Iron-Rich Meals for PCOS: Essential Foods for Your Diet
Date
If you’re dealing with polycystic ovary syndrome (PCOS) and facing heavy menstrual bleeding, increasing your iron intake is crucial. Women with PCOS may encounter irregular or infrequent menstrual cycles, and some might experience heavy bleeding. The hormonal imbalances and irregular ovulation linked to PCOS can result in changes in the uterine lining and abnormal bleeding patterns. In certain cases, this can lead to iron deficiency over time. Meenal Kapoor, a Dietician-Clinical Nutritionist and GOQii Coach, sheds light on how iron levels can be boosted through dietary choices.
Understanding PCOS
Approximately 116 million women globally are affected by PCOS. PCOS is a common hormonal disorder impacting women of reproductive age. It arises due to hormonal imbalances and metabolic issues, leading to various symptoms and health concerns, including:
- Irregular menstrual cycles
- Elevated androgen (male hormones) levels in females (Hyperandrogenism)
- Insulin resistance, where the body’s cells don’t respond effectively to insulin
- Weight gain
- Fertility challenges
Lifestyle changes like adopting a healthy diet, regular exercise, and weight management can help manage PCOS symptoms.
The Connection Between PCOS and Iron
Meenal Kapoor notes, “Prolonged or heavy bleeding in PCOS patients can result in iron-deficiency-related anaemia, leading to symptoms such as fatigue, pale skin, weakness, headache, irritability, depression, and hair loss.”
Blood contains iron, and excessive blood loss during menstruation can deplete iron reserves, increasing the risk of iron-deficiency anaemia.
To combat this, Kapoor emphasizes the need for dietary adjustments to incorporate iron-rich foods.
Ways to Include More Iron in Your Diet
Kapoor highlights that meats, poultry, and seafood are the most abundant sources of heme iron, the type of iron most readily absorbed by the body. Additionally, there are vegetarian sources rich in iron, including:
- Spinach
- Sweet potatoes
- Peas and beans
- Broccoli
- Beetroots and beet greens
- Nuts and seeds
- Millets like ragi and bajra
Kapoor offers tips to enhance your iron intake:
- Include boiled rajma or other beans in mid-meals.
- Opt for a mixture of five seeds during evening snacks.
- Enjoy roasted flaxseeds as mukhwas (digestive after meals).
- Try garden cress (haleem seeds) kheer/ladoo as a sweet treat.
- Consume nuts before your workout.
- Incorporate spinach or greens into your dals/khichdi.
- Add millet flour to your roti dough.
Kapoor also suggests reducing the consumption of tea and coffee, as they can inhibit iron absorption. She concludes by highlighting the importance of including iron-rich foods in meals, especially from a young age, as this can prevent iron deficiency and related complications, particularly in teenagers and women with PCOS.
