The menstrual cycle requires you to follow a specific diet, in order to relieve the pain and symptoms that occur due to the hormonal changes that occur during the menstrual cycle, therefore it is necessary to eat healthy foods rich in important nutrients such as vitamins, proteins, fiber and water.
What is the best food for menstruation?
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There are a group of healthy foods that are best to eat during your menstrual cycle, including:
1- Foods rich in iron
Iron is an important mineral that helps produce red blood cells, transport oxygen throughout the body, and increase energy. Blood loss during menstruation can lead to low iron levels, resulting in low energy and feelings of fatigue.
The amount of blood lost during the menstrual cycle must be compensated by eating foods rich in iron, such as chicken, fish, beans and lentils.
2- Foods rich in fibre
Fiber is an important food source that should be consumed during the menstrual cycle, as fiber-rich foods eliminate toxins and relieve fluid retention in the body due to menstruation.
It also helps balance hormones, reducing mood swings, controls weight better and improves sleep. These foods include flaxseeds, oats, whole grains and avocados.
3- Foods rich in magnesium
Foods containing magnesium help relieve menstrual pain, relieve headaches, cramps and difficulty sleeping, including tofu, dark vegetables, nuts, salmon and bananas.
4- Foods rich in vitamin C
Vitamin C is an antioxidant vitamin, which strengthens the immune system, helps heal wounds and renew skin cells. Additionally, vitamin C helps you absorb iron better and works to increase energy. Foods rich in magnesium include citrus fruits, pineapple and strawberries, leafy greens, green peppers and broccoli.
5- Fruits and vegetables
Water-rich foods, such as fruits and vegetables, help the body stay hydrated and reduce sugar cravings. They are also rich in iron, zinc, iodine and magnesium. Fruits and vegetables that can be eaten during menstruation include watermelon, beetroot, grapes, cucumbers, turnips and spinach.
6- Foods rich in probiotics
Foods that contain a high percentage of probiotics are considered beneficial foods during the menstrual cycle because they aid digestion, detoxification, fight inflammation, improve mood by supporting the digestive system, and promote overall health. These foods include yogurt, garlic, oats, and sauerkraut.
Foods to avoid during menstruation
There are many foods that are best avoided during your menstrual cycle, including:
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Salty food: Eating salt leads to fluid retention in the body and increases swelling and cramps.
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Foods high in sugar: Eating a lot of sugar can cause mood swings and can lead to a sudden increase and decrease in energy, so sugar should be consumed in moderation to control mood and not gain weight.
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Spicy foods: Eating hot and spicy foods during menstruation can cause stomach upset resulting in diarrhea, nausea and pain.
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Red meat and fatty foods: Red meat and fatty foods are high in prostaglandins, which can increase menstrual cramps, cause constipation and slow digestion.
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Foods that cause gas and bloating: Some foods, such as Brussels sprouts and cauliflower, can contribute to bloating and gas during your period.
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Baked goods made from white flour: It is advisable to avoid baked goods, pastries and pasta that contain white flour during menstruation. Because it can lead to digestive disorders and stomach problems such as constipation and flatulence.
Important tips during menstruation
These are some important tips that can be followed during menstruation:
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Choose foods rich in important nutrients such as protein, fiber and iron.
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Avoid drinks that contain caffeine, such as tea and coffee, because they can affect iron absorption and narrow blood vessels and can sometimes cause headaches and diarrhea.
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It is recommended to drink large quantities of water; Because it contains no calories.
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Stay away from drinks that contain sugar to prevent dehydration that can occur during menstruation.
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2024-01-01 06:56:15
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