Is Tuna Good for PCOS? (Expert Answer)

Short Answer: Tuna is good for PCOS. Because it has omega-3 fatty acids, vitamin D, and selenium and they can reduce inflammation, improve insulin sensitivity, and support fertility.

Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries and hormones.

In PCOS, your body produces too much androgen, a male hormone, and does not ovulate regularly.

This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, weight gain, and insulin resistance.

One of the key factors in managing PCOS is diet.

What you consume can affect your blood sugar levels, which can impact your PCOS symptoms and overall health.

To effectively manage PCOS, you should consume omega-3 fatty acids rich foods like salmon, walnuts, and flaxseeds and avoid refined carbohydrates rich foods like white bread, pasta, and sugary drinks.

Now, tuna is a type of fish that is high in protein and low in fat.

People usually eat tuna fresh or canned, either plain or mixed with other ingredients.

Tuna is good for PCOS because it contains omega-3 fatty acids, vitamin D, and selenium.

Omega-3 fatty acids can help reduce inflammation, improve insulin sensitivity, and regulate hormones.

Vitamin D can support bone health, immune function, and mood.

Selenium can protect against oxidative stress, enhance thyroid function, and support fertility.

One can (165 g) of light tuna, canned in water, can give you 42 g of protein (84% of your daily needs), 1.4 g of fat (2% of your daily needs), and 0 g of carbohydrates (0% of your daily needs).

It also provides 133 mcg of selenium (242% of your daily needs), 4.93 mcg of vitamin B12 (206% of your daily needs), and 0.577 mg of vitamin B6 (34% of your daily needs).

Omega-3 fatty acids can positively affect PCOS by lowering triglycerides, blood pressure, and inflammation.

Vitamin D can positively affect PCOS by improving ovulation, mood, and insulin resistance.

Selenium can positively affect PCOS by boosting antioxidant defenses, thyroid function, and fertility.

Furthermore, tuna is a lean protein and lean protein is good for PCOS.

Because, it can help you feel full, maintain muscle mass, and balance blood sugar levels.

You can eat up to two servings of tuna per week safely.

More than that can cause mercury exposure, which can harm your nervous system and kidneys.

Also, you shouldn’t eat tuna if you are pregnant or breastfeeding to prevent mercury exposure to your baby.

Because, mercury can affect the development of the brain and nervous system of the fetus and infant.

You can buy fresh tuna in your local market or can order it from online.

Always choose tuna that is firm, moist, and has a fresh ocean smell.

Because, these are signs of good quality and freshness.

You can store fresh tuna in the refrigerator for up to two days or in the freezer for up to three months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing PCOS effectively.

I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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