During menstruation is best to eat frequently and in small portions. Food must be chosen such that in a lot of carbohydrates, but little protein and proteins. In addition, food must be sufficient vitamins, micro- and macronutrients.
First, eat more bananas, milk, dates, tuna, whole, it contains a lot of carbohydrates (pasta, rice, whole grain bread, oatmeal, etc.). These products help to raise seratonin and beta-endorphin, and thus get rid of nervousness and bad mood.
Secondly, eat whole grains and beans - they have a lot of B vitamins, so they contribute to the stimulation of the right brain function, therefore, help fight fatigue and loss of concentration.
Third, chew as much apples - they saturate your body with such necessary during menstruation magnesium and iron.
Fourth, eat apricots and plums, kiwi. These fruits are rich in potassium and zinc, which soften the unpleasant symptoms of PMS.
Fifth, lean on olive oil and nuts, they have anti-inflammatory properties because they contain a lot of omega-3 compounds.
Also during menstruation is useful to drink herbal teas and infusions. Ginger, for example, well relieves nausea, red raspberry leaf removes cramps, dandelion tea - the perfect remedy for pain and bloating, primrose oil eliminates breast tenderness, wood berry combats insomnia and mood swings.