View foods by supporting nutrients:
Magnesium:
Studies suggest magnesium supplementation may ease PMS symptoms related to bloating, fluid retention, weight gain and mood change. [1] [2] [3]
DV =
400mg
of Magnesium
Pumpkin Seeds
550mg of Magnesium, Mg,
in 100g of Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-3 - EPA:
EPA (Eicosapentaenoic Acid) is one of the omega-3 fatty acids. Studies on EPA suggest it may have an influence on cognitive health relating to mood and behavior. Omega-3 fatty acids has been linked to the reduction of psychiatric symptoms of PMS including depression and anxiety. [1] [2] [3] [4]
Mackerel
0.653g of 20:5 n-3 (EPA),
in 100g of Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin D:
Vitamin D is required to maintain normal blood levels of calcium, which may contribute to the ease of PMS symptoms. It stimulates calcium absorption and proper usage. Vitamin D is naturally present in very few foods. It is also produced by exposure of the skin to sunlight. [1] [2] [3]
DV =
400IU
of Vitamin D
Mackerel
457IU of Vitamin D,
in 100g of Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
-_54caa2f5bbf85.jpg)
Halibut (Flounder)
231IU of Vitamin D,
in 100g of Fish, halibut, Atlantic and Pacific, cooked, dry heat