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 We women, especially important to have a specific set of food vitamins and minerals. It turns out that there are foods that we should eat more than men. Then each of us will feel more beautiful, healthier and younger. There are also certain rules of supply that can relieve the symptoms of PMS. Let's not forget about their secrets.
First, the typically female products, which every year in the diet should become more.
1. Breakfast with fiber
. Women need foods that contain fiber, and the surest way - to include such products for breakfast. The fact that the cellulose fibers are processed for a long time, so getting them in the morning, there is a chance that they will not go into fats, and completely redesigned. In addition, such products - a real energizers that energy for the whole day ahead. So do not forget to include in your breakfast bread with bran, whole grain cereals.
2. Fish.
Women are especially needed vitamins and minerals contained in fish. What can we say about the essential fatty acids Omega, which often we can only get from fish. Just avoid fried fish! Because it adds a "bad" fat that you do not need it. If you love fish only fried, use for frying olive oil or fish oil to minimize the consumption of "bad" fats.
 3. Grapefruit.
These fruits can be called a real boon for women. It is a pity that in the middle zone of Russia, they do not grow, but abandon them just not worth it. Firstly, this is the easiest way to lose weight. Secondly, grapefruit contains vitamin C as any citrus. Thirdly, grapefruit - an improvement of the immune system. Fourth, it is an excellent source of energy, so necessary to us in the middle of the day. Yes, the magical fruit!
 4. Broccoli.
"But it's tasteless" - says the guy from TV advertising. Maybe for him and tasteless, it's - the real product for women! The fact that for the prevention of cancer this vegetable - product number one. And you can cook the cabbage very original and tasty, bake, for example, in the oven with cheese.
 5. Onions.
Rinses and chewing gum at the modern woman is always at hand, so the diet to lose such a product as a bow - not good. Firstly, it is an excellent substitute for any antibacterial or anti-inflammatory drug. Second, the bow is able to improve the composition of the blood. Onion is rich in vitamin C and fiber is a vegetable that makes it very attractive for women's health.
 6. Green.
In fairness, it should be said that most women are just like the greens. This man is sometimes skeptical attitude toward it. So subconsciously, we understand that it is - a very appropriate product to us. The leafy greens (kale, spinach, watercress, turnip, parsley, dill, etc.) have iron, vitamins, and fiber. Suffice it at least once a week, include in your diet a little leafy greens, to get the right dose of vitamins. Female body, getting enough vitamins and fiber, and starts properly digest food more efficiently, and in fact improper digestion and causes a lack of energy and stagnant processes, and overweight.
 7. Beans
. Everyone knows that only causes bloating beans and therefore avoid. And for good reason. Beans - a source of protein, it is an excellent substitute for meat, so a good component of the women's diets. And not to get fat, eat green beans, avoid combination of beans with bacon and smoked meat and beans, enriched with sugar (often canned beans in sauce).
 8. Oatmeal
. Yes, we have to admit that without her ladies anywhere. Oatmeal - a great cancer prevention, the product helps to keep control of blood sugar levels. It is also a fiber in which women need, oatmeal helps to control the level of female hormones. Furthermore, it is almost the cheapest product containing as iron and fiber. Excellent breakfast, try it!
 9. Nuts
. Why it is considered that it is - man's product. We need to make sure that food and its. Nuts - a source of vitamins, proteins, healthy fats, minerals. Suffice it to a handful of almonds or peanuts to get excellent food for the body. Women need to include nuts in your diet every week. Add the yogurt or eat a handful throughout the day. It also strengthens the immune system well.
Thus, these products must be present in our menu every week, at least once, but better - more often. And a little more on products for women. Most women suffer from various symptoms of PMS from light and imperceptible to very serious, causing these disruptions in mood and health. Experts call
8 foods that may alleviate some of the monthly flow of discomfort
.
1. Snacks high-protein
. Especially it can reduce the severity of PMS in those who experience some fluctuations (particularly an increase) in blood sugar levels. Because during PMS their level under the influence of hormones is increased even more. Only that such snacks have not led to a change in weight, though this will be five times per day in the form of a small quantity of bananas or nuts.
2. Whole grains
. Whole wheat bread, fruits and vegetables containing fiber - it must be the basis of nutrition. These products increase the level of serotonin, which makes the whole state of relaxed and happy, but it is very necessary in times of irritability and tearfulness. These products generally have better, not only during PMS, does not prevent the whole cycle of eating them.
3. Drink water
. Such an amount as you can. This will not only keep you constantly hydrated and avoid headaches, it cleanses the body of toxins, prevents bloating.
4. Reduce your intake of salt
. A week before the expected period of PMS, try to reduce the amount of salt as much as possible. Salt water is the cause of the delay, you can avoid the discomfort of the swelling and keep the harmony and get rid of unnecessary kilograms. It is also proved that salt intake is associated with headaches, so if you can give up the salt at least a week in the month, you will feel much better.
5. Add the consumption of dairy products
. These products are good not only because it strengthens bone, they prevent the loss of magnesium, which is very necessary during menstruation. If you think that is not enough in your diet products containing magnesium, consult your doctor, maybe you will register some magnesium complex. You really see the difference when the magnesium in your body is enough.
6. Avoid caffeine
. Like coffee soothes and helps to concentrate, but! Caffeine can make you too nervous and can increase irritation. There are also opinions that caffeine is associated with headaches and bloating. Therefore, in the premenstrual period, you can switch to products with a low content of caffeine or caffeine-free drinks at all.
7. Eat enough fish.
The increase in the number of your diet oily fish containing Omega 3 acids significantly improve overall health, and you will also notice improved skin condition. Omega 3 fatty acids are also good prevention of breast cancer, giving the skin a beautiful shade of a noble. Note tuna, salmon, any freshwater fish should also be present in the diet, it also contains a good part of vitamins and acids.
8. Make sure to get vitamin E.
Sunflower seeds, olive oil, avocados and almonds - all excellent sources of vitamin E. Please note, all of these products can be a great snack without harming figure and health. And vitamin E can help us during PMS to reduce breast tenderness and swelling of her.
Many women who have tried to imagine these simple tips, has thanked the experts for advice as relieved. Try it and you will first reduce symptoms through nutrition, without resorting to synthetic drugs.
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