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We can ALL relate to that dreadful time of the month when “Aunt Flo” comes to visit. Three-seven days out of EVERY month, we experience bloating, cramping, fatigue, crankiness, mood-swings, etc. I am here to bring a bit of relief to those HORRIBLE symptoms. In addition to regular exercise, drinking plenty of water, and taking a good vitamin/mineral supplement, I am going to provide a list of foods that help fight premenstrual syndrome(PMS).

Broccoli/ Vitamins A, C, B6, & E: After doing extended research, I put broccoli at the top of my list of foods to consume to help fight PMS as it provides you with Vitamins A, C, B6, & E. Vitamin B6 is an excellent way to regulate your estrogen levels (too much estrogen can cause mood swings and anxiety). Some other great news, Vitamin A & E help to decrease the occurrence of breast tenderness and irritability. According to Mache Seibel, MD, a professor of obstetrics and gynecology at the University of Massachusetts Medical School, vitamin A may help regulate the effects of fluctuating hormones.

Other sources: Spinach, Potatoes(include skin), Whole Grains, and Bell Peppers

Pinapples/ Manganese: Yummy and excellent for fighting PMS. Pinapples are high in manganese which helps to reduce breast tenderness, cramps, and mood swings. Pinapples are another healthy way to satisfy the overwhelming sweet tooth.

Other sources: Strawberries, Edamame, Brown Rice, Spinach

Yogurt/Calcium: Eat a bowl of Yogurt (I prefer Greek Yogurt) to help balance your calcium levels throughout your menstrual cycle. Getting your daily dose of Calcium can decrease bloating, irratibility, and mood swings. According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of nearly 3,000 women, eating a diet with calcium-rich dairy products, especially those with added vitamin D, lowered the risk for developing PMS by as much as 40 percent.

Other sourcers: Brocoli, Kale, Salmon

Nuts & Seeds/Magnesium: Nutrition expert, Joy Bauer, suggest you eat pumpkin seeds to eliminate PMS symptoms. Pumpkin seeds provide up to 75 percent of your daily dose of magnesium. Multiple studies show that women who suffer from PMS symptoms also have a magnesium deficiency. Magnesium rich foods help to alleviate bloating and water retention.

Other sources:Peanuts, Sunflower Seeds, Cashews, Spinach, Edamame, Brown Rice,

Bananas/ Vitamin B & Potassium: To avoid bloating and water retention, grab a banana or two! Bananas are an excellent source of B vitamins and potassium, which help to prevent muscle and menstrual cramps. According to everydayhealth.com, one banana replaces the potassium you lose in one to two hours of exercise. Bananas may help with your intense sweet tooth!

Other sources: Oranges, Avocados, White Mushrooms

Hot Tea/ Chamomile or Valerian: Hot tea can be very soothing and comforting. Chamomile and Valerian are mild sedatives which can help you to relax and soothe your anxiety (and muscles). According to eHow.com, it is important that you choose a herbal tea, rather than black or green. Black and green teas contain caffeine, which make cramps worse and cause nervousness.

Foods to Avoid: Salt/salty foods, fried foods, foods high in fat, caffeine, alcohol, and if you MUST HAVE chocolate..choose Dark Chocolate (which provide several healthy benefits).

Photo Credit: http://www.mirror.co.uk