7 Magnesium-Rich Foods That Can Help Tame PMS

Premenstrual syndrome (PMS) can be incredibly challenging for many women, but incorporating magnesium-rich foods into your diet may help alleviate some of the symptoms. Magnesium plays a crucial role in muscle relaxation, hormone regulation, and neurotransmitter function, making it an essential mineral for managing PMS. Here are seven magnesium-rich foods that can help you tame PMS symptoms.

1. Spinach

Spinach is a fantastic source of magnesium, providing about 157 mg per cup when cooked. This leafy green is also rich in iron and vitamins A and C, making it a nutritious addition to your diet. Incorporate spinach into salads, smoothies, or sauté it as a side dish to boost your magnesium intake.

2. Almonds

Almonds are not only a great snack but also pack a punch with around 80 mg of magnesium per ounce. They are also high in healthy fats, protein, and fiber, which can help keep you full and satisfied. Add almonds to your breakfast cereal, yogurt, or enjoy them as a midday snack.

3. Avocado

Avocados are a superfood that provides about 58 mg of magnesium per fruit. They are also rich in healthy monounsaturated fats, which can support heart health. Enjoy avocados in salads, on toast, or as guacamole to reap the benefits of this magnesium-rich food.

4. Dark Chocolate

Good news for chocolate lovers! Dark chocolate contains around 64 mg of magnesium per ounce. Opt for dark chocolate with at least 70% cocoa content to maximize the health benefits. Enjoy a small piece of dark chocolate as a treat to help curb your PMS symptoms.

5. Black Beans

Black beans are a versatile legume that provides about 120 mg of magnesium per cup when cooked. They are also high in protein and fiber, making them a great addition to a balanced diet. Use black beans in soups, salads, or as a base for veggie burgers.

6. Bananas

Bananas are known for their potassium content, but they also offer about 32 mg of magnesium per medium-sized fruit. Bananas are a convenient and portable snack that can help boost your energy levels and manage PMS symptoms. Add bananas to your smoothies, oatmeal, or enjoy them on their own.

7. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a powerhouse of nutrients, including about 150 mg of magnesium per ounce. They are also rich in antioxidants, iron, and zinc. Sprinkle pumpkin seeds on your salads, yogurt, or enjoy them as a crunchy snack.

FAQ

1. How does magnesium help with PMS?

Magnesium helps to relax muscles, regulate hormones, and support neurotransmitter function, all of which can alleviate common PMS symptoms such as cramps, mood swings, and fatigue.

2. How much magnesium should I consume daily to help with PMS?

The recommended daily allowance (RDA) for magnesium varies by age and gender, but adult women generally need about 310-320 mg per day. Consult with your healthcare provider for personalized advice.

3. Can I take magnesium supplements instead of eating magnesium-rich foods?

While magnesium supplements can be beneficial, it’s always best to get your nutrients from whole foods. Whole foods provide additional vitamins, minerals, and fiber that supplements may lack.

4. Are there any side effects of consuming too much magnesium?

Excessive magnesium intake from food is rare, but high doses from supplements can cause side effects such as diarrhea, nausea, and abdominal cramping. Stick to the recommended dosage and consult your healthcare provider if you have concerns.

5. What other lifestyle changes can help manage PMS symptoms?

In addition to a magnesium-rich diet, regular exercise, adequate sleep, stress management techniques, and staying hydrated can all help manage PMS symptoms effectively.