Wonder foods that help you fight PMS!
The premenstrual syndrome as we call it as PMS is one thing that reminds all girls of a bad mood or a feeling that you’re bloated or the worst part of it that you’ve got cramps. Though a lot of them resort to popping a pain killing pill, but that might give some adverse effects after all. Infant one of the best weapons against the angst of PMS might just be your diet. So here we give you some wonderful diet options that you could incorporate to get rid of the premenstrual syndrome.
Leafy green Vegetables: Green leafy vegetables like spinach, fenugreek are loaded with anti-inflammatory nutrients. Like magnesium, which supports brain health, mood, and sleep and may moderate cramps, as well as calcium, fiber, and B-vitamins. Recent research shows that women who consume more B-vitamins seem to suffer less PMS symptoms and B-rich foods have been linked to lower inflammation. Greens also have a bit of iron, and some research has found that iron from plant sources appears to lower the risk of PMS.
Beetroot: Beetroots are loaded with potassium, which may help relieve bloating, along with natural salts that may calm cramps. Though they have a bad reputation that they’re high in sugar, but they’re in fact good for you. Plus foods that are rich in color are stocked with anti-inflammatory antioxidants especially red fruits and veggies, which contain anthocyanin, an anti-inflammatory chemical compound. Juice them or roast and add to a salad.
Banana: Too little potassium can cause muscle cramping the last thing you want when menstrual cramps loom. Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. A single banana will replace the potassium you lose from one to two hours of exercise, but if you don't like Bananas then you could also replace them with oranges as they are also a good source.
Yogurt: A cup of low-fat or fat-free yogurt is an excellent source of calcium, often delivering 25 percent or more of your daily requirement. Calcium-rich foods an absolute must for women with PMS. When you’re hungry for a filling and high-nutrition snack, yogurt must be your go to snack. According to a study by researchers 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.
Eggs: Eggs offer omega-3s, vitamin D, and protein. Animal proteins like eggs and salmon also have tryptophan, a precursor to serotonin which helps keep our moods stable, which is quite essential for PMS. Also eggs are nutrition powerhouses, and new research shows that people who are healthy can add an egg yolk a day to their diet and stay within the recommended guidelines for cholesterol. Eggs can help fight PMS because they are good sources of vitamins D, B6, and E. A study showed that a diet rich in vitamin D, a diet rich in vitamin B can reduce PMS symptoms.
Dark Chocolate: The magnesium found in a bar of the good stuff may help soothe headaches and cramps. The additional health benefit is that it’s full of antioxidants that help fight inflammation. In order to get the most out of it it is suggested that you always opt for a chocolate bar that is higher on the cacao percentage in it to get more nutritional quotient from the bite of bliss.