Foods that fight TPM are foods like fish has omega 3 and tryptophan which help reduce irritability as well as vegetables that are high in water and help fight fluid retention.
In power in PMS especially should consume fish, whole grains, fruits and vegetables that are important to fight PMS symptoms such as irritability, abdominal pain, fluid retention and malaise.But one should avoid fat, salt, sugar and caffeinated beverages that may aggravate the symptoms of PMS.
vegetables, whole cereals, dried fruit and oilseeds because they are food with vitamin B6, magnesium and folic acid that help transform tryptophan to serotonin which is a hormone that enhances the well-being;
salmon, tuna and chia seeds are foods rich in omega 3 which is an anti-inflammatory substance that helps to reduce headaches and abdominal cramps;
sunflower seeds, olive oil, avocados and almonds that to be rich in vitamin E help reduce breast tenderness;
pineapple, raspberry, avocado, figs and vegetables such as spinach and parsley are diuretic foods that help fight fluid retention.
Othergood foods for PMSare high-fiber foods like plum, papaya and whole grains that help regulate the intestines and have a laxative effect which decreases the abdominal discomfort.
Foods that should be avoided in PMS
Foods that should be avoided are embedded in PMS and other foods rich in salt and fat and meat broths and canned foods as well as fat frying.In addition it is also important not to consume caffeinated beverages as guarana or alcohol.All these foods worsen PMS symptoms by increasing fluid retention and abdominal discomfort.
Foods high in sugar are also not indicated during PMS but how can you feel the need to consume sweets can eat one square of dark chocolate after the main meals.