Table of Content
We understand the pain and problems that all young girls and women experience during this time of the month. You should choose the best foods to eat during periods because it makes a huge difference. Choosing a healthier diet can reduce severe symptoms of menstruation like heavy flow, anxiety, headaches, and cramps.
A well-balanced diet helps you manage these problems and ensures you restore all your nutrient losses. Here is a list of the best foods to eat while you are on your period. Suppose you include these foods in your diet, it is definite that you’ll feel healthier and observe positive changes in your menstrual cycle.
Which Foods are Best to Eat during Periods?
We bring you easy and logical food choices among the best foods to eat during periods. Look at them and see which ones are missing from your diet and make sure you include them from now on.
Stay hydrated! It is one of the essential things to do during the time of periods. Water has so many minerals and nutrients. At the same time, it would also help in proper blood flow.
Sipping water throughout the day can help you in avoiding headaches caused due to dehydration which is a common issue during this time. Water is also beneficial for flushing out toxins and chemicals from the body. Therefore, it drinking at least 6-8 glasses of water daily is recommended.
When you are menstruating as a result of excessive blood loss from the body, you also lose a lot of nutrients like iron. Try eating more meat and meat products to balance your blood loss. Therefore, iron-rich foods are also important at this time. Protein-rich foods also have an ample amount of iron content and vitamin B6, which are essential and highly beneficial during menstruation. Some of the protein-rich foods are beef, chicken, lamb and dairy products.
A bowl of yummy fruits is the best choice for a snack during menses. It should not be surprising that you have found fruits as one of the best foods for periods because their benefits are countless. Fruits provide the necessary mineral and vitamin that the body demand during this time of the month. Hence, eating around 2-3 fruits every day is considered a healthy practice. Fruits like oranges, apples, and guava are rich in Vitamin C, which is helpful in the absorption of iron and, in the long run, improve blood iron levels.
Nuts are a fantastic source of protein and are high in omega-3 fatty acids. Magnesium and several vitamins are also present. If you don’t want to eat nuts on your own, try different kinds of nut butter or nut-based milk, or blend them into smoothies. Walnuts, pumpkin seeds, peanuts, and hazelnuts are a few nuts with high amounts of omega-3.
Flaxseeds are proven to help with period symptoms such as excessive bleeding, anxiety, and mood changes. Flaxseed oil provides 7,195 milligrams of omega-3 fatty acids per 15 millilitres. According to research, The Office of Dietary Supplements estimates that you only require roughly 1,100 to 1,600 milligrams of omega-3s per day. Flaxseeds can be used to make slices of bread, cereal, oats, muesli, cooked vegetables, dals, and curd. For optimal benefits, 40 grams of flaxseeds should be consumed every day.
Foods to Avoid
While all foods are allowed in moderation, you might want to avoid certain foods that worsen the symptoms of your period. These foods can aggravate existing symptoms and cause additional problems as well.
Foods that contain high sugar content are known to worsen symptoms, and you can end up experiencing mood swings, anxiety or even depression.
Salty foods can cause our body to store water which can lead to problems like bloating. Bloating is quite common in periods and can leave you feeling uneasy at times. Therefore, avoiding foods with high salt content is encouraged. Processed foods have excessive salt and should be avoided during this time.
If you are someone whose stomach gets upset after spicy foods, it is better to avoid spicy food. It may cause diarrhoea, vomiting or nausea.
Consuming alcoholic beverages may cause issues like dehydration, bloating and nausea.
Seeking Professional Advice
Although every woman goes through the menstrual cycle each month, their symptoms may vary. It is always recommended to consult a doctor when you experience any irregularities or problems during your period.
1. Which foods are rich in iron?
Red meat, poultry, beans, and leafy green vegetables like spinach are rich in iron.
2. What are the sources of Omega-3 fatty acids?
The best sources of omega-3 fatty acids are fish, beef, poultry, and starchy vegetables like potatoes.
3. Can menstrual cramps be reduced with food?
Yes, the occurrence of menstrual cramps can be reduced by including foods rich in Vitamin B6 like bananas, eggs, and fish.
4. What can cause irregular periods?
Many factors might cause your periods to become irregular. Would you please read 6 Reasons Why You Can Miss Your Periods | Marham to find out more?
Book an appointment now to answer all your queries. You can book an appointment with the best nutritionist in Pakistan through Marham by calling the Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
Can’t Find The App?
Drop a review for us at Play store if you’ve had a good experience!
Stay Home. Stay Safe!