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Periods, also known as menstruation, is a natural process that occurs in the female body.
During this time, the body undergoes several hormonal changes, which can cause mood swings, cramps, bloating and fatigue. To alleviate these symptoms, it's important to focus on a healthy and balanced diet.
In this article, we will discuss the best foods to eat during periods, which can help reduce discomfort and improve overall health.
Best foods to eat during periods
Here are ten such foods:
#1 Dark chocolate
Dark chocolate is certainly among foods to eat during periods. It's an excellent source of magnesium and can help alleviate menstrual cramps.
Moreover, dark chocolate contains flavonoids, which can help reduce inflammation and improve mood. It's advisable to opt for dark chocolate with at least 70% cocoa content to reap the benefits.
#2 Leafy greens
Leafy greens, like spinach, kale and collard greens, are rich in iron and are among foods to eat during periods, which can help replenish the iron lost during menstruation.
Moreover, leafy greens contain vitamins and minerals that can help reduce bloating and fatigue. It's advisable to consume leafy greens raw or lightly cooked to retain their nutritional value.
#3 Salmon
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and alleviate menstrual cramps and is one of the foods to have during periods.
Furthermore, salmon is rich in vitamin D, which can help improve mood and reduce fatigue. It's advisable to opt for wild-caught salmon to avoid consuming antibiotics and pesticides.
#4 Banana
Bananas are a rich source of potassium, which can help reduce water retention and bloating during menstruation.
Moreover, bananas are rich in vitamin B6, which can help reduce mood swings and improve overall mood. It's advisable to consume ripe bananas for better digestion.
#5 Turmeric
One of the foods to have during periods is turmeric, a spice that contains curcumin, which can help reduce inflammation and alleviate menstrual cramps. Moreover, turmeric can help improve digestion and reduce bloating. It's advisable to add turmeric to soups, stews or smoothies for its health benefits.
#6 Ginger
Ginger is a root that contains gingerol, which can help reduce inflammation and alleviate menstrual cramps.
Moreover, ginger can help improve digestion and reduce nausea. It's advisable to add ginger to tea or smoothies for its health benefits.
#7 Avocado
Avocado is a rich source of healthy fats, which can help regulate hormonal balance and improve overall mood.
There are many reasons why avocade is among the top foods to have during periods, as avocado is rich in potassium and magnesium, which can help reduce water retention and bloating. It's advisable to consume avocado as a spread or in salads for its health benefits.
#8 Whole grains
Whole grains, like brown rice, quinoa and oats, are rich in fiber, which can help improve digestion and reduce bloating.
Moreover, whole grains are rich in B vitamins, which can help reduce fatigue and improve mood. It's advisable to opt for whole grains over refined grains for their health benefits.
#9 Nuts and seeds
Nuts and seeds, like almonds, walnuts, pumpkin seeds and chia seeds, are rich in healthy fats and protein, which can help regulate hormonal balance and improve overall mood.
Moreover, nuts and seeds are rich in magnesium, which can help reduce menstrual cramps. It's advisable to consume nuts and seeds as a snack or in smoothies for their health benefits.
#10 Water
Water is essential for maintaining hydration and reducing water retention and bloating during menstruation.
Moreover, water can help improve digestion and reduce fatigue. It's advisable to consume at least 8-10 glasses of water per day and avoid sugary drinks during menstruation.
A healthy and balanced diet is essential for reducing discomfort during menstruation.
The aforementioned foods to eat during periods have numerous benefits. It's important to avoid processed and junk foods, caffeine, alcohol and high-sodium foods during menstruation to avoid exacerbating the symptoms.
Additionally, staying active and getting enough rest can also help alleviate menstrual symptoms. By following a healthy and balanced diet, women can improve their overall health and well-being and reduce the discomfort associated with menstruation.
It's also important to note that everyone's body is unique, and what works for one person may not work for another. It's advisable to consult with a healthcare professional to determine the best diet and lifestyle practices during menstruation.
Additionally, keeping track of menstrual symptoms and identifying triggers can also help in making dietary adjustments to alleviate discomfort. Overall, by focusing on whole, nutrient-dense foods and staying hydrated, women can reduce menstrual discomfort and improve their overall health and well-being.
