What to Eat During Your Period

What to Eat During Your Period and What Foods to be Avoided?

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If you don’t have the proper idea about what to eat during your period, then this writing is for you my friends, especially teenage girls and their moms. From here, you will get the idea what special foods you or your teenage daughter need at dinner time during the period.

We all know puberty of girls and menstruation are co-related with each other and you have gone through my previous discussion about the healthy dinner ideas for teens. So I hope today’s discussion will help the parents of teenage girls and themselves as well. My purpose of this writing is to make my readers aware of what foods you require and what food you need to avoid during your period at dinner time.


Content in this article

  1. What nutrients are essential for you during your period
  2. What to Eat during Your Period
  3. Avoid some types of food while you are in menstruation
  4. Reference

Eating the right foods during our period can do wonders from decreasing bloating to improving our mood and energy. But eating wrong types of food and drink can make PMS symptoms, and leave you feeling more bloated, lethargic and irritable.[1]

Essential nutrients can make your period dates easy with less suffering. In our busy days, we are not always able to pay concentration for our lunch. As we have time to make our dinner at home with our own choice, we can pay attention while we are preparing our dinner. We can ensure necessary nutrients for our body at our dinner time while we are having menstruation.


What nutrients are essential for you during your period?

Let’s see first what nutrients are essential for you during your period. You will find how and why these nutrients are helpful for you. Here is the list:

Calcium: Calcium is one of the important nutrients during your period. Research shows the bone-boosting mineral can both reduce menstrual cramps pains and reduce-bloating and water retention.[2] It helps to increase concentration.

Fiber: Fiber keeps your digestive track smoothly during your period. To ensure regularity, fiber is the better option.

Iron: You are losing iron during your period. Heavy period can be the cause of iron deficiency or anemia. You may suffer from brain fog, tiredness, and mood swing as the result of iron deficiency. So, you must eat iron-based foods to fulfill the deficiency of iron.

Magnesium: MD. Carolyn Dean, Author of ‘The Magnesium Miracle’ explains that “women crave for chocolate during their periods because of its magnesium content”.[3] Magnesium helps to get relief from PMS symptoms such as a headache and cramps.

Vitamin D: Vitamin D is another important nutrient for your period. It helps to regulate your period. It also helps for boosting energy levels, bolstering mood and fighting insomnia issues which you have in your period days.

Omega-3: Omega-3 helps to relax your muscles and makes your nerves steady. It helps to deal with cramps and crankiness.[4]
Potassium and Vitamin B6: Vitamin B6 and other vitamins help your muscles relax and ease bloating during your period. Potassium helps to regulate your blood pressure and sends oxygen to your brain.[5]


What to Eat During Your Period?

Friends, now you have the idea about what nutrients you need during your period. So let’s know about what foods you should to eat during your period. These foods help you to get all the nutrients to make you feel better while you are in menstruation.

What to Eat During Your Period

What to Eat During Your Period?

Yogurt: Yogurt helps to increase your intake of calcium. Containing vitamin D it can also help to reduce PMS symptom. “The good bacteria cultures in yogurt also promote healthy digestion to soothe tummy trouble during that time of the month”.[6]

Fruits: Try to eat apples, strawberries, blackberries, sweet potatoes at your dinner time. These ensure the fulfillment of your fiber need. Eating plenty of these throughout your menstruation ensure regularity. You can make “Sweet Potato Bacon Kale Hash” using my Cheaper and Easy Dinner Ideas for One.

Leafy Greens: During period, you should eat more leafy greens. Spinach, kale, collard greens are filled with iron. You can make salads with these leafy greens for your dinner. You can also make stir fry with these.

Red Meat: Red meat is another option filling up the loss of iron. You can have a delicious dinner “Ginger Shakin Beef” using the recipe of 6Quick easy dinner ideas for two for your dinner.

Whole Grains: You can satisfy need of magnesium from whole grains. Whole grains also contain Vitamin B and E that help to combat fatigue and depression.[7] You will get sufficient amount of fiber from whole grains keeping you full for longer. These also help for bowel movement.

Broccoli: Broccoli is another source of magnesium, fiber, Vitamin B6 and Ehelping you to beat PMS and regulate your digestion. There are many dinner recipes you can make with broccoli to make your dinner enjoyable during your period.

Dark Chocolate: Dark chocolate also ensure the requirement of magnesium. It tempers mood swing and helps to regulate serotonin-the happy hormone.[8]

Egg Yolks: Egg yolks are the source of vitamin D boosting your energy level during period. You can have a scrumptious dinner made with egg yolks. You can also add fish oils and fortified milk to have your dinner with vitamin D.

Salmon: Salmon is rich in Omega-3 fatty acids. It works to relax your muscles and gives relief from pain. You will also find Omega-3 from walnuts, avocados, pumpkin. You can have anyone of these to have a healthy dinner during your period.

Banana: Banana is rich in potassium, magnesium and vitamin B6. Banana can reduce water retention and bloating. Some women struggle with indigestion during their period. It helps to regulate your digestive system.[9]


Avoid some types of food while you are in menstruation

Well, you have known what foods you need to take at your dinner time during in your period. Is it ok to have all types of food during your special days? No, it’s not right choice for you. You have to avoid some types of food while you are in menstruation. So, let’s see what they are.

Carbonated Drinks: Carbonated drinks increases bloating. It’s better for you to stick with water avoiding carbonated drinks.

Processed Food: Processed foods also increase your bloating. These are the source of sodium. Try to avoid these foods especially during your period.

Fried Foods: Fried foods contain Trans fats which increase your estrogen level. High level of estrogen may put you at higher risk of blood clots and stroke. So avoid these while you have you are in period.

High-Fat Foods: High-fat foods have a strong effect on hormone activity in the body. It may cause of pain and inflammation during period. So it’s better to avoid.

You can feel energized all week long following my ideas about what foods to eat during your period. I assure you won’t feel tired during your period if you are with my suggested foods. This discussion is for my female friends but I expect my male friends will read the content as they have the responsibilities to soothe their partners’ and daughters’ in their painful days. Be with me as I am coming soon with various new dinner ideas for various phases of your life.



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By Post : Sep 11, 2018

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