Omega 3 Fats for PCOS
There are so many “do’s” and “don’t” when it comes to PCOS. Well I say, you don’t have to be limited by those if you’re trying to manage PCOS.
Instead, try focusing on being informed about what can support you in managing symptoms. If we get caught up in what we can’t have or shouldn’t do, we often spiral.
Today, I am going to emphasize how amazing omega 3 fats are. I hope this inspires you to nourish your body to manage symptoms and let go of the “don’ts!”
Breaking Down Omega 3 Fats
Our brains are important and we can’t get much done in our busy lives without them! Do you often feel like you:
- You forget things easily?
- Lead a life with a foggy and spaced out brain?
- Lose attention quickly?
- Feel depressed?
Beyond the physical symptoms, many women with PCOS also struggle with these emotional and mental imbalances listed above. If you do too, you’re not alone.
DHA or docosahexaenoic acid, is an important polyunsaturated fat (PUFA). As an omega-3 fatty acid it is essential for brain development at all stages of life. In fact, it makes up about 30% of the brain.
Omega 3 fats can support cognition, improve memory and even create new neurons! AKA… by adding in more omega 3 fats you can improve your brain health!
Women with PCOS have been shown to see improvement in symptoms including blood sugar levels, weight, lipid panels, menstrual cycles and even excess hair growth.
Omega 3 Recommendations
Like many nutrients, most Americans fall short. Adults typically only taking in around 11 mg per day of omega 3 fats. This is very low.
The recommended amount for adults of DHA + EPA omega-3 fats combined is a minimum of 250-500 mg daily.
Does this make sense? Can you see how depleted most individuals actually are?
Food Sources of DHA
One of the main sources of omega 3 fats via the diet is fatty fishes which include salmon, herring, sardines, and halibut.
Do you want to know why these fishes are considered a rich source of omega 3? What most people might not know is that the algae that is in fish food is what actually makes fish have such a high amount of DHA.
What happens is that when the fish consume the algae, the EPA and DHA from the algae is absorbed into the tissue of the fish and then humans eat it. Pretty cool right?
Remember the quality of the fish is crucial in receiving the health benefits. Be sure to purchase wild caught and opt for lower mercury fish options.
You can also opt for omega 3 consumption through nuts and seeds like hemp, chia, walnuts and flax.
PCOS Friendly Recipe
Check out this tasty salmon recipe, packed with omega 3 fats that you can make at home. It’s easy and this brain food will keep you feeling sharp, full of energy and boost your mood! Most importantly… you’re receiving nutrients to help manage PCOS long-term!
Want More Support?
If you’re seriously sick of all the do and don’ts that come with PCOS…. there is another way! I support my clients by offering completely individualized care to manage PCOS for good. Forget the diets, fads and restrictions. Schedule your complimentary call here to learn more!
Honey Chipotle Salmon
- 4 wild caught salmon fillets ( 4-5 ounces each skinless)
- Honey Rub:
- 3 tbsp honey
- 2 tbsp olive oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp paprika
- 1 tbsp Italian seasoning
- Sea salt and pepper
- Preheat the oven to 450° F. In a glass baking dish, lightly grease with avocado or coconut oil.
- In medium size bowl combine honey, olive oil, sea salt, garlic and onion powder, paprika and Italian seasoning.
- Place the salmon on a plate and spoon the mixture over fillets, spreading it to coat each piece of salmon evenly. Then place each fillet on baking sheet about an inch apart from each other.
- Bake salmon for about 8-12 minutes or until it flakes with a fork.
- Remove from oven and enjoy