Iron Rich Foods for PCOS
One of the common health issues that is raising concerns in today’s times is PCOS. Genetics, sedentary lifestyles, erratic eating and sleeping times, lack of exercises and junk food etc are the causes, to be blamed.
Prolonged bleeding or very heavy bleeding in PCOS, can cause iron deficiencies which can cause anaemia in such patients. Fatigue, pale skin, weakness, headache, irritability and depression, hair loss, shortness of breath etc are typical symptoms of iron deficiency in such cases. But taking iron supplements in PCOS may not be always advisable.
Dietary modifications to include iron rich foods becomes necessary in such cases. Meats, poultry and seafood are the richest in heme iron sources. Other vegetarian IRON rich foods are:
- Spinach
- Sweet potatoes
- Peas and beans like red kidney beans and soya beans
- Broccoli
- Beetroots and beet greens
- Nuts and seeds
- Millets like ragi and bajra
Some other important things to consider to improve iron levels:
- Reduce intake of tea and coffee which inhibit iron absorption. Keep a gap of atleast 20 to 30min between your breakfast or snack and tea/ coffee.
- Consume vitamin C with each meal – having a vitamin C rich fruit in midmeal or adding lemon to your daal can do the trick!
- Cooking subjis in iron cast vessels
- Do not skip meals.
Making conscious efforts towards in including iron rich foods in meals from an early age and especially in teens can prevent iron deficiency and related complications for teenagers and women especially in PCOS.
