Foods like spinach, kale, and Swiss chard are rich in iron, which can help replenish the iron lost during menstruation.
Opt for dark chocolate with a high percentage of cocoa (70% or more) as it contains magnesium and endorphin-boosting properties that can help improve mood and reduce cravings.
Bananas are packed with vitamin B6 and potassium, which can help reduce water retention and bloating.
Rich in omega-3 fatty acids, salmon can help reduce inflammation and relieve menstrual pain. It also provides vitamin D and calcium, which are essential for bone health.
Known for its anti-inflammatory properties, ginger can help alleviate menstrual cramps and nausea. Try ginger tea or incorporate it into your meals.
Turmeric contains curcumin, a compound with anti-inflammatory effects. Adding turmeric to your meals or enjoying a warm cup of turmeric tea can help ease period-related discomfort.
Snack on almonds, walnuts, pumpkin seeds, or flaxseeds. They provide essential nutrients like magnesium, vitamin E, and omega-3 fatty acids, which can help balance hormone levels.
Opt for whole grains like brown rice, quinoa, and oats, as they provide complex carbohydrates that can help regulate mood swings and keep energy levels stable.
Citrus fruits like oranges are high in vitamin C, which can help boost iron absorption and support the immune system. They also provide natural sugars for an energy boost.
Chamomile, peppermint, and raspberry leaf tea are known for their soothing properties. They can help relax the muscles, reduce cramps, and promote better sleep during periods.