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If you have PCOS (Polycystic Ovary Syndrome), you may already know that inflammation plays a major role in the condition. But did you know that a common ingredient in your diet could be making things worse?
A recent study has shown that linoleic acid, an Omega-6 fatty acid found in many vegetable and seed oils, may actually be contributing to ovarian inflammation. This can exacerbate PCOS symptoms.
So, what exactly is Omega-6?
Omega-6 fatty acids are a type of polyunsaturated fat that your body needs for brain function and normal growth. However, the key is balance. While some Omega-6 is essential, too much can lead to inflammation, especially if your diet is low in Omega-3 fatty acids (which we’ll discuss shortly). The study found that excess linoleic acid binds to oestrogen receptors in the ovaries, leading to oxidative stress (damage from free radicals) and even causing cell death in ovarian cells. This can make the inflammation many women with PCOS already experience worse.
Where can Omega-6 be found?
Omega-6 is primarily found in:
Vegetable oils (sunflower, corn, soybean, safflower)
Seed oils (grapeseed, rapeseed)
Processed foods like crisps, crackers, and margarine
Mayonnaise and salad dressings
Some meats, especially if they’re grain-fed
Cutting these oils out entirely may seem overwhelming, but simple swaps can make a big difference in managing PCOS symptoms.
Food swaps to reduce Omega-6:
Swap vegetable oils for healthier fats like extra virgin olive oil, avocado oil, or coconut oil.
Instead of margarine or processed spreads, try grass-fed butter or ghee.
Choose whole, unprocessed foods as much as possible—this helps to reduce your intake of hidden Omega-6 in processed snacks and ready meals.
Why Omega-3 is important for PCOS:
Omega-3 fatty acids help balance the pro-inflammatory effects of Omega-6. They are anti-inflammatory and can reduce the impact of PCOS on your body, making them vital for women managing PCOS. Omega-3 can also improve insulin sensitivity, which is beneficial since many women with PCOS struggle with insulin resistance.
Where can you find Omega-3?
Oily fish like salmon, mackerel, and sardines
Chia seeds, flaxseeds, and hemp seeds
Walnuts
Eggs from hens fed a high Omega-3 diet
Simple tips for boosting Omega-3:
Add a tablespoon of flaxseeds or chia seeds to your morning smoothie.
Include oily fish like salmon in your meals a couple of times a week.
Snack on walnuts or sprinkle them on your salads.
While it’s best to get Omega-3 from whole foods, supplementing can be a helpful way to ensure you’re meeting your needs, especially if you’re not eating oily fish regularly. High-quality Omega-3 supplements can provide support for inflammation and overall health. If you're looking for a trusted source of Omega-3, I personally take and recommend Protein Works High Strength Omega 3 which you can get vie the link below:
By reducing Omega-6 and increasing Omega-3 in your diet, you can help manage the inflammation and other symptoms of PCOS. Small changes in your cooking oils and food choices can make a significant difference in how you feel.
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