Premenstrual Syndrome - made easier

Premenstrual Syndrome -
made easier
 
Food is not a miracle cure for menstrual pain, but research has shown that women who eat a healthy and much easier to tolerate moderate 'time of the month' (PMS).

Dairy products and foods rich in calcium and vitamin D
   Women who drink per four cups of skim or lower fat milk have a 40 % lower risk of PMS ! So it is necessary to be taken daily from 1000 to 1200 mg of calcium and 400 IU of vitamin per day , or just four cups of skim milk.
  
Magnesium
    The recommended daily allowance of magnesium is 320 mg , but it is enough to take one capsule per day of 200 mg ! Other foods that are rich in magnesium include spinach, corn , soybeans, buckwheat and corn flour ... Try to eat raw spinach, during his cooking is losing about one- third of magnesium from spinach.

 Iron
    Vegetarians have fewer problems as far as PMS due to lower iron intake , but during menstruation  they need to iron . Your solution is 18 mg per day - so is itself daily recommendation . Iron-rich foods : lean red meat (beef ) , soy , shellfish , oysters .

Vitamin E
    Some of the most useful and healthiest foods are nuts ! Some of the foods that are recommended are the seeds, wheat germ, avocados , almonds , hazelnuts.

Complex carbohydrates
   Whole grains and various fruits and vegetables and plus include chocolat.

• From daily menu you have to delete the following foods :

- salt
- sugar and fat
- Caffeine and alcohol

Do not forget, You must be calibrated with the food!


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