What is the proper healthy eating during the menstrual cycle?

What is the proper healthy eating during the menstrual cycle?

It requires modifying the diet to include specific nutrients during the menstrual cycle period to relieve the symptoms and pain resulting from it. Learn about eating appropriately during the menstrual cycle in this article.

What is the proper healthy eating during the menstrual cycle?

Learn about proper eating during menstruation, improper eating, and some important tips during menstruation:

Proper eating during menstruation

You can eat many foods during your period, including:

1. Iron-rich foods

Iron is an important mineral that helps produce red blood cells, transports oxygen throughout the body, and helps boost energy. 

Because the amount of blood lost during the menstrual cycle can lead to a risk of low iron levels leading to low energy and fatigue, the amount of blood lost from the menstrual cycle must be compensated by eating iron-rich foods, such as:  

  • Poultry: As chicken contains iron and protein and is an appropriate food during the menstrual cycle.
  • Fish: Fish is rich in iron, protein, and omega-3 acids that help relieve menstrual pain.
  • Fortified grains: such as beans, lentils, and other legumes, are very iron-rich foods that raise iron levels in the blood.

2. Foods Rich in Vitamin C

Vitamin C of antioxidant vitamins enhance the immune system and help heal wounds, and working to regenerate cells in the skin, vitamin C also helps to promote energy also helps to absorb iron better. 

Foods that contain vitamin C:

  • citrus fruits;
  • pineapple;
  • the strawberry.
  • Leafy vegetables.
  • green pepper.
  • broccoli

3. Foods rich in fiber

Fiber is an important food source to eat during menstruation. It removes toxins and relieves fluid retention in the body due to the menstrual cycle and helps balance hormones, reduce mood swings, improves sleep, and control weight better.

From foods rich in fiber:

4. Foods Rich in Probiotics 

Eating probiotics is an appropriate food during your period, as it promotes and supports the balance of the gut

By aiding in digestion and detoxification, it also works to fight inflammation due to infection and helps improve mood.

Among the important foods that contain probiotics:

  • Yogurt.
  • the Garlic.
  • oats;
  • Pickled cabbage.

5. Foods rich in magnesium 

Eating magnesium-containing food is appropriate during the menstrual cycle, as it helps to get rid of menstrual pain and relieve cramps, headaches, and difficulty sleeping.

Include foods that contain magnesium, such as:

6. Fruits and vegetables 

Fruits and vegetables are water-rich foods that keep the body hydrated, help curb sugar cravings, and are also rich in iron, zinc, iodine, and magnesium.

Among the fruits and vegetables that can be eaten during menstruation:

Inappropriate foods during menstruation 

Here are some unsuitable foods to eat during menstruation:

1. Salted food 

Eating salt leads to fluid retention in the body, increased bloating, and cramps, so you should avoid eating foods that contain a lot of salt to reduce bloating and fluid retention.

2. Sugar

Eating a lot of sugar increases mood swings, and can lead to a surge in energy and then a sudden drop, so you should eat sugar in moderation to regulate your mood and not gain weight.

3. Spicy food 

Eating spicy and spicy food leads to an upset stomach which can sometimes cause diarrheanausea, and stomachache, so it is best to avoid eating these foods during your period.

4. Red meat and fatty foods

Red meat and fatty foods contain a high proportion of prostaglandins, which lead to more cramps during the menstrual cycle, and may sometimes lead to constipation and slow digestion, so it is best to avoid these foods to prevent cramps.

Important tips during menstruation 

Here are some important tips that you can follow during your period:

  • Some foods help relieve PMS symptoms and maintain health in general, while some other foods may increase PMS symptoms, so you should choose foods rich in important nutrients, such as protein, fiber, and iron.
  • It is recommended to drink a lot of water because it does not contain calories and avoid sugary drinks to avoid dehydration that may occur during the menstrual cycle.
  • Preferably reduce the beverages containing caffeine, such as tea, coffeeand that may affect iron absorption may also work on the narrowing of blood vessels, may sometimes cause diarrhea and headaches