1. Eat a Nutrient Dense Diet To Avoid Nutrient Deficiencies.
Nutrient deficiencies are associated with increase risk of PMS symptoms, so make sure you are eating a diverse amount of fresh fruit, vegetables, and animal meat to maximize your intake in nutrients. Women with dietary intake low in vitamin E, essential fatty acids (EFAs), selenium, calcium, glutathione, and vitamin D have been shown to have a higher risk in experiencing PMS symptoms.
Food Sources For Vitamin E
Spinach, Almonds, Chard, avocados, wheat germ, sweet potatoes, butternut squash, and sunflower seeds.
Food Sources For EFAs
Wild caught salmon, mackerel, egg yolks, herring, sardines, anchovies, cod liver oil, tuna, walnuts, flax seeds, chia seeds, and hemp seeds.
Food Sources For Selenium (caveat: the amount of selenium in food depends on the soil it was grown in)
Brazil nuts, halibut, sardines, wild caught salmon, grass-fed beef, beef liver, chicken liver, and pasture raised eggs.
Food Sources For Calcium
Raw milk, broccoli, sardines with bones, watercress, kale, cheese, bok chop, okra, and yogurt.
Food Sources For Glutathione
I have written an article that goes more into depth about food sources for glutathione here.