Nutrition
Nutrition is important to keep the body running efficiently, and as preventative measures believed to reduce the risk of breast cancer and to reduce PMS symptoms. Healthy fats should not be overlooked. Artificial ingredients in foods are typically unhealthy.
Dietary fiber reduces the chances of cancer and other diseases. Fiber helps the body rid itself of toxins. Also, fiber is believed to be digested by bacteria to make anti-cancerous chemicals that enter the body. Fruits, vegetables, and green tea have also shown evidence to lower cancer risk.
Iron, B Vitamins, Magnesium, Calcium and other vitamin and mineral intake is helpful to reduce PMS occurrences. Many vitamins and minerals are antioxidants, which are important in their role for reducing the chances of cancer. A lot of antioxidant and anti-carcinogenic vitamins and minerals work in synergy together. Plant sources are good providers of all vitamins except vitamin B12, which can be obtained through dairy and eggs.
These suggestions are below the "Tolerable Upper Intake Limit" (UL), and are within ranges that don't have issues according to sources used for adults. Different forms of a vitamin or previtamin have different conversions between International Units (IU) and grams. Please check amounts with your local recommendations. This is an inconclusive list.
Nutrients
Vitamin A
Vitamin A is also known as retinol. In natural form, vitamin A and it's previtamins (cartenoids) have antioxidant properties if not overdone. Alpha-carotene, beta-carotene, canthaxanthin, cryptoxanthin, lycopene, lutein, zeaxanthin are common cartenoids. Cartenoids, except lycopene, convert into vitamin A, by different units, when the body needs it. In excess, previtamin A aren't known to have toxicity issues like vitamin A.
Synthetic beta-carotene and synthetic vitamin A generally don't have beneficial antioxidant properties of natural form, and it might even be unhealthy. Other synthethic cartenoids perhaps lack the health benefits of natural previtamin A as well.
Mixed carotenoids from a variety of certain fruit and vegetable sources are best. Vitamin A intake should be below 1,000μg, and cartenoid amounts can exceed 3,500IU.
B Vitamins
B vitamins are needed for cellular function, and a few of them are antioxidants. Vitamin B6 can reduce PMS symptoms.
Vitamin C
Anti-oxidant. 150mg to 1,200mg.
Vitamin D
Helps prevent cancer. Do not take more than 900 IU, because more than this amount can cause calcium deposits in vital organs. For reference: therapeutic doses of Vitamin D have been double that number, but this is not needed here.
Vitamin E
Vitamin E is good against fibriotic breasts. It also preserves other vitamins and minerals. Natural vitamin E is more effective. Below 650IU is a suggested amount for Vitamin E.
Vitamin K
Anti-oxidant properties. It is also known for aiding with blood clots. Vitamin K is produced in the gut, so deficiencies aren't common. 80μg is a suggested amount of Vitamin K.
Selenium
Has antioxidant properties. 40μg to 200μg.
Iron
Between 20mg and 30mg.
Zinc
Between 15mg and 25mg.
Iodine
150μg to 300μg.
Manganese
2mg to 8mg.
Calcium and Magnesium
Vitamin D helps the body use calcium and magnesium effectively. Phosphorus and magnesium require the body to need more calcium. Calcium 1,000mg to 1,500mg. Magnesium up to 350mg. Calcium and magnesium are better taken by a 2:1 ratio.
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References:
- EurekAlert! Women's Iron Intake May Help to Protect against PMS. Washington (DC): University of Massachusetts at Amherst. 2013. http://www.eurekalert.org/pub_releases/2013-02/uoma-wii022013.php.
- EurekAlert! Fiber Intake Associated with Reduced Risk of Death. Washington (DC): The JAMA Network Journals. 2011. http://www.eurekalert.org/pub_releases/2011-02/jaaj-fia021111.php.
- EurekAlert! High alpha-carotene levels associated with longer life. Washington (DC): The JAMA Network Journals. 2010. http://www.eurekalert.org/pub_releases/2010-11/jaaj-hal111810.php.
- Lattimer JA, Haub MD. Effects of Dietary Fiber and its Components on Metabolic Health. Nutrients. 2010 Dec;2(12). http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631.
- Liberman S, Bruning N. The Real Vitamin and Mineral Book: The Definite Guide to Designing Your Personal Supplement Program. 4th ed. New York (NY). Avery; 2007. .
- Premenstrual syndrome. ADAM Encyclopedia. 2014. http://www.nlm.nih.gov/medlineplus/ency/article/001505.htm.
- Breast Cancer: Diet High in Vegetables, Fruit and Fiber may cut risk of Cancer Recurrence in Women without Hot Flashes. UC San Diego; Dec 2008.. http://ucsdnews.ucsd.edu/archive/newsrel/health/12-08BreastCancerDiet.asp.
- Dietary Supplement Fact Sheets. NIH. http://ods.od.nih.gov/factsheets/list-all.
- Nutrient Recommendations: Dietary Reference Intakes (DRI). NIH. http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx.
Resources:
- Women's iron intake may help to protect against PMS. http://www.eurekalert.org/pub_releases/2013-02/uoma-wii022013.php.
- Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all/.
- DRI tool. http://fnic.nal.usda.gov/fnic/interactiveDRI/.
- Dietary Reference Intakes. https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx.