Best Vegetables for PCOS
Vegetables are a versatile kind of edible part of a tree or plant. Versatile because most of them can be consumed either raw or in a cooked form. It may be consumed as a salad or even as a curry to accompany with bread or rice. Vegetables can be cooked as a spicy or a sweet preparation. Not only this, coming to the nutrition part, vegetables are an excellent source of fiber and other vitamins and minerals. Green leafy vegetables fulfill the need iron, folic acid, calcium and potassium. Controlled consumption of vegetables can be one of the best natural treatment for PCOS and the ease of adopting this practice also makes it one of the best home remedies for polycystic ovarian syndrome.
Diet for PCOS may contain various control measures, eating healthy food and avoiding junk food, but consumption of vegetables would surely help you to keep the symptoms under a check. Below mentioned are some of the best vegetables for women with PCOS:
Green leafy vegetables for PCOS:
Best green leafy vegetables for PCOS include spinach, fenugreek, celery, lettuce, coriander, mint, cauliflower greens and cabbage. They are a powerful punch of essential micro-nutrients such as iron, folic acid, potassium, magnesium, calcium, copper, zinc, vitamin A, B, C and K. All of them are high in moisture and provide roughage (fiber) to the diet, hence give an early satiety. Most of them provide about 15-25 calories per 100 g. This is the reason, vegetables are an important part of any weight loss program. Being a low calorie vegetables, they may be incorporated daily in your diet as a soup or chopped into the salad or sandwiched.
Fenugreek leaves have an exceptional quality of lowering blood glucose and cholesterol. Also it is a good conditioner for hair. It helps stop hair fall and promotes regrowth of hair in women with PCOS.
Mint and coriander leaves can be used for garnishing purpose. Mint leaves juice is used to cure most of the gastro-intestinal infections and indigestion.They help in purification of skin and reducing acne. This is another added benefit for women with poly-cystic ovaries.
In general, all green leafy vegetables possess ample of good qualities that may help you in reducing symptoms of poly cystic ovaries.
Other vegetables for PCOS:
This is another important group of low calorie vegetables that may prove to be beneficial in poly cystic ovaries. They include cucumber, bitter-gourd, bottle-gourd, broccoli, cauliflower, mushroom, pumpkin, Capsicum (aka bell pepper), Eggplant (aka brinjal or purple pear), Okra (aka ladyfinger or gumbo), Corn etc. All these vegetables are extremely low in calories and provide all the essential micro-nutrients including potassium, calcium, magnesium, selenium, vitamin A, B ,C, E and K. All of them are rich in fiber and help in weight loss.
Bitter- gourd is an important vegetable in PCOS due to its glucose lowering properties.
Cucumbers and bottle gourd, being high in moisture contribute to a flawless skin. This may be beneficial in reducing acne. Apart from consuming cucumbers, many women also apply cucumber juice or mask for a glowing skin.
Pumpkin is another multi-talented vegetable. It helps in weight management, regulation of blood pressure, insulin levels and also lowers cholesterol. Pumpkin seeds are known to be rich in omega-3 fatty acids which are beneficial in PCOS.
Capsicum , eggplant and broccoli also help in lowering blood sugar, cholesterol and manage hypertension.
The high fiber content of corn can help you in weight loss and also help improve your lipid profile. Being slightly high in glycemic index, corn should be consumed in a restricted quantity only.
Roots & Tubers for PCOS-
Roots & tubers are usually high glycemic index group of vegetables and should be preferred in less amount only. A few pieces of radish, beetroot and carrot can be added to your salads. They are rich sources of vitamin A & C, folic acid, iron, potassium copper and magnesium.
They provide many protective functions in the body. Carrot also contributes to a healthy skin. Include these vegetables only in your salad, avoid recipes such as carrot or beetroot soup or juice, carrot cake etc. as you may consume a large quantity unknowingly.
Vegetables to be avoided in PCOS:
Vegetables with a high glycemic index such as Potato, Sweet potato & Yam should be avoided in PCOS .
Vegetables make your meals much more appealing and appetizing. Include a variety of vegetables to your diet, they will add colors and freshness not only on your plate but also your life!