A healthy diet which includes complex carbohydrates - whole-grain breads, cereals, pasta, potatoes, beans, rice, and whole grains helps to regulate blood sugars eliminate sugar cravings.

Fresh vegetables such as kale, collards, mustard greens, carrots, turnips, parsnips, broccoli, Brussels sprouts are high in nutrients that reduce PMS-related blood sugar and mood swings, and Fruits such as apples and pears contain fiber and less sugar all help ease heavy menstrual bleeding and premenstrual symptoms.

Calcium:
Abdominal cramping and muscular contractions which can occur as PMS can be relieved by eating high calcium foods such as Broccoli, Black Beans, Navy Beans, whole grain cereals, soybeans, spinach, bok choy, kale, corn, fish, tofu, almonds, oysters, milk, yogurt and cheese.

Magnesium:
Mood swings and food cravings are also known to be alleviated by magnesium which facilitates the absorption of calcium. Green vegetables such as spinach are good sources of magnesium as are legumes (beans and peas), nuts and seeds, and whole unrefined grains. Try eating spinach, avocados, barley, oysters, pumpkin seeds, sunflower seeds, brazil nuts, buckwheat and almonds.

Vitamin B6:
Is often taken as a supplement to reduce depression, relieve cravings, fatigue, mood swings, fluid retention and bloating during periods. Foods rich in vitamin B6, include fish, tuna, chicken, turkey, pork, brown rice, barley, soy foods, broccoli, sweet potatoes, bananas, avocados, mangoes, cantaloupe, sunflower seeds, and spinach.

Zinc.
Low zinc levels in women prone to PMS suggest that a diet rich in this important mineral may prevent PMS symptoms. Leading food source of zinc include barley, wheat, crab, oysters, beef, lamb, chicken and turkey.

Vitamin E.
Is often taken as a supplement to reduce breast tenderness, nervousness, depression, headache, fatigue, and insomnia. Vitamin E can be taken as a supplement and is found in broccoli, almonds, sunflower seeds, Brazil nuts, peanuts, safflower oil, corn oil, olive oil, mangoes, avocadoes, apples, and blackberries.

Functional Whole foods
Certain foods when eaten can help to relieve the severity of symptoms associated with PMS and some foods when restricted have a positive outcome.

A healthy diet with a normal eating routine helps overall good health and to learn more, Gale Jack's Women's Health Guide and Calm Energy, or Food and Mood Handbook, Food and Mood and Food & Mood Cookbook by Elizabeth Somer provide insight and practical solutions.

Besides diet, regular exercise and relaxation decreases premenstrual symptoms. Vitamin supplements or herbal preparations offer relief for many women experiencing menstrual difficulties.