Menstrual Foods: Top 10 Foods to Boost your Health during Periods

 

Menstruation is an unavoidable process that appears every month for approximately 2–5 days, and for your understanding, it is a shedding uterine lining, mucus, blood, and bacteria. As women shed blood in this duration, eating right is essential to deal with discomfort and maintain good menstrual health. Some menstrual food items can escalate bloating & nausea, and other foods help alleviate the uneasiness.

Unfortunately, not all women are aware of the food items that help boost their health during periods and eat something wrong. According to Cristiana Sandor, CEO, Stetho,

Therefore, we’ve compiled the top 10 menstrual food items you should intake to maintain good menstrual health to guide you better.

Read further to learn more about the topic.

Top 10 Menstrual Food Items You Should Intake to Maintain Good Menstrual

1. Fruits

Water-rich fruits are must include items for good menstrual health. It is evident to crave sweets during periods, which leads to eating high-calorie sugary foods. Hence, eating sweet fruits can help you curb your sugar cravings without consuming refined sugar, thereby avoiding the chances of spiking glucose levels and then crashing.

2. Leafy Green Vegetables

In periods, it is common to feel a dip in your body’s iron level, especially if your menstrual flow is heavy. It can lead to fatigue, dizziness & bodily pain. Eating green leafy vegetables such as kale, spinach, swiss chard, and beet green is good for health & boosts the iron level during menstruation.

3. Ginger

Ginger is considered good to consume in periods due to its anti-inflammatory properties that help soothe the achy muscles. It is also effective for reducing nausea & vomiting during the first trimester of pregnancy. Also, it is cheap and readily available, making it more accessible for people. However, it should be consumed in a moderate amount as consuming more than 4 grams in a day could cause heartburn & stomach aches.

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4. Yogurt

Yogurt contains good bacteria that help minimize the effect of yeast infections from the genital area. It is probiotic-rich food that delivers essential nutrients like magnesium & calcium to the body. Hence, consuming it during periods improves your period health.

5. Turmeric

Turmeric is an anti-inflammatory spice that is considered suitable for dealing with cramps. Curcumin is its main active ingredient & is helpful for people who have severe symptoms during periods.

6. Dark chocolate

There are very few people who don’t like chocolates. You would be amazed to know that eating dark chocolates are beneficial for good menstrual health. Dark chocolates are generally rich in iron & magnesium and contain 67% of the recommended daily intake (RDI) & 58% per cent of the RDI for magnesium. Also, eating dark chocolates in moderate amounts helps reduce the severity of PMS symptoms.

7. Chicken

Chicken is another iron and protein-rich food that is good for your menstrual health. It helps you stay full, gives energy and curbs your cravings during periods.

8. Nuts

Nuts are omega-3 fatty acids enriched and are a good source of proteins and energy. Also, it contains vitamins & magnesium that is considered adequate for your good menstrual health. If you don’t prefer to eat raw nuts, you can try nut-butter and nut-based milk or add these nutrients to smoothies.

9. Fish

Fish is another essential food item for good menstrual health as it is rich in iron, protein & omega-3 fatty acids. Consuming fish can be helpful to deal with dip iron levels in the body that you might experience during periods. In addition, Omega-3 helps with reducing period pain and helps deal with depression and mood swings during menstruation.

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10. Flaxseeds

Many people don’t know about the importance of flaxseeds in periods. But do you know every 15 milliliters of flaxseed oil contains 7,195 milligrams of omega-3 fatty acids? In fact, according to a source, consuming flaxseed oil is helpful to soothe constipation, a common symptom of menstruation. Therefore, consume flax seeds during your periods.

Final Words-

Eating right is essential to maintain good health during periods. The mentioned 10 menstrual food items can help you to better your menstrual health. Apart from these, staying hydrated is vital for the body. Try to drink at least 6–8 warm water to keep yourself hydrated and avoid period cramps. Also, tofu, peppermint tea, quinoa, lentils & beans are considered adequate for boosting your health during menstruation.

Frequently Asked Questions-

1. What is good menstrual health?

Good menstrual health is a state of physical, mental & social well-being & not merely the absence of disease or infirmity concerning the menstrual cycle.

2. How does the menstrual cycle devastate other health issues?

Some periods of health issues may lead to other health concerns, and their symptoms might be worse or get better during your menstrual cycle. It includes-

• Anemia- iron deficiency in the body
• Asthma
• Diabetes
• Depression
• Osteoporosis
• Heart disease & stroke

3. How to ensure that your menstrual health is good?

You can follow the tips mentioned below to ensure your good menstrual health-

• Examine your diet. It should be healthy and nutritious.
• Follow essential menstrual hygiene practices.
• Avoid consuming alcohol during periods.
• Indulge in some light workout.
• Avoid food items that trigger your period’s health.

4. What are the good menstrual food options during periods?

To maintain their health during menstruation, women must eat fruits, vegetables, yogurt, nuts, fish, and flaxseeds. Still, you can refer to the mentioned list to know more about good food options during periods.