8 Healthy Foods To Eat During Menstruation

Menstruation is a challenging experience that only women can truly understand, bringing with it the discomfort and disruption of an unwelcome monthly visitor. Menstruation brings random cravings, brutal cramps and wavering mood swings. We often struggle with what and when to eat, our love for our bodies diminishes, we dislike every aspect of who we are, and it’s only for those three days.

To help you with diet and health, we have some healthy foods to eat during menstruation. These foods help maintain a balance of nutrients within the body and gain the additional strength needed to withstand the pain and discomfort.

[Read: Foods that must be avoided during periods]

Some Healthy Foods to Eat During Menstruation Include:

1. Vegetables: Green Leafy Vegetables

Vegetables are rich in fiber and iron. A woman loses 30-80 ml of blood and 20-25 mg of iron along with it during every menstrual cycle. It is extremely important to replenish these with green leafy vegetables. Do not binge on them, as they may cause additional bloating.

Avoid peas and onions, as they cause reflux. Add more parsley, spinach, cabbage, celery, herbs, kale, brussels sprouts, soybeans, artichokes, and other vegetables.

2. Fruits: Juicy Melons and Berries

Fruits are rich in antioxidants and help replenish minerals and vitamins in our bodies. Since they are high in fluids, they aid in increasing circulation, thus removing toxins from our system. Calcium and proteins are needed the most, so take some figs and add more citrus.

Pineapple should also be consumed every day, as it contains bromelain, an enzyme that helps in muscle relaxation and eases spasms.

3. Cashews and Peanuts

For severe menstrual migraines, headaches, and muscle spasms, add cashews and peanuts to your daily snacking routine. These help alleviate most inflammations and relieve pain.

Additionally, include walnuts, sesame, sunflower, and other nuts like almonds, pecans, and pistachios to purify the blood.

4. Water

Water is a universal solvent; it is needed for the everyday functions of our body. Drinking more water during periods will alleviate water-related stiffness. Our body retains water during menstruation as it needs it for the functioning of our system. If more water is added to the system, it will increase circulation and reduce inflammation and swelling.

5. Tea

Though caffeine is generally a big no, during periods (R) it can be a helpful partner for most women, as warm beverages relax the body and calm the mind. Add ginger for digestion and bloating prevention, and peppermint for soothing and relaxation. Green tea also helps improve the function of endocrine glands and should be taken for its great benefits.

6. Dark Chocolate

Only raw or organic cocoa powder contains the nutrients mentioned here. Milk chocolate does not offer any benefits; rather, it adds more fat and sugar to your body. Raw cocoa is high in antioxidants and a good source of iron. It also satisfies random cravings. Additionally, cocoa (R) is a natural mood elevator, as it increases serotonin in the brain. It contains magnesium, which helps balance mood swings.

7. Blood Enriching Foods

In addition, we must also consume foods that will enrich and enhance the blood within our body, as ample loss has already occurred. If the blood is pure and rich, it will sustain the most abnormal and traumatic impacts of periods, and thus it is necessary to enrich the blood.

Egg yolk, beet, spinach, pomegranate, carrots, soybeans, raisins, dried prunes, and oysters should be consumed to add rich blood to our system.

8. Don’t Consume a Lot of Salt

Bloating and water retention can occur if we consume a lot of salt (R), so natural flavors of lime and honey should be taken instead, as they are healing, anti-inflammatory, antioxidant-rich, and antiseptic.

[Read: Ways to make your menstrual cycle regular]

Conclusion

In addition to the above, indulge in comfort foods, as the excruciating pain and discomfort prevent us from having an elaborate meal. Choose healthy versions of your comfort foods and avoid spicy and oily fats.

Do not indulge in strenuous sports and workouts during your periods. A comforting walk or biking is fair and fulfilling. See your OB-GYN for more specific conditions and consult with them before opting for any of these.

Minu Manisha

• April 2017
  Written by Minu Manisha
• Nov 2024
  Edited by Lakshmi Gayatri