What is the best thing to eat when menstruation comes?
During menstruation, a woman's body will experience a series of physiological changes, such as hormone fluctuations, increased energy consumption, etc. A reasonable diet can not only relieve uncomfortable symptoms, but also help maintain nutritional balance. The following are scientific dietary suggestions compiled based on the hot topics on the Internet in the past 10 days. The data presents the most suitable foods and their effects during menstruation.
1. Essential nutrients and food sources during menstrual period
| Nutrients | function | best food source |
|---|---|---|
| iron | Replenish blood and prevent anemia | Red meat, liver, spinach |
| magnesium | Relieve muscle spasms | Nuts, dark chocolate, whole grains |
| Omega-3 | Reduce inflammatory response | salmon, flax seeds, walnuts |
| Vitamin B6 | Regulate mood swings | Bananas, potatoes, chickpeas |
2. Ranking of celebrity foods that relieve menstrual cramps
| food | active ingredient | Relieve symptoms |
|---|---|---|
| Ginger brown sugar water | gingerol | Dysmenorrhea due to uterine cold type |
| hot cocoa | cocoa polyphenols | generalized pain |
| dark berries | Anthocyanins | Pelvic congestion |
3. Phased diet suggestions
1.Early menstruation (1-3 days): At this time, the blood loss is relatively large. It is recommended to focus on supplementing high-iron and high-protein foods, such as beef soup, pork liver porridge and other warm liquid foods.
2.Mid-menstrual period (4-6 days): Add fruits and vegetables rich in dietary fiber, such as steamed apples and cooked carrots, to help intestinal peristalsis.
3.Late menstruation (after 7 days): Appropriately add yin-nourishing ingredients, such as white fungus soup and black sesame paste, to reserve nutrients for the follicular phase.
4. The menstrual diet controversy that is hotly debated across the Internet
| controversial food | support point of view | Opposition |
|---|---|---|
| coffee | Refreshing and relieves headaches | Increase iron loss |
| ice cream | satisfy psychological needs | induced uterine contraction pain |
5. Special reminder from nutritionists
1. Daily water intake should be kept at about 2000ml, warm water is best, and sugary drinks should be avoided.
2. Three days before menstruation, you can appropriately increase your caloric intake by 100-200 calories and choose healthy snacks such as nuts and yogurt.
3. If you have severe anemia symptoms (hemoglobin <110g/L), you need to take iron supplements under the guidance of a doctor.
Scientifically matching the diet during menstruation can not only alleviate physical discomfort, but also improve skin condition and regulate mood swings. It is recommended to flexibly adjust according to individual differences. If you have a special physique, please consult a professional doctor.
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