January 16, 2021

Practicing intelligent eating during your periods really goes a long way to give you a smooth experience. This is because, during your periods, you need nutritious food for general body nourishment. We lose a lot of nutrients during our periods because of heavy bleeding. And to restore these nutrients, we should maintain an excellent diet during our periods and even when we are not on our periods. Eating such nutritious food also facilitates healing during and after menstruation.

Premenstrual symptoms that food can help relieve

  • Pain
  • Cramps
  • Bloating
  • Nausea
  • Diarrhea
  • Fatigue
  • Irritability 
  • Mood swings
  • Acne

1. Water

Water is the driving force of all nature. Increasing your water consumption is necessary during your periods. Water helps to eliminate bloating during menstruation. It also enhances digestion.  

2. Ginger and Turmeric

Ginger and turmeric are the perfect remedies for menstruation. Ginger is quite spicy, so eating raw can be quite challenging. However,  you can consume your ginger in hot tea, soup, and lemon juice. Both ginger and turmeric have anti-inflammatory effects that relieve menstruation symptoms like nausea, vomiting, and achy muscles.   

3. Fruits and leafy vegetables

Fruits and vegetables are the most healthy combo a woman can consume during her periods. Fruits like oranges, water melon, blueberries, and pineapples have more than 80 percent water content. Staying hydrated is key during your periods. And to maintain your hydration during your periods, make water-based fruits your friend.

Leafy green vegetables like spinach are the perfect source of iron especially during periods when iron levels drop because of blood loss. Lack of iron in the body causes fatigue, dizziness, and pain. Worst-case scenario, it can lead to anemia.

4. Fish and Chicken

Another food women can eat during their periods is fish and chicken. This blend is rich in Omega-3 fatty acid, iron, and protein. Foods rich in protein are very important in building and maintaining the general health of the body. Foods rich in omega-3 fatty acids are a necessary diet supplement during menstruation because they can relieve PST symptoms like pain and depression. 

Other foods rich in omega-3 fatty acids include:

  • Beef beef liver
  • Oysters
  • Sardines 
  • Tofu (Soybeans)
  • Dark chocolate
  • Beans

5. Seeds  

Last on our top 5 list are seeds. Consuming most of the compounds found in seeds will help you during periods immensely. For example, if you want to attain hormonal balance and experience regulated periods, then you should make daily seed consumption a habit. Seeds consumption also eases PMS symptoms. This is because of lignan, a compound present in most seeds. The best part about seed consumption is that you can consume them raw. But if you find this overwhelming, then you shouldn't worry because you can consume your seeds with your favorite foods. You can add a spoonful of seeds to your smoothie, salad, oats, and yogurt.

Here is a list of the most common seeds and their compounds. You should add them to your diet if you want to experience regulated periods.

1. Chia seed

  • Rich in omega-3 fatty acids
  • Fiber
  • Magnesium

2. Sunflower seeds

  • Vitamin E
  • Monounsaturated fats
  • Magness and magnesium

3. Hemp seeds 

  • Zinc
  • Magnesium
  • Omega 3fatty acids
  • Amino acids

4. Flax seeds

  • Also called Linseeds
  • Magnesium
  • Manganese
  • Vitamin B1

5. Pumpkin seeds

  • Magnesium and manganese
  • Iron
  • Phosphorus
  • Monounsaturated fats