If you have PCOS, you may be wondering if it is okay to take milk in your diet. This is a good question because milk is an excellent source of calcium and protein.

However, excessive consumption of milk can lead to blood sugar spikes due to its high carbohydrate content. This can also cause weight gain.

Protein

A high-protein diet may help women with pcos reduce their risk of developing conditions like prediabetes or type 2 diabetes. The key is to get your protein from whole-food sources.

Ideally, you should be consuming a minimum of 10 to 35 percent of your daily calories from protein. This includes a combination of dairy and meat, as well as plant-based sources such as nuts and seeds.

Protein is a complex molecule made up of smaller components called amino acids. Each amino acid carries a specific function in the body.

For instance, protein helps the body produce hormones like thyroxine and melatonin, which are essential for various metabolic functions. These hormones also have an impact on our sleep cycle, so the right balance of nutrients can help improve sleep.

Calcium

The body needs calcium to make strong bones and teeth, but it also uses it to help muscles contract and nerves transmit messages. It also helps blood clot and keeps bone density high in people who are at risk for osteoporosis.

The best dietary sources of calcium include dairy products, vegetables, beans, nuts, and some fruits. You can also find calcium fortified in orange juice and cereals.

Vitamin D supplements have also been shown to help women with PCOS regulate their menstrual cycles. It also aids in the production of normal, mature eggs.

It’s important to know that milk and other dairy products don’t provide the same amount of calcium your body needs to stay healthy. You should get your calcium from a variety of foods, and a doctor may recommend supplementation.

Vitamin B2

Vitamin B2 is an essential nutrient for normal hormone production, including oestrogen and progesterone, which can be deficient in women with PCOS. It also helps maintain healthy blood sugar levels and prevents depression.

In addition, it has been found to help reduce insulin resistance, which is particularly important for women with PCOS as they are more likely to develop type 2 diabetes. It also works to balance a variety of hormones, including serotonin and dopamine, which can be low in women with PCOS and are linked to feelings of moodiness.

Vitamin B2 is also known to reduce the risk of cancer and may help regulate cholesterol. It is also helpful for the nervous system, helping to improve sleep and relieve stress.

Vitamin B12

Vitamin B12 is one of the most essential vitamins for women with PCOS, as it is a key nutrient for hormonal balance. This nutrient can also help you manage weight and improve insulin resistance (a common PCOS symptom).

However, it is important to note that many medications often prescribed to treat PCOS can actually deplete your body of B12, including birth control pills and metformin.

It is best to get your daily dose of B12 from food sources, such as meat (especially ham), dairy products, egg yolks, and fish. You can also take a supplement.

It is especially important for pregnant women with PCOS to make sure they are getting enough vitamin B12, as it has been shown to increase fetal growth in the womb and may even improve fertility. If you are interested in using a supplement, you should always consult your doctor and dietitian first.