The so-called premenstrual syndrome (PMS) is characterized by symptoms such as bloating, headaches, irritability, or increased breast tenderness. It has a connection to hormonal changes that take place before to menstruation, despite the fact that its precise etiology is yet unknown. You're lucky if it doesn't effect you! But if you are one of those who experience it, don't give up hope; you may still ease your symptoms by include a number of important nutrients in your diet. They will also provide you greater energy and a positive attitude.
Carbs with slow absorption
They are more satiating and aid in blood sugar regulation since they gradually release energy. Additionally, they have a direct impact on serotonin levels, a neurotransmitter that affects mood and gives us a sense of wellbeing. Whole grains, legumes, veggies, nuts, and seeds all contain them.
Vitamin B
They play a crucial role in the nervous system's operation. In particular, vitamin B6 protects conditions like muscular weakness and sleepiness, boosts serotonin levels, and aids in the elimination of extra fluids. Bananas, almonds, green leafy vegetables, and whole grains like oatmeal are all good sources.
Fats rich in omega-3
The anti-inflammatory properties of polyunsaturated fatty acids are present. They may be found in raw or unsalted nuts, like walnuts or almonds, and oily fish.
Tryptophan
It interferes with serotonin production. It can be found in dairy, eggs, meat, fish, beans, and nuts.
Potassium
The neurological and muscular systems are regulated by it. Bananas and pineapple are abundant in potassium, which helps to increase serotonin levels and provides fiber and carbohydrates with a slow rate of absorption. Potatoes, lettuce, tomatoes, and other vegetables provide additional sources of potassium.
Magnesium
Reduces bloating, breast soreness, and fluid retention. Wheat germ, grains, green leafy vegetables, fruits, nuts, legumes, and soy products all contain it.
Iron
You should supplement them since blood is lost during menstruation and the body's iron stores drop. Almonds, sardines, beets, and lentils are foods high in iron.
Vitamin C
It facilitates iron absorption. Kiwis, oranges, Brussels sprouts, limes, grapefruit, peppers, and tomatoes all contain it.
