Is Salmon Good for PCOS? (Expert Answer)

Short Answer: Salmon is good for PCOS. Because it has omega-3 fatty acids and animal protein and they can reduce inflammation, improve insulin sensitivity, lower blood pressure, and enhance 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, salmon is a type of fatty fish that is high in protein and omega-3 fatty acids.

People usually eat salmon baked, grilled, or smoked.

Salmon is good for PCOS because it contains omega-3 fatty acids, which can reduce inflammation, improve insulin sensitivity, and lower blood pressure.

Salmon may also help with PCOS-related infertility by improving ovulation and egg quality.

A 3.5-ounce (100-gram) serving of cooked salmon can give you about 2.3 grams of omega-3 fatty acids (more than 100% of your daily needs), 22 grams of protein (44% of your daily needs), and 206 calories.

Omega-3 fatty acids can positively affect PCOS by lowering androgen levels, improving menstrual cycles, and reducing the risk of cardiovascular disease.

Furthermore, salmon is a source of animal protein and animal protein is good for PCOS.

Because, animal protein can help balance blood sugar levels, increase satiety, and preserve muscle mass.

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

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

Also, you shouldn’t eat salmon if you have a fish allergy to prevent an allergic reaction.

Because, salmon can trigger symptoms such as hives, swelling, itching, and breathing difficulties.

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

Always choose wild-caught salmon over farmed salmon.

Because, wild-caught salmon has less contaminants, more omega-3s, and less saturated fat.

You can store fresh salmon 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.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

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

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