The Best PCOS Superfoods To Help You Heal

By Melissa Madgwick

Hi I’m Melissa Madgwick. A real 29 year old woman who is on the other side of healing from polycystic ovarian syndrome – naturally.

I was someone who had it all— an active 28 year old, entrepreneur, sociable, loved life, was travelling and was healthy as you get—however I started seeing awful PCOS symptoms back in September 2013. It felt as though my life was going down the tube in front of my eyes. I actually hid in my house for 2-3 months because I was so tired, my face and body broke out in severe acne and I gained 8 kilos. I had no clue what was happening. I saw an endocrinologist who did a few tests, offered no support and was told I had PCOS. My older cousin from Western Australia was diagnosed with PCOS many years ago. I remembered she was told she could never have children. I thought I was doomed. I was prescribed medications—antibiotics and Metformin—to regulate insulin resistance which was one cause of my PCOS. However rather than helping, the medications added a whole host of new issues. I was throwing up after eating and felt like death. I knew from this point that I had to take control of my life. I began researching PCOS for information about any lifestyle changes that I could make whilst I was house ridden for all those months. Through healthy living, exercise and adopting the right lifestyle changes my symptoms became manageable and then finally disappeared. There is light.

“Because this information has made such a difference in my own life, I’ve made it my mission to pass it forward.”

Polycystic Ovarian Syndrome (also known as PCOS) was an endocrine issue that affected me severely and many other women today. PCOS can lead to many side effects for women including hormonal imbalances, to insulin sensitivity, and the formation of cysts on the ovaries and more.

We live in an increasingly health conscious society where we are becoming more aware of how food can impact on our bodies and well-being, healing us or putting us at risk of disease. Superfoods are becoming increasingly popular for their many health benefits.

There are many foods that women suffering with PCOS can include in their diets that can help to balance their hormones, and restore their health.

7 Superfoods for PCOS

Here are the superfoods that helped

1. Nuts

Nuts are very nutrient dense and now a staple part of my diet. I especially love almonds, walnuts, cashews, and Brazil nuts (sparingly as they have a higher omega-6 content which causes inflammation). If you are going to eat nuts, it is also important to buy them fresh, not baked in any kind of oil, nor roasted. Being heated can turn these fats rancid, which destroys tissue and causes oxidative damage in the body. As a final note, because nuts are tasty and are dense nuggets of fat, they are also fairly high in calories. For this reason, people who snack on nuts might find they have a hard time losing weight

2. Avocados

Where were you all my life? For years I avoided avocados during my fat-free and low fat phase many years ago. It’s great source of healthy fats and helps support hormonal imbalances and are also high in Vitamin E, a potent antioxidant, which is great for skin health.

3. Cinnamon

It’s known to reduce insulin resistance, which is thought to be a leading cause of PCOS. In a study done by Columbia University, women with PCOS who added cinnamon in their diets had more regular menstrual periods than those who were given the placebo. In fact, two of the women in the trial ended up conceiving in the middle of it. Start adding cinnamon in your diet, especially when you eat carbohydrates. Note: Make sure you are using real cinnamon and is made from Ceylon cinnamon to reap the full benefits. It’s such a natural and inexpensive remedy.

4. Sweet Potato

High in beta carotene and lower on the glycemic index, sweet potatoes won’t spike your blood sugar like other carbohydrates sources will, such as white breads or pasta. I would have sweet potato with my main dinner meal. For example, a piece of salmon, broccoli and cauliflower and sweet potato. Yum!

5. Apple Cider Vinegar

This is beneficial for you because it helps control blood sugar and halts your body from producing too much insulin. Less insulin means less testosterone. Plus, it will help you lose weight and improve your overall health. I would drink a warm glass of apple cider vinegar and water every morning before breakfast to wake up my digestive system as well.

6. Cacao

A superfood that is incredibly high in magnesium. Magnesium helps to balance insulin levels, and is also involved in over 300 detoxification processes in the body. Cacao will also provide you with a ton of antioxidants needed for optimal cellular health. My favourite Cacao blend is Power Super Foods Cacao Gold! It has a rich taste and amazing smooth texture which is perfect for making my bliss ball recipe

7. Spearmint tea

This a life saver for me due to its anti-androgenic properties. A study published in the journal Phytotherapy Research found that drinking spearmint tea can help reduce hirsutism, or excess body hair, by reducing free and total testosterone levels and increasing luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels. I suggest having 1-2 cups per day and always look for organic brands.

Always be sure to choose organic as much as possible, and eat a balanced diet full of healthy fats, protein and low glycemic carbohydrates. This will help to balance insulin levels effectively, plus play a vital role in supporting your hormones!

Now it's up to you

These are some of the things that every woman with PCOS should know. I have discovered that food and nutrition (the right kind), a good mindset, a supportive environment, and most of all knowledge are the most powerful tools to heal yourself with PCOS. I’m feeling more alive and I know you will too!

PCOS SMOOTHIES! – I have shared my 3 favourite green smoothie recipes that helped me Heal my PCOS! I drink them for breakfast or lunch daily. Full of vitamins and extremely yummy – they will get addictive! Check them out and start drinking to better health today.



For Managing PCOS the right way!


Carrot Cake Smoothie


1 x large handful roughly chopped raw carrot

8 x raw walnuts

1 x cup of almond milk

1 x teaspoon of Maca Powder

¼ x tea spoon cinnamon

Squeeze of lemon juice

1 x scoop of vanilla protein power

1 x tea spoon of honey

Pinch of Peruvian Pink Salt

Ice cubes (or more if you like super frosty smoothies)


1. Blend all ingredients together and Enjoy!

This food is very low in Cholesterol and Sodium. It is also a good source of dietary fibre, vitamin D, vitamin E (alpha tocopherol), riboflavin and vitamin B12, and a very good source of vitamin A and manganese.

Mel’s Favourite - Green Banana Smoothie


½ x banana

2 x scoops of USANA Vanilla Nutrimeal

1 x teaspoon of Maca Powder

1 x teaspoon of Chia Seeds

2-3 cups of water (more if needed)

¼ x tea spoon of cinnamon

1 x small handful of spinach leaves (rinse under water before putting into smoothie)

Ice cubes

(Extra flavour – USANA’s Rev3 surge pack for an awesome taste!) Ask Mel how to get your hands on this.


1. Blend all ingredients in a blender and Enjoy!

This smoothie has a very high fibre content (15 grams per serve) and is very low in cholesterol and sodium. It is also a good source of vitamin D, vitamin E (alpha tocopherol), riboflavin and vitamin B12, and a very good source of vitamin A and manganese. It WILL KEEP YOU FULL!

Choco Loco Smoothie


½ banana, peeled

1 x tablespoon of almond butter

1 x tablespoon of Luxury GOLD Cacao Powder

3 x cups fresh baby spinach

1 x cup almond milk


1. Blend altogether and Enjoy!

This food is low in sodium, and very low in cholesterol. It is also a good source of dietary fibre, vitamin D, vitamin E (alpha tocopherol), riboflavin, folate, vitamin B12, magnesium and potassium, and a very good source of vitamin A, vitamin C, vitamin K and manganese.

For more information on the points above or to learn how I healed myself naturally from PCOS, please feel free to visit my website where I share more about my journey, tips and tricks, knowledge, experience and support. Plus download my best selling book “Heal My PCOS” via:

P.S Do you want extra support on your PCOS journey? I have put together a video course which explains the best PCOS diet, the supplements you need to be taking, the perfect exercises to do, downloadable shopping lists you can take to the shops & more!! Hundreds of women have taken up this offer and I’d love for you to kick PCOS for good too.

I’m offering a special discount only for the first 10 LADIES to join me to BEAT PCOS for good! Click here, to grab this limited offer now:

I wish you all the best in your recovery!

With love,
Melissa Madgwick