PCOS, fertility and bone health: Gastro doctor, Dr Pal highlights 5 kinds of food women should not ignore

Women’s nutritional needs evolve through menstruation, fertility, pregnancy, perimenopause and menopause, making a balanced diet important at every stage of life. Gastro doctor Dr Pal has highlighted five food groups women should consider including regularly to address common nutritional gaps. From iron-rich leafy greens and omega-3-rich fish to calcium sources, legumes, nuts and seeds, his recommendations focus on supporting different aspects of health. He also explains why nutrients such as iron, calcium and magnesium deserve attention as women’s bodies change with age.

Green leafy vegetables for iron

Green leafy vegetables, including spinach, are among the food groups Dr Pal recommends women include in their diets. Spinach contains iron, a nutrient that deserves particular attention because women lose iron during menstruation.

However, the body does not absorb all the iron in spinach equally well. Dr Pal points out that spinach contains oxalates, which can interfere with iron absorption. His advice is to pair leafy greens with Vitamin C, like squeezing lemon juice over it.

Fatty fish for omega-3 and vitamin D

Salmon and mackerel are two fatty fishes that can be included in the diet by women. He suggests eating them twice or thrice a week, due to their nutritional value. According to Dr Pal, these nutrients are relevant to heart health and reproductive health. He also points to their importance during pregnancy, including the role of appropriate nutrition in fetal brain development. Grill it, or bake it or make a curry out of it and enjoy.

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Calcium-rich foods for bone health

Calcium-rich foods like ragi, paneer, milk and cheese can be included in your daily diet, as per recommendation by Dr Pal. He further points out how perimenopausal women carry a risk of osteoporosis and hence intake of calcium-rich foods can be beneficial for health. You can mix ragi flour for rotis or parathas.

Legumes to support gut health

Beans and chickpeas are another important part of Dr Pal’s recommended diet. These legumes contain prebiotic fibres that help nourish beneficial gut bacteria. Dr Pal connects gut health with the gut-ovarian axis. He said that the good bacteria, "in turn supports the gut-ovarian axis, especially with PCOS or infertility issues." You can make chickpea patties or make a gravy out of it and pair it with rice.

Nuts and seeds for magnesium and healthy fats

Dr Pal also recommends nuts and seeds, including pumpkin seeds, for their magnesium and healthy fat content. Magnesium plays several roles in the body, including supporting normal muscle and nerve function and contributing to bone health. Nuts and seeds can be added to smoothies, salads or can be eaten as snacks as well. You can also add it to sandwiches and grilled foods or soups.

Dr Pal on women’s changing nutritional needs

Dr Pal explains that nutritional requirements change across different stages of life, from puberty and reproductive years to pregnancy and menopause. Rather than following a special diet for every stage, he advises women to focus on addressing gaps in their regular eating habits.