Foods That Help PMDD

PMDD, or Premenstrual Dysphoric Disorder, is a condition many women experience the week before their periods. The Mayo Clinic reports that this disorder is marked by exhaustion, depression, anxiety, achy muscles and flu-like symptoms. Though 10 percent of menstruating females experience PMDD, the cause is unknown. However, certain foods are believed to alleviate these debilitating symptoms.

Chocolate

The craving for chocolate before your period is likely due to the need for minerals such as magnesium, iron and copper. Diana Dell and Carol Svec, authors of the book, "The PMDD Phenomenon," state that women can mitigate PMDD symptoms by eating chocolate. They explain that dark chocolate is rich in antioxidants, minerals and can boost serotonin levels. Choose dark chocolate to minimize sugar and fat intake. Ideally, select a brand with at least 85 percent cacao and eat just two squares per day.

Walnuts

Walnuts are a rich source of omega fatty acids, which boost brain power and improve mood. Because these fats cannot be produced naturally in the body, you must get them through diet. In her book, Womens Encyclopedia of Natural Medicine, Tori Hudson recommends that women consume these fatty acids to combat PMDD. Because fats can be denatured at high temperatures, choose raw walnuts over roasted ones to get the optimal amount of fatty acids.

Water

Water has a bad reputation among menstruating women due to the belief that staying hydrated during this time leads to increased fluid retention and water weight. However, according to Registered Dietician Susan Eberle, dehydration can make PMS symptoms worse. Sodium and caffeinated beverages also can contribute to PMS symptoms. Drink a large glass of water before meals to assist with digestion and to curtail overeating. If plain water is unappealing, add lemon juice or a splash of cranberry or apple juice to enhance the flavor.

Leafy Greens

Leafy greens are full of nutrients that combat PMDD, such as calcium, B vitamins and iron. If you are not accustomed to the taste of greens, start with mild greens such as romaine and spinach, gradually progressing to the bitter ones such as swiss chard and arugula. Avoid iceberg lettuce; while it is high in water, it contains little nutrients. The darker the greens, the better.

Sesame Seeds

Sesame seeds are high in copper, manganese, magnesium, iron and other nutrients your body needs when it loses blood. In addition, seeds are also high in omega fatty acids. Although they are high in calories and fat, the nutrient trade-off could make this a worthy snack. Sprinkle these seeds on salads or sandwiches, or eat them plain. To avoid excessive sodium, choose raw or unsalted sesame seeds.