Health Benefits Of Asafoetida ( Hing )

#It helps you to tackle indigestion

Hing has been used since ancient times as a home remedy for indigestion and other stomach problems. Its anti-inflammatory and anti-oxidant properties alleviate upset stomach, intestinal gas, intestinal worms, flatulence and irritable bowel syndrome (IBS).

# It is useful in treatment of numerous women ailments

The presence of anti-inflammatory compounds in hing is responsible for providing quick relief from menstrual cramps, irregular periods and dysmenorrhoea. Apart from this, this herb aids in the treatment and fastens your recovery from candida infection and leucorrhoea (thick white/yellow coloured discharge from the vagina).

# It is used to combat respiratory disorders

Being a potent respiratory stimulant and expectorant, hing helps release phlegm and relieve chest congestion naturally. To get rid of dry cough, whooping cough and bronchitis, consume a mixture of hing,honey and ginger.

# It lowers your blood sugar levels

Do you want to lower your blood sugar levels? Well, start adding hing to every food your cook to reap in its anti-diabetic effects. Hing stimulates the pancreatic cells to secrte more insulin which in turn decreases your blood sugar levels. Apart from this, there are few foods that might help you out to keep your diabetes in control.

# It helps to control high blood pressure

Hing is packed with coumarins, compounds that aid in improving your blood flow and thinning of blood thereby prevent blood clotting. Additionally, this spice lowers your blood cholesterol levels as well as triglycerides in the body, which in turn might increase your risk of hypertension.

# It plays a key role in relieving pain

Did you know that hing can work wonders in fighting pain associated with menstruation, aching tooth, migraine and headache? This spicy herb is actually loaded with powerful antioxidants and pain relieving compounds which alleviate pain. To reap its benefits, mix a pinch of hing powder to a glass of warm water and drink it to relieve headache and migraine. However, for aching tooth make a thick paste of hing with lemon juice and apply this on the affected area.

# It protects against cancer

As hing is known to be a powerful anti-oxidant, this herb when consumed on a regular basis is known to protect the body cells from free radicals. The compounds in turn can increase your risk of cancer. Also, the anti-carcinogenic activity of hing plays a significant role in hindering the growth of malignant cells thereby protecting against cancer.

# It provides relief from various skin ailments

Due to its powerful anti-inflammatory agents, hing is added to many skincare products. It acts as an effective home remedy to deal with skin ailments like corns and calluses and burning sensation of the skin. This spice exerts a cooling effect when applied on the skin along with inhibiting the growth of bacteria responsible for skin ailments.

Nutrition for Adolescents

Out of all the stages of life, the most fascinating is the adolescent age. 

During this phase, a child is going through many changes in his/her body - changes occur in hormones, skin, height, weight, etc. The child observes these changes and makes amendments in his/her eating habits without appropriate guidance.

Peer pressure is very high during adolescence. The need to be in step with the trends and belong to the peer group leads the adolescent to eating non-nutritious foods like pizzas, burgers, coffees, aerated drinks, chocolates and also other roadside junk foods.

Awareness about one's body and its appearance becomes the top priority. It is important for adolescents to realize that they are going through growth spurt and poor nutrition can lead to deficiencies which may cause metabolic disorders in adulthood.

Girls skip meals in their anxiety to be thin. This leads to anemia or low bone density in adulthood. Anorexia nervosa, an eating disorder, is very common among young children. Due to irregular college or school schedules, intake of caffeinated drinks increases and water intake reduces. Poor nutrition can lead to reduced concentration in studies, hair fall, low stamina, depression or poor posture.

Adolescents are also very conscious about the pimples and acne on their skin and face and tend to follow all the possible suggestions from people around them.

Adolescence is the time to inculcate food and exercise habits which ensure good health forever. There are simple methods of taking care of health during this period.

• Eat at least two to three meals of fruits in a day for a glowing complexion and to keep constipation away.
• Coconut water and fresh fruit juice will improve immunity and also provide vital vitamins. 
• A minimum of two glasses of skimmed milk is a good midnight snack when it is exam time or when awake late for projects.
• Egg or chicken sandwich is a better option while meeting up with friends or after exercise or swimming.
• A milkshake is always a better choice as compared to an aerated drink.
• Breakfast is the most important meal, as it ensures minimum brain damage due to an overnight fast. 
• A water intake of three-four litres per day clears all toxins from the body and keeps the skin healthy and glowing.
• A handful of raisins and almonds make a very good in between snack during long hours of studies. 
• Never exercise on an empty stomach - eat some fruit as you can do full justice to your exercise session with some simple carbohydrates.
• Avoid foods that are processed or canned as they contain preservatives which can be carcinogenic in future life.
• Foods that are rich in sugar are responsible for obesity, gasses in the stomach and also cause skin eruptions.
• Fish, chicken, eggs are good sources of protein which help in growth and repair of worn out tissues. 
• Always eat your breakfast and at least one meal with plenty of vegetables that is healthy and nutritious, at home.
• Sit and eat peacefully, because body absorbs nutrition under minimum anxiety and stress from the food we eat.
• Avoid crash diet, mono diets and skipping meals to keep the metabolism high and also help in fat loss.
• Exercise daily for five days a week to ensure good health and a fit body.
• Whenever you happen to eat out in a restaurant, have a fresh pineapple juice along with your meal to prevent indigestion.
• Fried and oily foods and foods with cheese and cream take a long time to digest thus cause indigestion and are a very strong reason for pimples and obesity.
• Walnuts and dried apricots enhance brain function and concentration.
• Eat whenever you are hungry, not because everyone around is eating.

Health benefits of Anjeer ( Figs )

Improves digestion:

Anjeer is rich in dietary fibre. 3 pieces of dried figs contain 5 grams of fibre, which accounts for about 20% of our daily requirement. It’s a natural laxative for preventing constipation and other digestive problems like irritable bowel syndrome (IBS).

Helps in weight loss:

Apart from being rich in fibre, dried figs are low in calories. One piece of dried fig gives you just 47 calories. And, you obtain only 0.2 grams of total fat per dried fig. So, dried figs are an ideal snack for people who want to lose weight.

Prevents hypertension:

When you eat more salt, the level of sodium increases. This disturbs the sodium-potassium balance and in turn results in hypertension. Anjeer is an ideal fruit for to restore this balance. One dried fig gives you 129mg of potassium and just 2mg of sodium. This helps prevent hypertension.

Prevents heart disease:

The high levels of antioxidants in dried figs help to eliminate free radicals that can damage blood vessels and result in heart disease. And, as mentioned earlier, they prevent hypertension, a huge risk factor for development of coronary heart disease (CHD).

Prevents cancer:

 Antioxidant-rich dried figs also help in preventing cellular DNA damage due to free radicals that can make a cell cancerous.

Strengthens your bones:

One dried fig gives you 3% calcium of your daily calcium requirement. Along with other calcium-rich foods, they can help to improve bone density and strength.

Good for diabetes:

The high fibre content in figs makes them good for people with diabetes. However, dried figs are high in sugar content. So you should consult a diabetologist about the quantity of dried figs you can consume.

Cures iron-deficiency anaemia:

 Dried figs are a rich source of iron. One dried fig can give you 2% of your daily iron requirement. Iron is an important mineral that carries haemoglobin throughout your body. So eating anjeer is a natural way to raise your haemoglobin levels indirectly by increasing the levels of iron in your body.

Improves reproductive health:

Figs were considered sacred fruit and were closely associated with fertility and love. Scientifically, figs improve fertility and libido because they are loaded with minerals like zinc, manganese and magnesium which play an important role in boosting reproductive health.

BENEFITS OF MAIZE (CORN)

1. Good For Digestion:

Corn is high in dietary fiber which comprises of both soluble and insoluble fiber. Soluble fiber helps in blocking cholesterol absorption by turning into a gel-like consistency whereas insoluble fiber prevents constipation and intestinal problems by promoting soft and bulky stool that can move easily through the intestines, reducing the chances of Irritable Bowel Syndrome and diarrhea. Thus, it helps prevent digestive problems like constipation and hemorrhoids as well as colon cancer. Though corn contains both types of fiber, it has a higher content of insoluble fiber.

2. Prevents Anemia:

Anemia is caused due to the deficiency of vitamin B12 and folic acid. Corn contains a significant amount of these as well as iron, which is one of the essential minerals required to form new red blood cells. The deficiency of iron can also cause anemia.

3. Lowers LDL Cholesterol:

Cholesterol is produced by the liver and there are generally two types of cholesterol, HDL or good cholesterol and LDL or bad cholesterol. Bad cholesterol increases due to the intake of fatty food, thus weakening your heart and causing cardiovascular diseases. Sweet corn is rich in vitamin C, carotenoids and bioflavonoids that keep your heart healthy by controlling the cholesterol levels and increasing the flow of blood.

4. Improves Vision:

The yellow kernels of corn contain substances called carotenoids that reduce the risk of macular degeneration i.e. impairment of vision at the center of your line of sight. Beta-carotene helps in producing vitamin A, thus supporting better vision.

5. Beneficial During Pregnancy:

Being a rich source of folic acid, corn is particularly beneficial for pregnant women. The deficiency of folic acid in pregnant women can cause the birth of underweight infants and also cause neural tube defects at birth. Thus, pregnant women should include corn in their diet as it benefits the health of both the child and the expecting mother.

6. Prevents Alzheimer’s disease:

Corn is a good source of thymine, which is an integral participant in enzymatic reactions central to energy production as well as brain cell/cognitive function. It is also needed for the synthesis of acetylcholine, a neurotransmitter essential for memory and whose deficiency can cause age-related impairment in mental function (senility) and Alzheimer’s disease.

7. Maintenance Of Healthy Skin:

Yellow corn is a rich source of beta-carotene which forms vitamin A that is vital for the maintenance of a healthy skin. Vitamin C and lycopene are potential antioxidants that prevent the UV generated free radicals from damaging the skin and increase the production of collagen that assists in the maintenance of smooth skin.

8. Prevents Diabetes And Hypertension:

The regular consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and protects against hypertension due to the presence of phenolic phytochemicals in whole corn. The phytochemicals regulate the absorption and release of insulin in the body, thus reducing the chances of spikes and drops for diabetic patients and enabling them to maintain a normal lifestyle.

10 Health Benefits of Brown Rice

1. Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.

2. High in Manganese One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

3. Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.

4. Promotes Weight Loss The fiber content of brown rice keeps bowel function at its peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.

5. Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the build-up of arterial plaque and reduce the risk of heart disease and high cholesterol.

6. Rich in Anti-Oxidants this is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.

7. High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.

8. A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.

9. Perfect Baby Food Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.

10. Candida Yeast Infections Brown rice is the perfect adjunct for Candida yeast infection treatments given that high glycemic and otherwise sugary/starchy foods are prohibited during most Candida treatment protocols. The natural digestibility of brown rice coupled with the high fibre content can help sensitive digestive systems heal from an overgrowth of candida organisms. Finally, brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavour. Brown rice flour can be used for vegetarian pancakes, breads and other baked goods. All in all, brown rice is clearly the healthy choice.

Five foods...

To help you look fabulous at 40-plus

• Eggs: They are rich in vitamin E, which helps your body absorb calcium better, which is vital for strong, youthful teeth and bones.
• Dates: They're a great source of vitamins A, B and C, and help digestive health - so they reduce a bloated stomach.
• Almonds: Packed with wrinkle-fighting vitamin E, snack on a small handful every day (no more than nine or 10 at a time).
• Berries: All colorful berries (from blueberries to strawberries) are full of antioxidants that protect the body against ageing.
• Avocados: Full of anti ageing vitamins C and E, they help keep your skin looking peachy and plumped up.

Five things...that just won't help

• Smoking: Puffing away speeds ageing internally and externally.
• Alcohol: Booze is one of the biggest agers; it dehydrates skin (causing wrinkles), slows your metabolism and causes fat deposits around your waist.
• Sugar: Refined white sugar breaks down the collagen in your skin, which speeds up the appearance of wrinkles.
• Stress: Studies say that stress and anxiety speed up cell ageing. Lesser stressed women always look much younger.
• Fizzy drinks: Preservatives in some fizzy drinks can leach calcium from your bones making them prematurely age.

10 foods you should add into your diet that can help improve your mind

Leafy greens. Kale, spinach, collard and mustard greens. These foods are high in folate and B9, which improve cognition and reduce depression.

Cruciferous vegetables. Broccoli, cauliflower, bok choy, brussels sprouts and kale contain folate and have cartenoids that lower homo-cysteine (an amino acid linked with cognitive impairment).

Beans and legumes. These foods contain more folate, iron, magensium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function).

Whole grains. Good bets include quinoa, kammut and gluten-free oats (not bread and cereal).

Berries and cherries. These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E.

Pumpkin, squash, asparagus, tomatoes, carrots and beets. These vegetables, if not overcooked, contain vitamin A, folate and iron that help with cognition.

Omega 3s. People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds, olive oil (not safflower) or by taking a good quality omega 3 supplement.

Almonds, cashews, walnuts, hazelnuts, peanuts and pecans. All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.

Sunflower seeds and pumpkin seeds. These seeds contain zinc, choline and vitamin E.

Cinnamon, sage, turmeric and cumin. Theses spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues. In addition to eating the foods listed above, you’ll want to decrease the risk of illnesses that can make your brain age such as obesity, heart disease, diabetes and hypertension.

Other things to avoid are the toxins in your food, water, soil and environment, unnecessary stress, caffeine, sugar, drugs, alcohol and sugar.

Encourage healthy decisions, conscientiousness, positive peer groups, a clean environment, exercise, maintaining a healthy weight, 8 hours of sleep, stress management and gratitude.

These Foods Save Your Heart

The World Health Organization defines overweight and obesity as abnormal or excessive fat accumulation that may impair health. The most common health consequence of being overweight or obese is cardiovascular disease - mainly heart disease and stroke. The more overweight a person is the more likely he/she is to develop heart disease. Increased weight is a determinant of higher levels of triglycerides, elevated LDL (commonly known as bad cholesterol) and low HDL (commonly known as good cholesterol). The good news, however, is that even a slight reduction in weight (5- 10 per cent) can reduce a person's risk of heart disease. Healthier food choices and increased physical activity are the easiest ways to reduce weight and the risk of heart disease.

Dos

Fruits and Vegetables - They are a great source of fibre, that helps increase satiety and reduce cholesterol levels. Choose brightly coloured fruits and vegetables like carrots, tomatoes, spinach, bell peppers, berries, oranges, papaya, etc. as they are rich in antioxidants.

Whole Grains - Include whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.

Legumes - Sprouts, kidney beans, chickpeas, etc. are a great source of soluble fibre, which helps reduce cholesterol.

Nuts and Seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds are great source of omega-3 fatty acids, which can help decrease bad cholesterol and increase good cholesterol.

Flax Seeds - A great source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal can help improve cholesterol profile.

Low Fat Dairy Products - Low fat milk, yoghurt, homemade paneer are excellent sources of calcium and also help in reducing body fat.

Fatty Fish - Especially Salmon and tuna, contain omega-3 fatty acids that help increase good cholesterol.

Soya and Soya Products - Soya contains isoflavones, which help prevent clogging of arteries and improve cholesterol profile.

Tea - Green tea especially helps lower total cholesterol and increase good cholesterol.

Physical Activity - Include a minimum of 30 to 45 minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to increase energy expenditure and therefore help in weight reduction.

Don'ts

Refined Cereals - Maida, white breads, pasta should be cut out from one's diet completely and replaced with whole grain or multigrain varieties.

Saturated Fatty Acids - Avoid intake of full cream dairy products like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of bad cholesterol.

Processed and Packaged Foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, in addition to higher content of sodium.

Fatty Meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.

Fried and Deep Fried Foods - Avoid junk foods like pizzas, burgers, fries and other deep-fried snacks. Deep fried foods contain trans-fats, which increases one's risk of atherosclerosis clogging of arteries.

Smoking - Smoking is a major cause of atherosclerosis - a buildup of fatty substances in the arteries, which could lead to angina pectoris or heart attacks.

In a nutshell, reducing intake of calories, especially calories from fats, regular physical activity together with the inclusion of heart healthy foods can help to reduce weight and eventually the risk of developing heart disease.

Health Benefits of Barley

BARLEY CONTROLS BLOOD SUGAR BETTER

Dutch researchers used a crossover study with 10 healthy men to compare the effects of cooked barley kernels and refined wheat bread on blood sugar control. The men ate one or the other of these grains at dinner, then were given a high glycemic index breakfast (50g of glucose) the next morning for breakfast. When they had eaten the barley dinner, the men had 30% better insulin sensitivity the next morning after breakfast.

BARLEY LOWERS GLUCOSE LEVELS

White rice, the staple food in Japan, is a high glycemic index food. Researchers at the University of Tokushima found that glucose levels were lower after meals when subjects switched from rice to barley.

BARLEY BETA-GLUCAN LOWERS GLYCEMIC INDEX

Scientists at the Functional Food Centre at Oxfod Brookes University in England fed 8 healthy human subjects chapatis (unleavened Indian flatbreads) made with either 0g, 2g, 4g, 6g or 8g of barley beta-glucan fiber. They found that all amounts of barley beta-glucan lowered the glycemic index of the breads, with 4g or more making a significant difference.

INSULIN RESPONSE BETTER WITH BARLEY BETA-GLUCAN

In a crossover study involving 17 obese women at increased risk for insulin resistance, USDA scientists studied the effects of 5 different breakfast cereal test meals on subjects’ insulin response. They found that consumption of 10g of barley beta-glucan significantly reduced insulin response.

BARLEY BEATS OATS IN GLUCOSE RESPONSE STUDY

USDA researchers fed barley flakes, barley flour, rolled oats, oat flour, and glucose to 10 overweight middle-aged women, then studied their bodies’ responses. They found that peak glucose and insulin levels after barley were significantly lower than those after glucose or oats. Particle size

BARLEY REDUCES BLOOD PRESSURE

For five weeks, adults with mildly high cholesterol were fed diets supplemented with one of three whole grain choices: whole wheat/brown rice, barley, or whole wheat/brown rice/barley. All three whole grain combinations reduced blood pressure, leading USDA researchers to conclude that "in a healthful diet, increasing whole grain foods, whether high in soluble or insoluble fiber, can reduce blood pressure and may help to control weight."

BARLEY LOWERS SERUM LIPIDS

University of Connecticut researchers reviewed 8 studies evaluating the lipid-reducing effects of barley. They found that eating barley significantly lowered total cholesterol, LDL (“bad”) cholesterol, and triglycerides, but did not appear to significantly alter HDL (“good”) cholesterol.

CHOLESTEROL AND VISCERAL FAT DECREASE WITH BARLEY

A randomized double-blind study in Japan followed 44 men with high cholesterol for twelve weeks, as the men ate either a standard white-rice diet or one with a mixture of rice and high-beta-glucan pearl barley. Barley intake significantly reduced serum cholesterol and visceral fat, both accepted markers of cardiovascular risk.

BARLEY SIGNIFICANTLY IMPROVES LIPIDS

25 adults with mildly high cholesterol were fed whole grain foods containing 0g, 3g or 6g of barley beta-glucan per day for five weeks, with blood samples taken twice weekly. Total cholesterol and LDL (“bad”) cholesterol significantly decreased with the addition of barley to the diet.

BARLEY PASTA LOWERS CHOLESTEROL

University of California researchers fed two test meals to 11 healthy men, both containing beta-glucan. One meal was a high-fiber (15.7g) barley pasta and the other was  lower-fiber (5.0g) wheat pasta. The barley pasta blunted insulin response, and four hours after the meal, barley-eaters had significantly lower cholesterol concentration than wheat-eaters.

BARLEY’S SLOW DIGESTION MAY HELP WEIGHT CONTROL

Barley varieties such as Prowashonupana that are especially high in beta-glucan fiber may digest more slowly than standard barley varieties. Researchers at USDA and the Texas Children’s Hospital compared the two and concluded that Prowashonupana may indeed be especially appropriate for obese and diabetic patients.

GREATER SATIETY, FEWER CALORIES EATEN WITH BARLEY

In a pilot study not yet published, six healthy subjects ate a 420-calorie breakfast bar after an overnight fast, then at lunch were offered an all-you-can-eat buffet. When subjects ate a Prowashonupana barley bar at breakfast they subsequently ate 100 calories less at lunch than when they ate a traditional granola bar for breakfast.

BENEFITS OF DARK CHOCOLATES

•        HIGH IN POTASSIUM , COPPER , MAGNESIUM AND  IRON.

•        MAY REDUCE RISK FOR STROKE

•        HIGH IN ANTIOXIDANTS

•        CONTROLS BLOOD SUGAR

•        LOWERS BLOOD PRESSURE

•        LOWERS CHOLESTEROL

•        EASES PAIN AND STRESS

•        IMPROVES MOOD

•        INCREASES BLOOD FLOW TO THE BRAIN

•        SLOWS AGING

Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a condition that prevents the ovaries from working properly. Symptoms include irregular periods, reduced fertility, acne and weight problems.

Symptoms of polycystic ovary syndrome

Women will commonly begin to notice symptoms of polycystic ovary syndrome between their late teens and early 20s. Not all the PCOS symptoms will occur in all sufferers; for example some women may experience extremely irregular periods, whereas others may have normal cycles but find excess body hair.

Some sufferers will experience mild symptoms, while others may suffer more than one, these can include:

Absent or irregular periods.

Acne, usually on the face.

Thinning hair.

Excess body hair on the face, forearms, lower legs, around the nipples and lower abdomen - this is known as hirsutism.

Miscarriage - women suffering PCOS usually have a raised level of the luteinising hormone. Sufferers with high levels of this stand a 65 per cent increased risk of pregnancy resulting in miscarriage.

Weight gain - this is common in women with the condition. Cells are resistant to the insulin controlling sugar levels, this means the sugar isn’t used properly and is stored as fat instead.

Long-term risks----

Women with PCOS are at an increased risk of developing:

type 2 diabetes

sleep apnoea

high blood pressure

high cholesterol

mood swings

depression.

A PCOS diet

It is thought that a nutritious diet will also help to reduce the risk of developing symptoms of polycystic ovary syndrome, including weight management and helping to regulate insulin levels.

Finding the right diet to tackle the symptoms of PCOS is a complex process and highly individual. Contacting a suitably qualified nutrition professional will help you understand and manage the dietary and lifestyle changes. 

Following a low GI (glycaemic index) diet

The glycaemic index is a way to monitor how quickly the blood glucose rises after eating carbohydrates. Foods with a low GI can cause your blood levels to rise slowly. It is thought that these are helpful in reducing the symptoms of polycystic ovary syndrome.

Low GI foods can improve and help balance insulin levels; women with PCOS are often resistant to the effects of insulin, therefore have more insulin in their blood. This rise in insulin levels means the levels of testosterone are also increased. The increase in both insulin and testosterone upsets the natural hormone balance in the body, often causing symptoms to flare up. 

Women with the condition may find replacing high GI foods effective, even if they do not need to lose weight. It has also been found that when combined with weight-loss, a low GI diet can help regulate the menstrual cycle.

As well as the potential to help ease some of the symptoms worsened by being overweight, a nutritious diet will also help to reduce a woman’s risk of developing diabetes, heart disease and improve overall health and well-being.

Below are some of the foods to include in a PCOS diet:

Fruit - Fruit is rich in fibre and is a good source of essential vitamins and minerals. Whilst many women are reluctant to add fruits into their PCOS diet due to the sugar content, when eaten in the correct portions and as a whole fruit as opposed to dried or juiced, it can be an extremely healthy alternative to unhealthy snacks. Fruit is vital in providing the body with the nutrients needed to combat the symptoms of PCOS.

Fruits with a low GI include cherries, plums, apricots, prunes and grapes.

If concerned about the rise in blood sugar and insulin levels caused by fruit, enjoy a handful of seeds or nuts as a side snack - the protein in the seeds can help regulate the rising glucose levels. Aim for two to three portions of fruit per day and increase your vegetable intake for fibre, minerals and antioxidants.

Chromium is an important mineral involved in regulating blood sugar and insulin levels. This can sometimes be low in a highly refined diet; opting for more complex carbohydrates, such as whole grains, broccoli and nuts can help to provide this.

Healthy fats - Unsaturated fats are essential in managing the symptoms of polycystic ovary syndrome. Essential fatty acids (EFAs) are vital in a PCOS diet as they help maintain the cell wall, which absorbs the nutrients we need. EFAs also help to rebalance hormones, manage weight and can help fertility. ‘Healthy’ fats can include oily fish (salmon or mackerel), avocado and olive oil.

However, care should be taken - simply switch the fats you are already having to unsaturated fats, rather than adding extra into your diet in order to avoid weight gain.

Magnesium rich foods are also important to include. This is because a deficiency in magnesium has recently been linked with an increased risk of insulin resistance. Dark, leafy greens, nuts and seeds can help provide you with the mineral.

Organic meat - It is important to eat good quality, lean meat if you suffer with PCOS. Grass-fed meat often contains fewer hormones and the livestock are less likely to have been fed genetically modified foods. The GM foods fed to standard livestock will often contain pesticides, if consumed, it can be more difficult to manage hormone levels and treat symptoms of PCOS.

In addition to organic meat, organic dairy products, best in the form of live, natural yoghurt, (rather than cheese or milk) are advised as it contains bacteria beneficial in a diet for PCOS.

Pregnancy - If you are trying to get pregnant, it is particularly important to consider whether you are getting the right amount of nutrients in your PCOS diet. For support and advice on following a healthy PCOS diet, consult a suitably qualified nutrition professional.

It has been found that the sex hormone binding globulin (SHBG) is usually low in women with PCOS. Lignans, found in flax and sesame seeds, chickpeas and carrots are reported to increase this.