The Best 9 Foods To Help Ease PMS Symptoms | Women's Health slideshows | Family Health center

Foods Rich In Vitamin B Can Help Ease PMS Symptoms

Roughly, 75% of all women suffer from PMS. Foods that are rich in vitamin B such as chicken, beans, nuts, and bananas can help with PMS symptoms. The symptoms of PMS can start as early as 10 days before your menstrual cycle starts. Vitamin B will not eliminate your PMS but it can be helpful in reducing the symptoms. For the best benefit, you should incorporate vitamin B foods into your daily diet. When PMS strikes eat a more foods, rich in vitamin b to help ease the symptoms of PMS have an extra banana; toss a bag of mixed nuts in your purse to munch on throughout the day.

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Eat Foods High In Vitamin C For PMS Relief

Foods that are high in potassium are great to eat or drink to help with symptoms of PMS. Oranges are loaded with antioxidants and vitamin C they are a tasty fruit that can help reduce breast swelling/tenderness, fatigue, bloating and heavy bleeding. Several foods besides oranges contain vitamin C such as pineapples, blueberries, melons, potatoes, broccoli, spinach, and leafy green vegetables. For the best benefit, you should eat these fruits and vegetables raw. Once you steam or cook them, they lose more than half of the vitamins in them. Other sources of food that are high in vitamin C include concentrated orange juice, cod, milk, and liver. By adding all or some of these vitamin C rich foods to your daily diet, you should notice a decrease in your PMS symptoms.

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Foods High In Iron Can Be A Lifesaver For Women Who Suffer From PMS

Foods high in iron can help prevent anemia especially for women who are heavy bleeders. Iron also plays a significant role in helping reduce PMS symptoms. To get the maximum benefit from eating foods high in iron you should also eat foods that are high in vitamin C. The vitamin C helps your body to absorb the iron better. Foods rich in iron include oysters, turkey, red meats, calms, scallops, liver, raisins, dried prunes, artichokes, egg yolks, spinach, and other dark leafy vegetables, soybeans, beans, and chick peas. Foods high in iron have been proven in clinical studies to eliminate several PMS symptoms or at the very least reduce them to tolerable.

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Drink Plenty Of Water To Help Reduce PMS

With bloating being a major PMS symptom for many women, it may seem strange that you can reduce PMS symptoms by drinking water. It also helps to cut back on caffeine beverages and replace them with water. If you drink eight to ten glasses of water a day, you can actually reduce your bloating! You should also avoid salty foods, caffeine, alcohol, sugar because all of these cause bloating. You can also eat foods that have high water content such as watermelon, carrots, cucumbers, celery, and red bell peppers will all help reduce bloating!

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Take Vitamin E To Help Reduce PMS And Pain

Vitamin E is a powerhouse vitamin for PMS symptoms and pain associated with the menstrual cycle. Vitamin E can help with, painful periods, premenstrual syndrome, heavy bleeding and the emotional side of PMS. This vitamin will also increase your energy levels. Vitamin E in a supplement form should be taken at least two days before the onset of PMS and the three days following your period. You should notice less cramping, pain and bleeding during your menstrual cycle. Vitamin E also has the ability to reduce the anxiety, food cravings and depression that can come with PMS as well.

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Chocolate Is A Girl’s Best Friend During PMS

Almost everyone woman who has PMS craves chocolate. Eating too much chocolate is a bad thing especially when you are craving it non-stop. Chocolate cravings may be a sign of a magnesium deficiency. Instead of eating a couple of chocolate bars a day, you might consider some healthier choices such as low fat or sugar free chocolate pudding. Dark chocolate also known as cacao in small amounts is also acceptable as it helps the cardiovascular system as well. Small amounts of dark chocolate have both omega-3 and omega-6 fatty acids, which have been proven to regulate menstrual cycles.

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Magnesium Rich Foods To The Rescue

Magnesium is an essential mineral that your body needs. Many women suffer from magnesium deficiencies and this can play a role in how severe PMS symptoms can be. A woman who has low levels of magnesium in her body, are more likely to may retain fluid, have bloating, breast tenderness, and be anxious , suffer from depression, and mood swings. Magnesium in a supplement form may be needed. Foods that are rich in magnesium include chocolate, rice, oats, wheat, mixed nuts, and soybeans are some of the best foods to eat to increase your magnesium level and help with those nasty PMS symptoms.

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Non-Dairy Calcium Foods Help Ease PMS

As a child, you are always told how important calcium is for growing bodies. Calcium is just as important for adults however, dairy products that contain calcium are not as good as non-dairy. Women are more prone to conditions such as osteoporosis (weak bones that break easily.)Non-dairy calcium is also beneficial for the symptoms of PMS. Foods that are high in calcium include assorted nuts especially almonds, sunflower seeds, sesame seeds, spinach, broccoli, cabbage, kale, beans, and beverages that has a label that states fortified with calcium. Simply by consuming enough calcium your PMS symptoms can be reduced or eliminated!

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Complex Carbohydrates Can Help Battle PMS

Studies have shown that women who eat a variety of complex carbohydrates have less PMS symptoms than women who do not eat complex carbohydrates. The main role of complex carbs in helping women battle PMS is they help curve the food cravings. In addition, to helping increase the levels of food cravings. Further, complex carbohydrates are thought to increase levels the chemical serotonin, which helps to regulate a person’s mood. In the case of serotonin, it is called the happy hormone. Foods that contain complex carbohydrates include sunflower seeds, avocados, quinoa, amaranth, apples, oatmeal, corn, root vegetables, onions and several more foods. A diet that contains complex carbohydrates will help with PMS symptoms, especially with food cravings, and depression.