Mood swings, irritability, bloating . . . who needs it? Premenstrual syndrome affects an estimated 40% of American women. Studies have found that eating certain foods may help decrease those pesky symptoms.
A study conducted at the University of Massachusetts in Amherst found that women who ate the highest amount of calcium (around 1,200 milligrams a day) were 30% less likely to develop PMS than women who ate much lower amounts (530 milligrams per day). One cup of nonfat plain yogurt has about 40% of your daily recommended dose (400 milligrams).
Other calcium-rich foods: milk, calcium-fortified orange juice and soy milk, kale, bok choy
Vitamin D and calcium work together to help keep bones strong. The same study conducted at the University of Massachusetts in Amherst found that women who took in more vitamin D from food showed a similar risk reduction as when eating a high-calcium diet. Three ounces of cooked salmon has over 100% of your recommended daily dose of vitamin D.
Other vitamin-D rich foods: tuna, vitamin D-fortified milk and orange juice, sardines