What foods should women take during menstruation?

　　Nutrition experts have found that premenstrual discomfort is related to the lack of nutrients. As long as you supplement the corresponding vitamins, you can spend this period easily and happily.

　　Problem 1: Moody

　　Xiao Jie would become moody, cry easily, and become depressed every time before her period. She had mood changes that she didn't even understand why they happened.

　　Lack of element: Vitamin B6 Research shows that those who consume enough vitamin B6 female , it can also maintain emotional stability before menstruation. This is because vitamin B6 can help synthesize mood-enhancing hormones. nerve Transmitters such as dopamine. Another study showed that vitamin B6 can relieve premenstrual anxiety when taken with magnesium.

　　Recommended foods: Cauliflower, carrots, bananas

　　Question 2: Chest discomfort

　　As soon as Zhang Lin was approaching her menstrual period, she found that her breasts became hard and distended pain Don't touch it at all. In fact, this is also one of the common symptoms of premenstrual syndrome.

　　Deficient elements: Vitamin E Women who consume vitamin E will have an 11% reduction in chest discomfort. This nutrient reduces the production of prostaglandins, substances that trigger a range of premenstrual pain. Vitamin E can also relieve stomach ache。

　　Recommended foods: vegetable oil, spinach, grains

　　Question 3: Abdominal pain

　　Ying will feel intermittent abdominal pain a week before menstruation. When 2-3 days before menstruation, the pain becomes more severe.

　　Lack of elements: Fatty acid-3 fatty acids Abdominal pain is the most common premenstrual problem. If women consume more fat-3 fatty acids in their daily diet, 40% of abdominal pain can be relieved. Omega-3 fatty acids can reduce the secretion of a hormone in women that may be exacerbated during premenstrual periods Uterus The contractions cause abdominal pain. Omega-3 fatty acids can also relieve anxiety caused by premenstrual syndrome.

　　Recommended food: deep-sea fish, such as salmon and tuna

　　Problem 4: Insomnia and poor sleep quality

　　Jingjing started to suffer from insomnia a week before her period. Even if she fell asleep, she would wake up easily. Jingjing felt exhausted and exhausted.

　　Deficient element: Tryptophan Due to hormonal changes, about 60% of women have difficulty falling asleep in the week before menstruation. However, tryptophan can effectively improve sleep quality. The body uses tryptophan to produce a chemical amine to help you sleep peacefully.

　　Recommended foods: turkey, beef, pecans

　　Question 5: Acne

　　Chenchen can accurately know the time of her menstruation every month, because before that, the annoying acne always appears on her beautiful face on time.

　　Lack of element: Zinc Acne is the most troublesome thing for women. A study shows that the zinc content in the body of women without acne is significantly higher than that of women with acne. Zinc blocks the growth of an enzyme that can cause inflammation and infection. In addition, zinc can reduce skin Oil secretion reduces the chance of infection. So to get rid of those little acne, give yourself some zinc!

　　Recommended foods: beef, meat, lamb, shrimp, pumpkin

　　Question 6: Addicted to sweets

　　Qian always gains weight in the week before menstruation because she is particularly hungry at this time and has a strong desire for sweets.

　　Deficient element: Calcium Women who consume more calcium before menstruation will reduce their hunger by 48%. Because the secretion of estrogen increases at this time, it prevents calcium from being dissolved in the blood. Because of calcium deficiency, women are more likely to have mood swings. Women who are in a bad mood tend to vent their unhappiness by overeating. By supplementing with foods high in calcium, you can alleviate the symptoms of premenstrual hunger while also relieving premenstrual headaches and eliminating body bloating.