What is the best food to eat during menstruation?
During menstruation, a woman's body goes through a series of physiological changes, and she is prone to symptoms such as fatigue, abdominal pain, and mood swings. A proper diet can help relieve these discomforts, supplement nutrients, and improve overall comfort. The following is a summary and recommendation of "What are the best dishes to eat during menstruation" that have been hot topics on the Internet in the past 10 days.
1. Recommended foods during menstruation
During menstruation, it is recommended to choose foods rich in iron, magnesium, vitamin B6 and Omega-3 fatty acids. These nutrients can help relieve menstrual cramps, improve mood and replenish lost blood. The following are specific recommendations:
| food category | Recommended food | Efficacy |
|---|---|---|
| iron supplement foods | Spinach, red meat, liver | Prevent anemia and replenish lost iron |
| Foods rich in magnesium | Pumpkin seeds, dark chocolate, banana | Relieve muscle spasms and menstrual cramps |
| Foods rich in vitamin B6 | Salmon, chicken breast, potatoes | Regulate mood and reduce anxiety |
| Foods rich in Omega-3 | Deep-sea fish, flax seeds, walnuts | Anti-inflammatory, relieves menstrual cramps |
2. Foods to avoid during menstruation
During menstruation, certain foods may aggravate symptoms. It is recommended to avoid:
| food category | Not recommended food | Reason |
|---|---|---|
| High salt food | Pickled foods, fast food | Increase edema and bloating |
| High sugar foods | cakes, candies | Cause blood sugar fluctuations and increase fatigue |
| irritating food | coffee, spicy food | May worsen menstrual cramps and mood swings |
3. Recommended recipes during menstruation
Here are some simple recipes to eat during your period to help relieve discomfort and provide you with nutrition:
| Recipe name | main ingredients | Efficacy |
|---|---|---|
| Red dates and wolfberry porridge | Red dates, wolfberry, glutinous rice | Replenish blood and nourish qi, relieve fatigue |
| Spinach and Pork Liver Soup | Spinach, pork liver, ginger slices | Iron supplementation to prevent anemia |
| ginger syrup | ginger, brown sugar | Warm the palace, dispel cold, and relieve dysmenorrhea |
4. Diet tips during menstruation
1.drink more water: Maintain adequate fluid intake to help reduce edema and bloating.
2.Eat small meals often: Avoid eating too much at one time to reduce digestive burden.
3.Keep warm: Avoid raw and cold foods and eat more warm foods.
4.protein supplement: Appropriate intake of high-quality protein, such as eggs and lean meat, to help the body recover.
Through reasonable dietary adjustments, you can effectively alleviate the uncomfortable symptoms during menstruation and make your body more comfortable. Hope the above content is helpful to you!
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