Most women need to eat more foods rich in zinc, which is one of the controlling nutrients for natural progesterone production. (Yes, ladies, we manufacture this in our ovaries but not always at optimal levels). Lean protein has the greatest single impact on zinc absorption. Zinc rich lean protein sources include:

  • Lean meat
  • Lean pork
  • Chicken and turkey without skin
  • Fish
  • Shellfish
  • Eggs
  • Vegetarian sources include the following:
  • Red and black beans
  • Lentils
  • Split peas and black-eyed peas


Most women should avoid foods high in copper especially during PMS week. They include the following:

  • Almonds
  • Avocado
  • Bran flakes
  • Chocolate
  • Crab
  • Grapes
  • Lobster
  • Mushrooms
  • Peanut butter
  • Pecans
  • Shrimp
  • Sunflower seeds
  • Trout
  • Walnuts