FOODS YOU SHOUD EAT DURING MENSTRUATION

Some specific foods may help alleviate certain symptoms during menstruation, let’s check them out with Kentary!

Some specific foods may help alleviate certain symptoms during menstruation, let’s check them out with Kentary!

1. Fruits and vegetables are good for you during menstruation

While fruits and vegetables are a vital source of nutrients and fiber in anyone’s diet, they may be especially helpful during menstruation.

A 2018 study of university students in Spain found that vegetarian diets and simply eating more fruits and vegetables corresponded to fewer cramps and reduced menstrual pain.

2. Use Ginger during menstruation

A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.

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Ginger tea can improve certain symptoms of menstruation

Ginger may also reduce nausea. Few studies confirm this, but a 2018 study found that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively cheap, it’s worth trying.

You  shouldn’t consume too much ginger, though. Consuming more than 4 grams in one day could cause heartburn and stomachaches.

3. Iron-rich food is a must during menstruation

Menstruation causes iron levels to dip as a person loses blood. This can even contribute to anemia in people with very heavy periods.

According to the National Institutes of Health, females with heavy periods lose significantly more iron during their menstrual cycle than those with “normal menstrual bleeding.”

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Iron-rich food is a must during menstruation

A 2013 study found participants who ate more non-heme iron, which is iron that comes from plant foods, had less risk of menstrual-related symptoms compared to the group that ate less.

Foods that are high in iron include:

– oysters

– beef and beef liver

– fortified breakfast cereal

– tofu

– beans and lentils

– spinach

– sardines

– dark chocolate

4. Turmeric is good during menstruation

Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient.

A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.

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Turmeric is good during menstrual period

5. Eat fish during menstruation

Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

Omega-3s can reduce the intensity of period pain, according to a 2012 study. Subjects who took omega-3 supplements found that their menstrual pain decreased so much.

Above are the foods may help alleviate certain symptoms during menstruation. Kentary hope you will have a better experience with period next time!

Sources: healthline, medicalnewstoday

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