PCOS FRIENDLY FOODS

PCOS FRIENDLY FOODS

This article is about foods that help you reduce inflammation. As chronic inflammation can lead to various diseases and weight gain. Let's look at some of the anti-inflammatory foods:

Berries: Packed with antioxidants minerals, vitamins and fibre. Anthocyanins in berries have anti-inflammatory effects on our body. They help to reduce the risk of heart disease and also boost our immunity.

Fatty Fish: A great source of omega 3 fatty acids DHA and EPA along with being a good source of protein. The best sources of omega 3 rich fishes are salmon, sardines, herring, mackerel, etc. The DHA and EPA help to reduce inflammation that is a risk factor for diabetes, metabolic syndromes, heart diseases.

Broccoli: Cruciferous vegetables have anti-inflammatory effects because of the antioxidant content in them. Broccoli consists of sulforaphane that is an antioxidant that helps to reduce inflammation.

Avocado: It consists of magnesium, potassium, fibre and healthy fats along with tocopherols and carotenoids. All these compounds help to reduce inflammation.

Green Tea: The epigallocatechin-3-gallate (EGCG) in green tea helps to inhibit inflammation and also helps to protect our cells from any damage.

Peppers: A high vitamin C content along with antioxidants that provides us with a good anti-inflammatory effect. Bell peppers are rich in quercetin which is an antioxidant that helps to reduce oxidative damage.

Mushrooms: It consists of selenium, copper and all the B Vitamins along with phenols and antioxidants that have anti-inflammatory effects. However, to reap the most of its benefits eat them lightly cooked or raw as too much cooking lowers their anti-inflammatory properties.

Grapes: It consists of anthocyanin and resveratrol which help to reduce inflammation.

Turmeric: It has a good curcumin content with great anti-inflammatory properties. If a person consumes 1g of curcumin along with piperine (found in black pepper) it helps to decrease inflammation to a good extent. Piperine helps to boost curcumin absorption in the body.

Extra Virgin Olive Oil: It is one of the best and healthiest fats. Oleocanthal is an antioxidant that is found in olive oil that has anti-inflammatory properties.

Dark Chocolate & Cocoa: The flavonoid compounds (antioxidants) in them help to reduce inflammation.

In conclusion, antioxidant-rich foods help to fight and reduce inflammation and should be included in your daily diet as even low levels of inflammation can lead to a lot of diseases. So include these foods in your diet that help you reduce the risk of any illness.

References:

Khan, N., Khymenets, O., Urpí-Sardà, M., Tulipani, S., Garcia-Aloy, M., Monagas, M., Mora-Cubillos, X., Llorach, R., & Andres-Lacueva, C. (2014). Cocoa polyphenols and inflammatory markers of cardiovascular disease. Nutrients, 6(2), 844–880. https://doi.org/10.3390/nu6020844

Calder, P. C., Ahluwalia, N., Brouns, F., Buetler, T., Clement, K., Cunningham, K., Esposito, K., Jönsson, L. S., Kolb, H., Lansink, M., Marcos, A., Margioris, A., Matusheski, N., Nordmann, H., O'Brien, J., Pugliese, G., Rizkalla, S., Schalkwijk, C., Tuomilehto, J., Wärnberg, J., … Winklhofer-Roob, B. M. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. The British journal of nutrition, 106 Suppl 3, S5–S78. https://doi.org/10.1017/S0007114511005460

Weylandt, K. H., Chiu, C. Y., Gomolka, B., Waechter, S. F., & Wiedenmann, B. (2012). Omega-3 fatty acids and their lipid mediators: towards an understanding of resolvin and protectin formation. Prostaglandins & other lipid mediators, 97(3-4), 73–82. https://doi.org/10.1016/j.prostaglandins.2012.01.005

Spritzler, F. (2019, December 20). The 13 Most Anti-Inflammatory Foods You Can Eat. Healthline. https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section2



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