Having said that, there is no doubt that a healthy body is a person's most valuable asset. And to keep this valuable asset thriving one must pay attention to the body's needs and take care of it in the best way possible. Diet and proper eating habits are the most important factor when it comes to having a healthy body, a nutritious diet that consists of all the essential vitamins and minerals to fulfill bodily requirements. Vitamins and minerals are important for both men and women, but the later gender has a different set of needs when it comes to nutrients.
While we talked about how vitamins and minerals are essential to have a powerful immunity in our last blog "How the essential Vitamins and Minerals make your Immunity stronger", here we are going to focus on our powerhouse gender - Women, and how specific nutrients (vitamins, minerals, and organic plant extracts) not only enhances immunity but also help fight PMS symptoms!
Let's understand what exactly PMS is and what are the symptoms that make this syndrome a serious issue for women in day to day life. PMS or Premenstrual syndrome is a set some symptoms that women face a few days before their period starts. These signs vary from woman to woman, some might have severe symptoms that hampers their day to day life, while others might not have a problem at all. These symptoms or signs can be physical, emotional, or behavioral, the good part is that they go away once your period starts. A few common symptoms are-
Physical- tender breasts, bloating, hunger, sweet tooth, joint pain, back pain, acne, constipation or diarrhea
Emotional and Behavioral- mild depression, mood swings, insomnia, and tiredness.
It is a fact that PMS occurs because of vitamin deficiency in the body before periods because of hormonal changes. Women face a great deal of nutrient loss via blood and to fight off PMS symptoms it is important to replenish the body back and maintain the nutrient level. There are a few important vitamins, minerals, and organic plant extracts that help to bring the nutrition level up and minimize PMS in the long run, but also enhance overall immunity of the body.
PMS- Vitamin A is also known as Retinol which plays an important role in keeping the skin healthy. The adequate intake of it helps in acne reduction and skin inflammation. Also, it is important to know that vitamin A can be toxic at a high level, hence you should indulge a limited amount of beta carotenes in your diet.
The daily requirement of vitamin A for women is 900mcg.
Immunity- Vitamin A is a fat-soluble vitamin that your body needs for growth, development, 6/6 vision, healthy skin, reproduction, and immune system. This vitamin supports white blood cells in capturing and removing bacteria and other foreign pathogens from the body. It also helps in lowering inflammation in the body.
PMS- Vitamin C is known to fight off the swelling and soreness of breasts during PMS. It also helps in the metabolic process to stop weight gain during the period. Vitamin C plays a part in estrogen level regulation, hence vitamin C intake is a must to stop swelling, soreness, and weight gain during the period.
The daily requirement of vitamin C for women is 75mg.
Immunity- Vitamin C is a water-soluble vitamin, that you might already know as a fighter that supports your body to fight cough and cold. This vitamin also helps reduces the duration of your staying sick. Vitamin C helps prevent respiratory and other infections, at the same time it is also beneficial for your skin which is a major part of your immune system as it protects you from all the external pathogens in the atmosphere.
PMS- Vitamin D is a fat-soluble vitamin that gets stored in the body. When the vitamin levels fall, this vitamin helps to target inflammation PMS symptoms. That means it directly targets cramping. Vitamin D also works as a hormone that helps regulate and absorb calcium in the body, and calcium is known to help PMS symptoms such as tiredness, mood, cramping, and pain.
The daily requirement of vitamin D for women is 0.211mg.
Immunity- Well it is a lesser-known fact by many that vitamin D is not a vitamin, it's a hormone! Vitamin D does not work as a cofactor for enzymes but it directly enters the nucleus of the cell and influences gene expression, and by doing so it plays a big shot role in the immune response. Vitamin D has a dense history as doctors and practitioners for centuries have relied on this vitamin to prevent and fight infections.
PMS- Vitamin E is a fat-soluble vitamin that has many known antioxidant properties, hence it protects the breasts and uterus from inflammation and swelling during and before periods. Vitamin E also targets tension, mood swings, stress and helps regulate these symptoms.
The daily requirement of vitamin E for women is 15mg.
Immunity- Vitamin E can also be called the "youth" vitamin because this vitamin not only helps in inflammation but also gives immunity the required boost and helps ward off infections and illnesses because of its antioxidant properties.
PMS- Vitamin K1 is a fat-soluble vitamin that helps in blood coagulation this means it helps blood to clot and can reduce heavy bleeding during periods and also regulate body cramps during PMS.
The daily requirement of vitamin K1 for women is 60-65mg.
Immunity- Vitamin K helps in blood coagulation, bone metabolism, and regulation of body enzymes. It also plays the role of a cofactor for some plasma proteins, hence directly affecting immune and inflammatory responses performed by T cells.
PMS- Iron is a mineral that we directly associate with blood, without proper intake of iron we can become anemic because the red blood cells will not grow and function properly. Iron deficiency in women results in fatigue, cramping, bloating, and mood swings. Iron also plays a crucial part in the formation of melatonin in the body. Melatonin hormone helps in stabilizing mood swings and depression, it also promotes sleep in the body at night which can be directly related to emotional PMS symptoms.
The daily requirement of Iron for women is 18mg.
Immunity- Iron has always played a major part in the body. When we think of iron and its benefits we majorly thing about blood. But iron has more responsibility to it like carrying oxygen to the blood, eliminating fatigue, maintaining immune system functions, preventing and eliminating anemia, boosting hemoglobin, and plenty of other functions.
PMS- Borage oil has essential antioxidants and anti-inflammatory properties that help in reducing PMS symptoms like cramps, bloating, acne, swelling, and depression.
Immunity- Borage oil is a natural and organic anti-inflammatory supplement and has the highest amount of Gamma-linolenic acid (GLA) which is an essential Omega-6 fatty acid. It cannot be produced by the body, hence it is important to add this fatty acid in your diet. It has anti-inflammatory properties and essential antioxidant properties to itself.
PMS- As an anti-inflammatory agent, primrose oil reduces cramps and breast tenderness. It also regulates mood swings and depression, as it is a high source of essential omega-6 fatty acids. This oil maintains a balance between estrogen and proestrogene.
Immunity- Evening Primrose oil is a major plant source of omega-6 fatty acids. The seeds of this plant contain up to 25% of Linoleic acid (LA) and Gamma-linolenic acid (GLA). These are essential fatty acids because they cannot be produced by the body but play a crucial role in enhancing and maintaining the immune system. These fatty acids have anti-inflammatory properties and essential antioxidant properties.
These vitamins, minerals, and organic plant extracts make dealing with PMS easier and keep you going even while you are on your period. Try to make these essential nutrients a regular part of your life because they not only make PMS symptoms lighter but also makes sure that you have a strong immune system and a powerful immunity. Meadbery's Women Multivitamin has all these essential nutrients and more that would make you stronger and keep you healthy.