Supplements for a Better Menstrual Health
Vitamin A and beta-carotene are essential for the maintenance of epithelial tissue, including mucous membranes, and help maintain elasticity in tissues. Vitamin A can help reduce and eliminate pre- menstrual symptoms and skin problems, such as rashes, acne gras excess skin. Natural sources of vitamin A are: carrots, pumpkins, melons, tomatoes, dried fruits, fresh strawberries, broccoli, Brussels sprout .
Vitamin B Complex allows the liver to metabolize estrogen, and helps reduce pre-menstrual stress.
Vitamin B -6 is known as the ” stress vitamin ” because it is an important in release of serotonin and dopamine in the brain’s neurotransmitters and helps maintain a sense of wellbeing. This vitamin is very effective for pre menstrual syndrome.
Vitamin B -12 Is the ideal blood solution, folic acid containing helps prevent anemia and increase red blood cells, is also ideal for digestion and absorption of food synthesis protein, and metabolized fats and carbohydrates. If there is a defficiency of vitamin B -12, it can cause chronic fatigue, headaches, irritability, difficulty breathing, memory loss, nervousness, palpitations, depression, constipation, dizziness, anemia, and dizziness .
Vitamin C ascorbic acid is essential to control stress and allergies. It is usually packed with bioflavonoids which help for heavy menstrual bleeding. Sources of Vitamin C: berries, citrus fruits, green vegetables, sweet peppers , tomatoes , papaya , onion, radish, parsley , is relatively easily obtained this vitamin in food.
Vitamin E ( alpha , beta and gamma tocopherol ) prevents oxidation of fat in the body. It stabilizes membranes and quenches free radicals; It helps maintain the structural integrity of the muscles and works with other antioxidants such as a Vitamin C, and selenium, to eradicate free radicals that can cause tissue overgrowth.
Sources of Vitamin E broccoli, asparagus, whole grains, wheat germ, green vegetables turnips, potatoes, olive oil, safflower oil, and eggs. Supplementation is essential, since it is impossible to obtain the daily dose of this vitamin exclusively in food without consuming too much fat.
Bioflavonoids are natural sources of estrogen and help the natural production of estrogen in the body. When recommended by the physician help reduce fluid retention, headaches, mood swings and doses. Sources that contain Bioflavonoids: white bark of citrus, tomatoes, wheat, green peppers, soybeans and soy products.
Calcium just before ovulation , the calcium levels in the blood drop . This deficiency can cause headaches , muscle cramps, bloating , nervous tension , pelvic pain and abdominal cramps. To help prevent fluctuations in the levels of calcium , it is best to take a supplement of calcium and magnesium in the month. Calcium sources : green leafy vegetables , soybeans , raspberries , citrus fruits , fish, dairy products. Avoid saturated dairy products this can create an imbalance in the calcium magnesium ratio.
Sources for calcium collared greens, wheat, wheat,wheat germ, peanut , green cabbage, cooked beans, millet and soybeans.
Potassium is found mainly in intracellular fluxes of the body and helps maintain the integrity of cells and water balance. If you do not have enough potassium, you will retain fluid and salt, as a result get headaches, fatigue, and dizziness. Eating foods high in potassium, increases your sodium levels and decreases the possibility of fluid and salt retention. Sources for potassium: Banana, potatoes .
Zinc having chloride deficiency can cause headaches during menstruation, stress irritability, depression, zinc is necessary to avoid an abundance of copper, a condition which translates as an increase in estrogen and therefore moodiness and irritability.
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