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Healing Kitchen

PMS
Studies have shown that nutritional factors can influence the severity of symptoms associated with Premenstrual Syndrome (PMS). Foods high in calcium, magnesium, vitamin B6, vitamin E, and zinc may alleviate PMS-induced depression, breast tenderness, moodiness, headaches, abdominal cramping, and insomnia.

Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

calcium
Calcium has been shown to reduce abdominal cramping and muscular contractions resulting from PMS.
Leading Food Sources of calcium: Broccoli, Bok choy, Milk, Amaranth, Salmon, Kale, Beans, dried, Cheese, fresh, Tofu, Soybeans, Yogurt

magnesium
A diet that is high in magnesium is recommended for women prone to PMS because some studies indicate that chronic intracellular magnesium depletion can cause symptoms of PMS.
Leading Food Sources of magnesium: Spinach, Avocados, Barley, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Amaranth, Buckwheat, Quinoa, Almonds

vitamin B6
Foods high in vitamin B6 may reduce depression from PMS. Some studies have shown that vitamin B6 increases the accumulation of magnesium within the cells of the body. When paired with foods high in magnesium, foods containing B6 can reduce vulnerability to mood changes during the menstrual cycle.
Leading Food Sources of vitamin B6: Sweet potatoes, Bananas, Mangoes, Rice, brown, Sunflower seeds, Tuna, Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Barley, Avocados

vitamin E
Foods high in vitamin E may help to reduce PMS related breast tenderness, nervousness, depression, headache, fatigue, and insomnia.
Leading Food Sources of vitamin E: Broccoli, Almonds, Sunflower seeds, Brazil nuts, Peanuts, Mangoes, Avocados

zinc
Low zinc levels in women prone to PMS suggest that a diet rich in this important mineral may prevent PMS symptoms.
Leading Food Sources of zinc: Barley, Crab, Oysters, Beef, Lamb, Wheat, Chicken, Turkey

Date Published: 05/03/2005
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