According to experts, up to 75 percent of all women can suffer for a few days every month just before they get their period. If you’re one of them, then you are in the right place — this article will teach you how to cut your PMS symptoms by as much as half simply by consuming foods that are rich in a particular type of mineral.

Read on if you no longer want to put up with those pesky PMS symptoms monthly. Don’t forget to share this article later on to also let your female relatives and friends know which foods they should load up on to fight PMS.

Based on a US study, women could keep PMS at bay simply by consuming foods that are rich in calcium. Yes, it’s that very nutrient that everybody knows as so important for keeping the bones strong, which then helps considerably lower osteoporosis risk — a bone disease that tends to pester females more than men.

Are you aware that calcium does so many other things aside from fighting off bone weakening? Doctors say that some of the most noteworthy roles that this mineral plays include:

Maintaining a regular heart beat 

Assisting in the proper clotting of blood 

Promoting muscle contraction 

Helping in the proper functioning of the nerves 

Lowering colorectal cancer risk

Some doctors believe that PMS is just calcium deficiency manifesting in a different form, which is something loathed by all women who suffers from such problem. In fact, numerous studies have shown that women who consumed more calcium per day were less likely to suffer from PMS symptoms than those who didn’t add enough calcium in the diet.

To make sure that you are getting enough calcium daily, simply consume various calcium-rich foods. You are not going to have a shortage of foods to choose from as there are many of them that contain the said mineral.

While it’s true that some of the best sources of calcium are foods that come from animals, in particular those that are made from or contains milk, there are also various options available for vegetarians. You may also opt for these particular food sources of calcium if you just want to cut back on your daily intake of saturated fat and cholesterol.

Include these foods in your diet regularly to help considerably lower your PMS symptoms:

Milk

There is no denying that milk is an excellent source of calcium. However, whole milk may actually trigger PMS. If whole milk seems to worsen PMS, give skimmed milk a try.

Cheese

Since cheese is made from milk, consuming it lets you obtain lots and lots of calcium.

Yogurt

Another milk-based product, yogurt supplies your body with good amounts of calcium. It also yields beneficial bacteria that help regulate digestion and mood.

Canned sardines

Because of their edible bones which are rich in calcium, canned sardines are great for women with PMS. The intake of canned salmon is also recommended.

Nuts

Women who suffer from PMS on a monthly basis should snack on a handful of almonds, walnuts, hazelnuts, Brazil nuts and other types of nuts as they are actually rich in calcium.

Seeds

Sprinkle calcium-rich sunflower, flax, pumpkin or sesame seeds on oatmeal and salads.

Beans

There are all sorts of beans that contain calcium, so make sure that you also include them in your diet. Just soak and cook them enough to help fend off gassiness.

Dark leafy greens

Did you know that there are many dark leafy green vegetables that have calcium in them? Some good examples are spinach, kale and collard greens.

Fortified foods

These days, more and more food products are fortified with calcium. So when shopping, make sure that you read labels to help boost your daily calcium intake and ward off PMS.