Dark orange, chromium, magnesium and omega 3 are some of those on this list. Know the benefits!
PMS, a period that usually begins about 10 days before menstruation, is characterized by causing cramping, bloating, breast pain and a host of other symptoms that can greatly disrupt many women’s routines. According to the Vitamine-se nutritionist, Caroline Tavaresthese days, there is a drop in estrogen levels, which favors the onset of all these discomforts.
“Estrogen acts in different areas of the body, including the brain regions that control our emotions. Among its effects, it promotes the release of serotonin and endorphins, responsible for increasing the feeling of well-being. Therefore, a sudden reduction in estrogen contributes to irritability and mood swings,” she explains.
However, it’s important to remember that every body reacts differently to the hormonal changes characteristic of PMS. Therefore, the symptoms, as well as their duration and intensity, can vary from one woman to another. The reasons for this individual variation have yet to be discovered with certainty by scholars.
Estimates indicate that 70% of Brazilian women suffer from PMS symptoms, and to help those on this team, we’ve listed the top nutrients that can be helpful during this time. Watch:
dark orange
Also known as blood orange, it is made up of a variety of sweet orange native to the vicinity of the Etna volcano, in Sicily.
Because it has higher levels of antioxidants than common ones, it works even more effectively at fighting inflammation and reducing swelling. You can include the fruit itself in your diet or, if you prefer, look for a supplement.
Chrome
During PMS, it is common for many women to experience a craving for sweets, especially candy and chocolates.
To control these cravings, chromium can be an excellent ally, as it promotes satiety. Among the foods that are sources of this mineral are: mushrooms, wine, spinach, apples, broccoli and plums.
tryptophan
It consists of an amino acid that plays a significant role in the synthesis of serotonin in the brain, promoting mood improvement. It is found, for example, in almonds, dark chocolate, bananas, cheese and eggs.
Magnesium
Like tryptophan, it is also associated with the relief of mental health symptoms, including anxiety, agitation, tension and irritability. Also, because it has relaxing properties, it can help with sleep quality, making your night’s rest more invigorating. Avocados, nuts, legumes, dried fruit and salmon are sources of magnesium.
Vitamin B6
It participates in the conversion of tryptophan into niacin and in the synthesis of neurotransmitters such as serotonin, histamine and dopamine. Its integration brings benefits to the emotions and relieves stress. Lentils, peanuts, watermelon, kale, and watercress are great options for consuming it.
niacin
One of the B complex vitamins, niacin is able to offer protection to neurons against the attack of free radicals and to inhibit the production of substances that can cause mood disorders. Your intake can be through foods such as chickpeas, dark green leaves, orange and tuna.
Omega 3
One of the reasons omega 3s are an important nutrient for addressing PMS symptoms is that they help protect brain cells by improving their functioning and promoting the production of serotonin, dopamine and other neurotransmitters related to well-being.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
