What can I eat and drink during menstruation? A Complete Guide to Menstrual Diet
The menstrual period is an important stage in a woman’s menstrual cycle. A reasonable diet can help relieve discomfort and supplement nutrition. The following are the menstrual diet recommendations that have been hotly discussed on the Internet in the past 10 days. They are combined with scientific data and traditional experience to provide you with practical reference.
1. List of recommended foods during menstruation
| food category | Recommended food | Efficacy description |
|---|---|---|
| iron supplement foods | Liver, red meat, spinach | Prevent iron deficiency anemia |
| Warm food | Red dates, longan, ginger | Promote blood circulation |
| Rich in Omega-3 | salmon, flax seeds, walnuts | Relieve inflammation and pain |
| High calcium foods | Milk, tofu, sesame seeds | Stabilize mood and relieve spasm |
2. Menstrual drink selection guide
| Drink type | Recommendation index | Things to note |
|---|---|---|
| warm water | ★★★★★ | 1.5-2L per day is best |
| Brown sugar ginger tea | ★★★★☆ | Suitable for people with cold body, use with caution for diabetics |
| rose tea | ★★★★☆ | Soothe the liver and regulate qi, drink less if you have heavy menstruation |
| hot milk | ★★★☆☆ | Low lactose options for those who are lactose intolerant |
3. Diet precautions during menstruation
1.Taboo foods: Ice drinks, alcohol, high-salt foods (easy to aggravate edema), coffee (may aggravate pain)
2.Nutritional matching principles: Ensure high-quality protein intake, increase the proportion of whole grains, and supplement B vitamins in an appropriate amount
3.individual differences: People with severe dysmenorrhea can increase magnesium intake (such as bananas, dark green vegetables); people with heavy menstruation need to increase iron supplementation
4. Suggestions for matching meals during menstruation
| Meals | Recommended combination | Calorie reference |
|---|---|---|
| breakfast | Red dates and millet porridge + boiled eggs + walnuts | 350-400kcal |
| lunch | Multigrain rice + steamed fish + fried spinach | 500-600kcal |
| dinner | Pumpkin soup + chicken salad + whole wheat bread | 400-450kcal |
| Extra meal | Sugar-free yogurt/dried longan/nuts | 150-200kcal |
5. Foods with special effects discovered by the latest research
1.turmeric powder: Recently, the journal "Pain Medicine" pointed out that curcumin can relieve primary dysmenorrhea, and it is recommended to start taking it 3 days before menstruation.
2.dark chocolate: Choose more than 70% cocoa content, magnesium and antioxidants help relax muscles
3.fermented food: Kimchi, natto, etc. contain probiotics. The latest research found that they can regulate the balance of intestinal flora during menstruation.
Warm reminder: The suggestions in this article are for reference only, and the specific diet needs to be adjusted according to personal physique. If you experience severe dysmenorrhea or abnormal menstruation, please seek medical examination promptly.
check the details
check the details
en
