Periods can bring many changes in a woman’s body. Some women feel tired, have cramps, or feel bloated during their period. Eating the right foods may help ease some of these problems. In this article, we discuss ten foods that can support your health when you have your period.

Leafy Greens

Leafy greens like collard greens, spinach, kale, and Swiss chard are full of iron and vitamins. When you have your period, you can lose some iron. Low iron levels may make you feel tired or weak. Eating leafy greens can help you get more iron and feel more energetic. You can add these greens to salads or blend them into a smoothie.

Fatty Fish

Fatty fish such as herring, tuna, salmon, mackerel, and sardines have omega-3 fatty acids. Omega-3s are known to help lower inflammation in the body. This can make your cramps less painful. Eating fatty fish may also help your heart and brain. You can bake or grill these fish for a healthy meal. If you do not eat fish, you might try flaxseeds or chia seeds for a plant-based source of omega-3s.

Nuts and Seeds

Nuts and seeds, including almonds, walnuts, and pumpkin seeds, are great snacks. They provide healthy fats, protein, and fiber. These foods also have magnesium. Magnesium may help relax your muscles and reduce cramps. A small handful of nuts or a sprinkle of seeds on your yogurt can be a simple way to add more nutrients to your day.

Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are a good source of energy. They have complex carbohydrates that help keep your blood sugar steady. A steady blood sugar level can keep your energy up during your period. Whole grains also contain fiber, which helps your body digest food and can reduce bloating. Try switching white rice for brown rice or quinoa for more fiber and nutrients.

Berries

Berries like blueberries, strawberries, and raspberries are sweet and full of antioxidants. You’ve probably heard that antioxidants help protect your cells from damage. Berries are also high in vitamin C, which supports your immune system. Eating berries is a healthy way to satisfy a sweet craving. They are tasty on their own, in a bowl of yogurt, or in a smoothie.

Yogurt

Yogurt is a smooth and creamy food that gives you protein, calcium, and probiotics. Probiotics help keep your gut healthy. Calcium is important for strong bones and can help with muscle function. Plain yogurt is the best choice because it does not have extra sugars. You can add fresh fruit or a little honey to make it taste better.

Legumes

Legumes such as lentils, chickpeas, and black beans are full of iron and protein. They also give you plenty of fiber, which helps your body use energy steadily. Iron is important because you can lose some during your period. Adding legumes to your meals can help fight tiredness. You can add them to salads, soups, or stews.

Dark Chocolate

Dark chocolate, especially the kind with a high cocoa content, is a treat that also has health benefits. It contains magnesium and antioxidants. According to a study published in the National Institute of Health, these can help your muscles relax and may relieve the intensity of menstrual pain. It is important to enjoy dark chocolate in small amounts. A square or two can be a satisfying treat without adding too many extra calories.

Bananas

Bananas are easy to eat and pack a lot of nutrients. They are high in potassium and vitamin B6. Potassium helps keep the balance of fluids in your body, which can reduce bloating. Vitamin B6 helps your muscles work well. Bananas are a quick source of energy. You can eat one on its own, slice it into cereal, or blend it in a smoothie.

Water and Hydrating Foods

Staying hydrated is important, especially during your period. Water helps your body work well. Along with water, foods that have a lot of water can help you stay hydrated. Foods like cucumbers, watermelon, and celery have a high water content. Drinking water and eating these hydrating foods can help reduce cramps and headaches. Try to drink water often during the day. You can also add a slice of lemon or cucumber for a bit of flavor.

Takeaway

Eating well during your period can help you feel better. The foods we talked about provide many benefits. Leafy greens and legumes help replace lost iron. Fatty fish and nuts reduce inflammation. Whole grains and bananas give you steady energy. Berries and dark chocolate offer antioxidants. Yogurt gives you protein and calcium, and water and hydrating foods keep you properly hydrated.

A healthy diet can reduce discomfort and help you feel more energetic during your period. It is important to pay attention to your body. If you feel very tired or have a lot of pain, talk with a doctor.