The most useful products for women

How often do you eat nuts, beans, fish and whole grain bread? According to Celine Tuati, these products should be present in the diet of a modern woman, if not every day, then exactly every other day. And there are a number of reasons for this.

Magnesium against premenstrual syndrome

Irritability, tearfulness, fatigue, back pain – usually all these symptoms are usually combined with the capacious abbreviation PMS (premenstrual syndrome). Its main cause is magnesium deficiency in the second phase of the cycle.

Magnesium deficiency is a common problem today. Its reason is a decrease in the content of this chemical element in refined foods. Reduced magnesium content in the body causes a state of anxiety, nervousness, insomnia and fatigue. Often people complain of causeless headaches, increased fatigue, anxiety, not suspecting that they simply do not have enough magnesium.

Where to look?

There is a lot of magnesium in beans, cocoa, dark chocolate, sunflower seeds, as well as nuts (pistachios, almonds and Brazilian), tahini halva, soy flour, whole grain bread. Please note that half of the magnesium is lost during heat treatment, and a third is lost during freezing.

Omega-3s for pain and spasms

Unpleasant sensations due to spasms of the muscles of the uterus on critical days are triggered by prostaglandin molecules. Prostaglandins also cause inflammation pain. And Omega-3 contributes to the production of so-called anti-inflammatory molecules. In addition, Omega-3 smooths out hormonal surges and improves mood.

Where to look?

It is no coincidence that omega-3 is called an essential acid, it is not produced in the body. It can only be obtained from outside. Most of the Omega-3 in fish oil, so nutritionists recommend eating trout, mackerel, sardines, herring, halibut and other fatty fish as often as possible. As well as chia and flax seeds.

Calcium against osteoporosis

Osteoporosis (decrease in bone density) usually begins to progress in women after 50 years of age. The fact is that bone density depends on the level of sex hormones in the body. With the onset of menopause, it decreases significantly, and the bones become thinner. Calcium can make them stronger.

For a long time it was believed that dairy products are the best sources of this element. However, in order to gain a daily allowance of 1000-1500 mg from them, you will need to eat 1 kg of cottage cheese or drink 1-1,5 liters of milk. In addition, calcium from dairy products is less well absorbed due to the high content of animal protein in them.

Where to look?

A lot of calcium is found in algae, for example, in spirulina (1100 mg per 100 g). Also important sources of this element include poppy seeds, almonds, sesame seeds, dried figs and persimmons. However, cheese, cottage cheese and other dairy products should not be written off either.

Legumes and cereals for good mood

These foods, rich in fiber and slow-acting carbohydrates, help keep you feeling full longer and avoid the sudden drop in blood sugar that leads to weakness and reduced performance.

In addition, legumes and whole grains promote the synthesis of serotonin, the so-called happiness hormone, which means they fight bad mood, irritability, and a breakdown.

Where to look?

Include lentils, mung beans, chickpeas, white and red beans, peas, rice, whole grain bread in your daily diet.

Less salt!

Salt retains water in the body, which leads to swelling and a feeling of heaviness in the legs and stomach, especially on critical days. To reduce salt consumption when cooking, use more spices, spices, wine vinegar instead. The food will turn out tasty and fragrant, and you will not notice the lack of salt.

Try to eat less sausages, smoked meats, salted fish of industrial production, soy sauce. If you use canned vegetables when cooking, be sure to rinse them under running water.