7 Best Omega-3 Rich Foods for PCOS (And One You're Missing)

Understanding Omega-3s and PCOS

Omega-3 fatty acids are essential nutrients that help reduce inflammation and support hormone balance in PCOS. Their role in managing symptoms makes them a crucial part of your PCOS nutrition strategy.

1. Wild-Caught Salmon

Benefits for PCOS:

- High in EPA and DHA
- Supports hormone production
- Contains vitamin D
- Anti-inflammatory properties

2. Sardines

Key advantages:

- Budget-friendly option
- Rich in calcium
- Sustainable choice
- Easy to store

3. Flaxseeds

Why they matter:

- Plant-based omega-3s
- High in lignans
- Fiber-rich
- Support gut health

4. Chia Seeds

Benefits include:

- Blood sugar balance
- High fiber content
- Protein source
- Easy to incorporate

5. Walnuts

Notable features:

- Brain health support
- Convenient snack option
- Rich in antioxidants
- Helps with satiety

6. Mackerel

Why choose it:

- High omega-3 content
- Affordable option
- Rich in protein
- Contains selenium

7. Hemp Seeds

Key benefits:

- Complete protein
- Anti-inflammatory
- Hormone support
- Easy to digest

The Missing One: Cod Liver Oil

Often overlooked benefits:

- Concentrated omega-3s
- Natural vitamin A and D
- Supports immune function
- Historical healing food

Practical Ways to Include These Foods

Daily incorporation ideas:

- Add seeds to smoothies
- Include fish twice weekly
- Snack on walnuts
- Use seed oils in dressings

Storage Tips

To maintain freshness:

- Keep seeds refrigerated
- Store oils in dark bottles
- Freeze fish portions
- Check expiration dates

Combining for Maximum Benefits

Strategic pairings:

- Seeds with fruit
- Fish with leafy greens
- Nuts with berries
- Oils with vegetables

Extra Tip: Omega-3 Timing

Take omega-3 rich foods with meals containing healthy fats to maximize absorption. Consider having your main omega-3 serving at dinner to support overnight repair and hormone production.

How This Article Was Made

Research for this article included reviewing nutritional databases, clinical studies on omega-3 fatty acids and PCOS, and current dietary guidelines. Information was cross-referenced with research from major medical institutions and peer-reviewed journals focusing on women's health and endocrine disorders.

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