The menstrual period can involve multiple ailments, such as bloating, cramps, cravings, and mood swings. However, to alleviate and control these symptoms, we recommend consuming the following foods.
The Medical Daily website published a list, recommended by the nutritionist of the Ohio Academy of Nutrition and Dietetics, Natalie Stephens , with the essential nutrients that help relieve menstrual pain and / or discomfort. Take care!
1. Fish
Fish are an excellent source of omega 3, which not only brings benefits for the heart, but also relieves menstrual cramps.
This is corroborated by a study published in Obstetrics & Gynecology , which found that women who receive a daily dose of fish oil helps them significantly relieve menstrual discomfort.
In addition, Jennifer Burns , from the Bienetre Center in Phoenix, adds that indeed omega 3 is ideal for treating the symptoms of PMS.
2. Broccoli
Broccoli is high in fiber that helps relieve bloating. The medium adds that “it also contains calcium, vitamin A, C, B6, E, potassium and magnesium, which are nutrients that help control these discomforts.”
This is explained by research published in Obstetrics & Gynecology , which found that green foods significantly reduce menstrual pain in many women, due to the influence of estrogen in the diet.
Therefore, we recommend consuming broccoli, as it helps eliminate bloating and get rid of fatigue.
Stephens advises that “stay away from salt, as this causes bloating and fluid retention, thus helping to further exacerbate symptoms.”
3. Bananas
Eating foods that contain magnesium, such as bananas, will help reduce water retention during the menstrual period.
In addition, it contains melatonin, which helps regulate the body’s natural rhythms and provides a good night’s rest.
Therefore, we advise you to consume bananas, as it will relieve pain and help you sleep peacefully, and without interruptions.
4. Quinoa
Quinoa is rich in protein and twice as much fiber as other common grains. In addition, it contains carbohydrates, which help regulate mood swings and stimulate energy production.
A study published in the Archives of Internal Medicine, found that “those who follow low-carbohydrate diets are more likely to be depressed, anxious or angry, compared to those who consume whole grains daily.”
Researchers believe that carbohydrates promote the production of serotonin, which helps us feel happy and more energetic.
5. Skim milk and eggs
A study published in the Archives of Internal Medicine found that a high intake of calcium and vitamin D reduces the risk of PMS.
For this reason, the researchers “recommend consuming low-fat milk or dairy foods such as yogurt, to obtain an adequate amount of vitamin D”.
Additionally, calcium can act as a muscle relaxant, which is helpful for those suffering from menstrual cramps.
Among the foods rich in calcium, you can find cheese, almonds, soybeans, sesame seeds and milk.
