If you have PMS, most vegetables and fruits are essential. Not only do the vitamins, minerals and other nutrients they contain help balance fluctuating hormone levels and ease PMS, they can keep your bones strong, boost your immune system, calm the nervous system, ease depression, aid digestion and bloating because of their fiber content. For example, vitamin B6 found in spinach, lentils and bananas can ease depression, irritability, mood swings, breast tenderness, fatigue, acne and water retention. Vitamin C found in Brussels sprouts, green leafy vegetables, sugar cravings, water retention and breast tenderness. Vitamin E found in sweet potatoes, asparagus and green beans, can ease breast tenderness, depression, insomnia and fatigue. Calcium, found in spinach and green leafy vegetables and Magnesium found in beans, peas and green leafy vegetables could ease water retention, headaches, mood swings and fatigue.