Merdeka.com – A woman’s nutritional needs change throughout the menstrual cycle, and hormonal fluctuations are not the only reason. They also lose essential minerals and vitamins through bleeding.
In order to make up for this loss, experts recommend a balanced diet according to their menstruation. Certain products can help you maintain healthy levels of the elements and can combat conditions such as cramps, swelling, headaches, nausea, and fatigue.
For women, of course, it is mandatory to know exactly what types of food are good during menstruation and also know what dietary restrictions that must be considered. In order to understand more clearly, here we summarize for you 6 types of foods that are good for consumption during menstruation and their abstinence, as reported by Brightside.me.
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The type of food that is good for consumption during the first period is broccoli. Iron is the mineral most lost during menstruation. Broccoli will help you compensate for these losses.
In addition to iron, broccoli is rich in fiber, magnesium and potassium which will help reduce bloating, improve digestion and relax muscles if you suffer from cramps.
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The type of food that is good for consumption during the next menstruation is bananas. Bananas can be your best choice for snacking during menstruation. These fruits are full of potassium, magnesium and fiber. They will help you manage irregular bowel movements, diarrhea, and cravings for extra snacks.
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The kind of food that is good for consumption during the next menstruation is chocolate. If you need a reason to eat more chocolate, here’s a good one. Dark chocolate contains many healthy minerals such as iron, magnesium, antioxidants and flavanols. The latter can benefit blood flow and relax blood vessels. Not to mention the properties of chocolate that can improve your mood
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The type of food that is good for consumption during the next menstruation is salmon. Salmon should be included in any diet that is considered healthy because it contains healthy omega-3 fatty acids and is a rich source of protein. Eat salmon during menstruation to reduce inflammation, relieve cramps and regulate the menstrual cycle.
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The type of food that is good for consumption during the next period is ginger. Ginger is good for controlling inflammation but will also help you reduce menstrual pain. Add fresh ginger to your tea if you are suffering from stomach discomfort.
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6. Orange and Lemon
Eat more fruit to increase your vitamin intake and reduce sugar cravings during menstruation. Citrus fruits are very good. Apart from vitamins, this fruit contains lots of fiber and water, which will keep your body hydrated and your digestion smooth. In addition, citrus fruits are good for relieving nausea and other unpleasant conditions related to menstruation.
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Foods to Avoid During Menstruation
There are some dietary restrictions that you need to be aware of during menstruation. Here are some taboo foods during your period:
You should avoid dairy products if you continue to experience cramps and stomach aches. Milk contains lactose, a certain type of sugar that is difficult for some people to digest. Plus, lactose can cause bloating, upset stomach, and nausea – all things you may already be experiencing because of your period.
2. Candy and Snacks
Your favorite snack can improve mood, but also contributes to bloating, gas, and inflammation due to the amount of refined sugar they contain. Your body is already experiencing enough problems with blood loss and essential minerals. In this case, you should avoid artificial sugars and choose the type of natural sugar that you will get from fruit.
A study shows that caffeine consumption during menstruation can actually prolong its duration and in some cases even lead to amenorrhea, the absence of menstruation. In addition, caffeine improves premenstrual syndrome. If you are prone to this, you should avoid drinking coffee before and after your period.
4. Spicy Food
Eating spicy food can put pressure on your stomach. However, if you choose wisely, some of the spices may actually be of use to your body during this period. For example, fresh chilies are known for their anti-inflammatory effects, and turmeric heals a sore digestive system.