Best bets: Yogurt will help you reach your calcium quota (3/4 cup has 300 mg calcium). Sprinkle it with sunflower seeds, a surprise source of additional calcium (one ounce has 50 mg) and mood-boosting magnesium. The seeds are also a good source of omega-6 fatty acids, which some women say helps alleviate breast tenderness.
Stir bananas and walnut pieces into oatmeal. This easy-to-make snack is high in magnesium and soluble fiber, which can help prevent period-related diarrhea. Drizzle flaxseed oil on top to get some extra omega-3s —without the fishy taste.
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