5 superfoods known for their potential benefits during periods (plus a bonus treat)

superfoods, periods

Here are five superfoods known for their potential benefits during periods (Source: Pexels)

While there’s no single magic bullet for good menstrual health, focusing on a diet rich in certain whole foods can provide significant benefits.

According to G Sushma, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, eating superfoods can potentially help during periods due to their nutrient content that can offer numerous benefits, including alleviating pain, reducing inflammation, supporting hormone regulation, and promoting overall well-being.

Though not a superfood, dark chocolate helps reduce mood swings and anxiety during your period, said Malvika Fulwani, clinical dietitian and certified diabetes educator, Nagpur.

“Did you know dark chocolate contains a high concentration of tryptophan, an essential amino acid required for the synthesis of serotonin, which helps reduce fatigue and promotes a sense of relaxation?” explained Fulwani.

Here are five superfoods known for their potential benefits during periods

Sushma and Fulwani suggested 5 superfoods that can help:

• Leafy greens (e.g., spinach, kale): Leafy greens are nutritional powerhouses, particularly during menstruation. They are abundant in iron, a mineral crucial for maintaining healthy blood levels. During menstruation, iron levels can drop due to blood loss, leading to fatigue and weakness. Consuming leafy greens helps replenish iron stores, combating these symptoms. Additionally, they contain vitamins such as A, C, and K, along with folate and calcium, which support overall health and well-being during periods.

• Salmon: Fatty fish like salmon are rich in omega-3 fatty acids, specifically EPA and DHA. These essential fatty acids possess anti-inflammatory properties, which can help alleviate menstrual discomfort, including cramps and bloating. Omega-3s also contribute to hormone regulation, potentially easing mood swings and irritability associated with premenstrual syndrome (PMS). Moreover, salmon is an excellent source of protein and vitamin D, supporting muscle health and mood regulation during menstruation.

• Berries (e.g., blueberries, strawberries): Berries are renowned for their antioxidant content, particularly vitamin C and flavonoids, which help combat inflammation and oxidative stress in the body. During menstruation, inflammation can exacerbate symptoms like cramps and bloating. By consuming berries, you introduce potent antioxidants that mitigate inflammation, providing relief from menstrual discomfort.

The crucial role of antioxidants in skin and hair care

Additionally, the fibre content in berries aids in digestion and regulates blood sugar levels, reducing mood swings and cravings often experienced during PMS. (file/representative)

• Yoghurt: Yoghurt is a probiotic-rich food containing beneficial bacteria that support gut health. Maintaining a healthy gut microbiome is essential for overall well-being, including during menstruation. Probiotics help regulate digestion and alleviate common gastrointestinal issues like bloating and constipation, which are prevalent during periods. Furthermore, yoghurt is an excellent source of calcium, a mineral that helps relax muscles and alleviate menstrual cramps. Consuming yoghurt during menstruation provides a dual benefit of promoting digestive health and reducing menstrual discomfort.

• Turmeric: Turmeric, a vibrant yellow spice, contains an active compound called curcumin, known for its potent anti-inflammatory properties. During menstruation, inflammation can contribute to heightened pain perception and discomfort, particularly concerning menstrual cramps. Incorporating turmeric into your diet can help mitigate inflammation, thereby reducing menstrual pain and discomfort. Additionally, curcumin may aid in hormone regulation, potentially alleviating mood swings and emotional fluctuations associated with PMS.

It’s essential to maintain a balanced diet and consult with a healthcare professional for personalised dietary recommendations tailored to your specific needs and health status.

For the latest news from across India, Political updates, Explainers, Sports News, Opinion, Entertainment Updates and more Top News, visit Indian Express. Subscribe to our award-winning Newsletter Download our App here Android & iOS