Cramps, bloating, fatigue all are unfortunate side effects of PMS. Although there’s no proven way to cure these painful symptoms, there’s a ton of foods that have been shown to ease those pesky period pains.
So the next time your period strikes and has you craving that sugary candy bar, try one of these 12 healthy and delicious PMS busters instead!
We know that salmon is an anti-inflammatory, but it’s also great at alleviating PMS symptoms, and it’s all thanks to an abundance of B vitamins. The high level of vitamin B6 found in salmon, in particular, is known to reduce anxiety, breast tenderness, and depression. Salmon is also an excellent source of vitamin D, which is known to significantly reduce PMS symptoms.
Sesame seeds may be small, but they pack the nutritional punch known to kick period pain out the door! A quarter cup serving contains more calcium than a whole cup of milk, which is essential in fending off those pesky cramps. They are also rich in magnesium, iron, phosphorous, vitamin B1 and zinc, all vitamins and minerals known to alleviate painful PMS symptoms.
Try adding a tablespoon of tahini to your morning smoothie like we do in the Cinnamon Bun smoothie.
This green veggie should be at the top of your grocery list when your period strikes. Broccoli contains many PMS fighting nutrients including an abundance of calcium; vitamins A, C, B6, and E; and the minerals potassium and magnesium. Its vitamin A content has proven especially helpful in regulating the effects of fluctuating hormones. And if that’s not reason enough for you to chomp on this nutrient-dense vegetable, it’s also packed with fiber, which will help regulate your estrogen levels and digestive system. Kiss those mood swings goodbye!
Thanks to their magnesium and manganese content, pumpkin seeds make the perfect snack for your time of the month. Magnesium has been shown to be a mood-booster and water-retention fighter, while manganese has been shown to reduce the irritability and tension that are common PMS symptoms.
Pumpkin seeds are a great in smoothies, try the Pumpkin Seed Cantaloupe Smoothie.
Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping — the last thing you want when menstrual cramps loom.
For the perfect indulgence, try the Chocolate Coconut Cream Pie Smoothie.
Carbs are something we often crave during that time of the month, but it’s not the healthy ones we tend to gravitate towards. Therefore, quinoa is an excellent alternative! It will fulfill your carb craving while filling your body with healthy vitamins, minerals, and nutrients proven to lessen mood swings and fight fatigue. This superfood is rich in complex carbohydrates, protein, iron, and B vitamins, all providing your body with viable energy.
When you’re feeling your grumpiest, don’t be afraid to take a bite of dark chocolate. Chocolate is full of the amino acid L-tryptophan, which can boost the production of serotonin, a brain chemical that regulates mood.
We are huge chocolate fans. For something extra special try the Tagalongs Smoothie.
Don’t just think of this herb as a garnish; it has proven to be highly effective at relieving menstrual cramps. In fact, it has been used for this very reason as far back as the Middle Ages. Parsley contains apiol, a compound known to temporarily relieve pain and tension related to menstruation.
Parsley makes everything refreshing, especially in this Cucumber Apple Parsley Smoothie.
Spinach provides an ample supply of many nutrients that have been shown to fight menstrual cramps, including vitamin E, vitamin B6, and magnesium.
Spinach can go in almost every smoothie. Here are 13 ideas to get you started.
This rich and creamy superfood is believed to naturally balance hormones because of its nutritional profile, which includes healthy fat, fiber, magnesium and potassium.
Avocados make everything so creamy! Try the Spicy Chocolate Volcano Smoothie.
These legumes are rich in magnesium, a mineral that reduces water retention and regulates the activity of serotonin. Chickpeas also offer an abundance of fiber and protein, so you’ll be happy and satisfied, which is utmost importance for those experiencing PMS.
It may seem counterintuitive to drink water to fight bloating, but is actually highly effective. Drinking water will actually decrease your chances of water retention, which will in turn ease cramping.
Many of the ingredients listed above are available in the Green Blender Smoothies! Join Green Blender today!