What should women eat during their period? What to note during different phases.

Every woman has those days when she feels uncomfortable all over and can't eat well. So, what's good for women to eat during their period? Let's find out!

【Wheat Germ Mantou】--- My favorite nutritious whole grain

1. Before Menstruation

The premenstrual phase, which corresponds to the luteal phase in Western medicine (days 16-28 of the menstrual cycle), is primarily tasked with preparing for pregnancy or menstruation. During this time, many women experience physiological and behavioral symptoms before their period, including moodiness, emotional instability, abdominal pain, breast tenderness, and trembling. These discomforts can often be managed through diet by supplementing with nutrients that regulate physiological functions: B vitamins, and antioxidant vitamins like A, C, and E, which help combat stress.

Foods rich in B vitamins: Wheat germ, pork, soybeans, peanuts, ham, black rice, animal liver, seaweed, kelp, milk, grains, bananas, walnuts, etc.

Foods rich in Vitamin A: Animal liver, milk and dairy products, poultry eggs, green leafy vegetables, yellow vegetables and fruits. Carrots, eggs, milk, broccoli, spinach, lettuce, oranges, apricots, sweet potatoes, etc., can also supplement Vitamin A. Additionally, consuming more cod liver oil can help increase Vitamin A intake.

Foods rich in Vitamin C: Fresh vegetables and fruits, such as chives, bell peppers, celery, cauliflower, tomatoes, spinach, cabbage, potatoes, snow peas, and citrus fruits like oranges, tangerines, pomelos, grapes, strawberries, persimmons, and kumquats.

Foods rich in Vitamin E: Various oilseeds and vegetable oils, such as wheat germ oil, corn oil, peanut oil, and sesame oil. Legumes, whole grains, certain cereals, nuts, and green leafy vegetables also contain Vitamin E, including soybeans, spinach, rapeseed, and nuts.

Red Rice and Coix Seed Porridge

2. During Menstruation

During menstruation, a woman's immune system weakens, and her emotions can be unstable. Some may experience poor appetite, lower back pain, and fatigue. It's advisable to supplement with foods that are beneficial for "the flow of menstrual blood," such as warming and nourishing foods like lamb, chicken, red dates, tofu skin, apples, coix seeds, milk, brown sugar, motherwort, angelica, and longan.

Foods that warm the body: Women with a "cold" constitution may experience cold hands and feet, excessive sweating, or even fainting during painful periods. In such cases, it's important to consume more foods that warm the uterus and dispel cold, such as: dog meat, lamb, chestnuts, lychees, brown sugar, and ginger. Among these, brown sugar and ginger soup can help expel the cold absorbed during the period and maintain a normal body temperature.

Foods that relieve menstrual cramps: Cramps are often caused by poor blood circulation or abnormal uterine position, which affects the normal discharge of menstrual blood. Eating more foods that promote blood circulation and energy can help invigorate blood, resolve stasis, unblock meridians, and alleviate cramps. Spinach, celery, cilantro, carrots, bananas, and apples are all excellent choices for this purpose.

If a woman experiences poor appetite and lower back pain during her period, her diet should consist of nutritious, appetizing, and easily digestible foods, such as red dates, noodles, and coix seed porridge.

3. After Menstruation

What should women eat after their period? Due to blood loss, especially for those with heavy periods, each cycle results in the loss of key components of blood, such as plasma protein, potassium, iron, calcium, and magnesium. Therefore, within 1-5 days after the period ends, it is important to supplement with protein, minerals, and blood-nourishing foods.

Foods rich in protein and minerals: These mainly include legumes (including soybeans, black beans, etc.), dairy products (including milk, goat's milk, etc.), seafood, animal organs, meats (including pork, beef, lamb, etc.), and rice.

Foods high in iron: Fish, lean meat, animal liver, and animal blood are rich in iron with high bioavailability, making them easily absorbed and utilized by the body. In contrast, the plant-based iron found in soybeans and spinach has a lower absorption rate.