What foods are good for women to eat during menstruation?
Women’s menstrual period is a special physiological stage. A reasonable diet can help relieve uncomfortable symptoms, supplement nutrition, and maintain good health. The following are recommended foods suitable for consumption during menstruation, as well as relevant scientific basis.
1. Foods suitable for consumption during menstruation
| food category | Recommended food | Efficacy |
|---|---|---|
| iron supplement foods | Red meat (beef, mutton), animal liver, spinach, black fungus | Supplement iron to prevent anemia |
| Warm food | Red dates, longan, ginger, brown sugar | Promote blood circulation and relieve menstrual cramps |
| Foods rich in Omega-3 | Deep-sea fish (salmon, cod), flax seeds, walnuts | Reduce inflammation and relieve menstrual discomfort |
| high fiber foods | Oats, whole wheat bread, vegetables (celery, broccoli) | Promote digestion and prevent constipation |
| Calcium-rich foods | Milk, yogurt, tofu, sesame seeds | Relieve muscle tension and reduce mood swings |
2. Foods to avoid during menstruation
| food category | Not recommended food | Reason |
|---|---|---|
| cold food | Ice drink, watermelon, crab | May cause menstrual cramps or worsen discomfort |
| High salt food | Pickled foods, fast food | Increase edema and bloating |
| irritating food | Coffee, strong tea, spicy food | May worsen mood swings or menstrual cramps |
| High sugar foods | Cakes, candies, carbonated drinks | May cause blood sugar fluctuations and increase fatigue |
3. Scientific basis for diet during menstruation
1.The importance of iron supplementation: Women during menstruation will lose a certain amount of blood. Iron is an important element for hematopoiesis. Iron supplementation can prevent iron deficiency anemia. The heme iron found in red meat and animal livers has a higher absorption rate and is an ideal choice for iron supplementation.
2.The role of warm food: Traditional Chinese medicine believes that cold should be avoided during menstruation. Warm foods such as red dates and ginger can promote blood circulation and relieve dysmenorrhea caused by cold in the palace.
3.Benefits of Omega-3 Fatty Acids: Research shows that Omega-3 fatty acids have anti-inflammatory effects and can reduce inflammatory reactions common during menstruation, such as breast tenderness and abdominal discomfort.
4.The need for high-fiber foods: Hormone changes during menstruation may cause intestinal peristalsis to slow down. High-fiber foods can promote digestion and prevent constipation and bloating.
4. Diet tips during menstruation
1.drink more water: Maintaining adequate fluid intake can help relieve edema and bloating. It is recommended to drink 8-10 glasses of water every day.
2.Eat small meals often: Digestive function may be weak during menstruation. Eating small meals frequently can reduce the burden on the gastrointestinal tract and stabilize blood sugar levels.
3.Proper vitamin supplementation: Vitamin B6 and magnesium help relieve mood swings and can be consumed through foods such as bananas and nuts.
4.Avoid excessive dieting: The body needs more energy during menstruation, and excessive dieting may lead to fatigue and decreased immunity.
5. Recommended recipes for menstruation
| meal type | Recommended recipes | Efficacy |
|---|---|---|
| breakfast | Red dates and longan porridge, boiled eggs, whole wheat bread | Replenish blood and provide energy |
| lunch | Beef stew with tomatoes, sauteed spinach, brown rice | Supplement iron and promote digestion |
| dinner | Salmon salad, tofu soup, oatmeal | Supplement Omega-3 and relieve fatigue |
| Extra meal | Walnuts, yogurt, fruits (such as bananas) | Calcium and vitamin supplements |
Through reasonable dietary adjustments, women can take better care of their bodies during menstruation, relieve uncomfortable symptoms, and maintain health and vitality.
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