Foods that help you ward off PMS symptoms

Swelling and they are ill can be combated with balanced diet


Do you know what the acronym that haunts most women? PMS. That's it. The TPM is synonymous with bloating, moodiness, uncontrolled hunger, desire to eat chocolate, breast pain and "otras cositas but". So if you are a woman and want to amaze once the undesirable symptoms of premenstrual syndrome, nutrition can help you enough. Check out some tips below:

- Drink plenty of fluids
Water detoxifies the body and helps to deflate. Take great teas (less kill and black), natural juices, coconut water, soups (without cream to not weigh in the balance) help.

- Food rich in fiber
The fibers are in whole foods (bread, pasta, cereals), fruits, vegetables. They also help the body to detoxify and maintain blood glucose (blood sugar) stable in this way do not feel like snacking all day.

- Consume foods with vitamin B
Whole grains (along with dark green vegetables and meats) are foods rich in B vitamins These vitamins reduce the headaches and the will to attack the candy. Vitamin B6 controls the effects of aldosterone, a hormone produced by the adrenal during the premenstrual phase which reduces the excretion of sodium and cause swelling.

- Omega-3 for mood
The cold water fish (salmon, herring, tuna) and flaxseed oil are rich in omega-3, a fat that has anti-inflammatory properties and helps to reduce the appearance of pimples and cellulite. The omega-3 also helps in maintaining good mood!

- Include oil on the menu
Walnuts, chestnuts, almonds, pistachios are foods rich in polyunsaturated fat also targeting inflammation. But do not overdo it, because they are high-calorie.



- Magnesium for controlling satiety
Magnesium-rich foods, such as pineapple, beans, nuts, walnuts, carrots, dark green leafy and complex carbohydrates and whole, control the appetite for sweet, increased appetite and headache.

- Well-being on the plate
Foods rich in tryptophan, an amino acid precursor of serotonin, responsible for the sense of well being, are very welcome. And they are: milk and dairy products (prefer to nonfat and low-fat), products based on soy, seafood, beans, lentils, rice and whole grains, oilseeds, eggs and sunflower and sesame seeds.

- Make your bowel function
Food Probiotics are also good choice, since one of its benefits is to enrich the intestinal flora, causing the intestines to function correctly and regularly and eliminate toxins (byproducts of metabolism).

- Zinc is essential
To reduce irritability, anxiety and insomnia, symptoms characteristic of this phase of the cycle, abuse of foods rich in zinc: lean meats, fish (including oysters and shellfish), milk, whole grains, beans and nuts.