of these tiny seeds can also help stabilise menstrual flow and hormonal health.
- Promotes weight loss efforts: Weight gain is often associated with PCOS, and losing weight can feel like an uphill battle. Chia seeds are excellent sources of fibre and help you feel full for a longer period and prevent overeating. They expand in your stomach once soaked and create a feeling of fullness. In addition, such fibre content supports your weight management and healthier metabolism or otherwise, necessary factors for managing PCOS.
- Helps regulate blood sugar levels: Many women with PCOS also struggle with insulin resistance, which can lead to high blood sugar levels. Therefore, consumption of chia seeds will slow the absorption of sugar thereby avoiding sugar spikes and crashes in blood sugar levels. It is not only beneficial for improving the sensitivity of insulin but also reduces the risk of acquiring type 2 diabetes which is quite common in women with PCOS.
- Reduces inflammation: Another common issue among female patients with PCOS is inflammation, which worsens the symptoms of PCOS. Omega-3 fatty acids, which are anti-inflammatory in nature, may help decrease chronic inflammation that abates many aches and side effects associated with PCOS.
- Boosts fertility: PCOS can affect fertility, but chia seeds can definitely help in that. They contain important minerals like magnesium, zinc, and iron, which play a role in the enhancement and maintenance of reproductive health. Chia seeds can increase fertility by controlling the testosterone level in the system and trying to make the eggs inside the ovaries better in quality.
Chia seeds are a powerhouse of nutrients that offer numerous benefits for women with PCOS, Burai explained.
However, to use it effectively, moderate amounts are the key to consumption, starting with a minimal dose and then determining the right amount for you and your reproductive health, she added.