INTRODUCTION| WHY EATING BEST PERIOD COMFORT FOOD IN NECESSARY DURING PERIODS?
Women’s nutrition needs change during periods due to the changes which take place in their body during menstruation. Hence, they require an intake of the right nutrients to recover from the loss, to maintain a healthy mind and body. Therefore, eating the best period comfort food and having a balanced diet becomes the utmost necessary to fulfill the nutrition requirements during periods.
Periods can be very disturbing for women as they negatively affect women’s health both physically and psychologically. During periods women face many problems on monthly basis, like severe pain, cramps, and mood swings along with the craving for foods that can be harmful to health in long term. These conditions can aggravate due to bad eating habits and lifestyle changes.
Intaking comfort food during periods is important, but it doesn’t mean you’ll eat junk just for the sake of it. You need to make sure what you are eating as eating the wrong foods during periods can elevate swelling, cramps, pain, mood swings, and much more, rather than improving your health
However, we have summarised all the top best period comfort food that will help women to reduce food cravings along with the reduction in cramps and pain, without harming the overall health
NUTRITION REQUIREMENT DURING PERIODS
Women require extra nutrition during their periods due to the losses which take place in their body. Here, are the most important and best period comfort food nutrients that should be present in their food during periods.
IRON
Iron is the most important mineral required in the production of hemoglobin. During periods women lose a lot of blood, thus to recover the loss, intake of iron-rich good period food becomes of utmost importance, as it results in the production of hemoglobin.
Also, the inefficiency of iron in the diet can lead to anemia. The daily requirements of iron in women are more than men. Thus it becomes important for women to include more iron-rich best comfort food in their diet during periods.
Best Period Comfort Foods rich in Iron- Tofu, Legumes, Green vegetables, cashew, apricots, eggs and sun flower seeds.
VITAMIN-C
Along with iron, the intake of Vitamin C is also necessary. Vitamin C is the major vitamin helping in the absorption of iron. Thus eating Vitamin C enriched food during periods can help in the absorption of iron that will further result in the production of hemoglobin, thus eliminating the risk of anemia.
Best Period Comfort Foods rich in Vitamin C- Broccoli, Cauliflower, Kale, Kiwi, Citrus Fruits, papaya, Bell Pepper, Sweet Potato, Strawberries, and Tomatoes.
VITAMIN-B6
A week before periods, women start experiencing Pre-Menstrual Symptoms that include anxiety, depression, and irritability. Vitamin V6 rich, period comfort food can increase the production of neurotransmitters such as serotonin and dopamine that regulate mood.
Serotonin present in our body helps in regulating motivation, cognition, and pleasure. Dopamine helps in regulating mood, appetite, sleep, memory, and sexual desire. Thus every woman should start incorporating Vitamin B6 rich, best period comfort foods to eat during her periods.
Best Period Comfort Foods rich in Vitamin B6- Chick Peas, Banana, Tofu, Avocado, Brown Rice, Carrots etc.
MAGNESIUM
Magnesium is a big cheese in saving a woman from bloating, mood swings, stress, headaches, and painful cramps during PMS and periods. It contains amazingly soothing properties which help you have a good sleep by decreasing the overall stress. Furthermore, Best period comfort food rich in magnesium helps in reducing the level of prostaglandins, which in excess can lead to unwanted inflammation in the body.
Best Period Comfort Foods rich in Magnesium- Dark Chocolate, Avocados, Nuts, Legumes, Tofu, Bananas, Leafy green vegetables, seeds, whole grains etc.
ANTI-INFLAMMATORY
Anti-inflammatory foods help in decreasing the inflammation in the body resulting in the reduction of menstrual pains. During periods, period comfort foods with anti-inflammatory properties are suggested, like fruits, vegetables, and whole grains. These foods are rich in antioxidants and good plant chemicals which, helps the body to work with optimum potential.
Best Period Comfort Foods rich in Anti-Inflammatory Properties- Tomatoes, Olive oil, Salmon, Almonds, Walnuts, Green leafy vegetables, Strawberries, cherry etc.
FIBER
Fiber-rich period comfort food are also important during the periods as fiber works as the natural estrogen disposal system. The estrogen, which is not required, binds with the fiber in the digestive tract and leaves the body. Thus by suppressing the reabsorption of estrogen in the body, fiber helps in reducing the estrogen levels and menstrual pain. Also, during periods few women face the problem of bloating, which can be reduced by loading on fiber-rich , good period food.
Best Period Comfort Foods rich in Fiber- Barley, Oatmeal, Beans, Nuts, Apples, Berries, Citrus Fruits, Pears etc.
CALCIUM
Calcium is another necessary nutrient that you should incorporate into your diet. The inefficiency of calcium can lead to PMS symptoms in women, as intake of calcium levels may change during periods. Good period food rich in calcium can help in reducing symptoms of bloating and fatigue. Also, loading on comfort period food rich in calcium may also help in reducing mood swings, anxiety, and sadness.
But always keep in mind not to take iron and calcium supplements simultaneously. As calcium hinders the normal absorption of iron in the body.
Best Period Comfort Foods rich in Calcium- Cheese, Yogurt, Milk, Green leafy vegetables, Fortified cereals etc
BEST FOODS TO EAT ON YOUR PERIODS
Now let’s talk about all the best period comfort foods that you combine to make various Nutritious Breakfast Recipes to Have During Periods and also contain all those essential nutrients discussed above. Incorporating these foods in your regular diet will help in reducing period problems both physically and mentally. Here is the list of best period comfort foods to eat while on your periods-
BANANA
Banana is one of the best Period comfort food, as it is full of Potassium, Magnesium, Vitamin B6, Fiber, and other vital nutrients. Women during the periods require most of these nutrients to feel good both physically and mentally.
The presence of Vitamin B6 makes it the best mood-boosting food. Also, due to the presence of good fiber content, it helps in the proper functioning of the digestive system during periods.
The benefit of this period comfort food doesn’t limit over here. It also helps in reducing the bloating problem due to the presence of potassium and magnesium.
DARK CHOCOLATE
Dark chocolate is one of the dearest and best period comfort food to eat while on your periods. The cocoa present in dark chocolate is the most important ingredient making dark chocolate one of the best period comfort foods.
It is the best mood buster during periods as it increases the production of happy hormones and reduces the level of stress hormones in the body. Also, the presence of potassium present in dark chocolate helps in reducing menstrual cramps and pain.
Additionally, it is a great source of iron that will help in maintaining blood hemoglobin levels during periods.
CITRUS FRUITS
Citrus fruits are rich in Vitamin C, which helps in the absorption of iron. Iron further leads to the production of hemoglobin in the body that decreases during periods.
Also, they are rich in fiber and water to keep your body hydrated and away from digestion problems during periods. Citrus fruits can help fulfill your sugar cravings such you don’t have to rely on refined sugar. Thus citrus fruits are must-have period comfort food to eat while on your periods.
GREEN LEAFY VEGETABLES
Green leafy vegetables are loaded with a good amount of essential nutrients like iron, fiber, calcium, antioxidants, vitamins, potassium, etc. The intake of these nutrients is necessary to cope with menstruation problems.
They also contain high water content helping you feel hydrated and free from excessive bloating. Also, the iron present in Green leafy vegetables helps to increase iron levels, thus saving you from various period problems like fatigue, body pain, and dizziness.
Thus, adding green leafy vegetables to your diet as a period comfort food in the form of salads is highly recommended
GINGER/GINGER TEA
Ginger is a great source of anti-inflammatory and antioxidants properties. Thus helping in reducing the menstrual cramps women face during periods.
Ginger may also help in alleviating the condition of nausea and vomiting during periods. Taking a cup of ginger tea is the best way to include ginger in your diet to fulfill the cravings of comfort foods during periods.
PEANUT BUTTER
During periods women’s cravings for comfort food starts increasing. The intake of a few spoons of peanut butter can very easily help you to satisfy your tummy. As it is rich in healthy fats, protein, and fiber, you can eat it guilt-free.
Also, peanut butter is a rich source of Vitamin E, which helps in reducing menstrual cramps and inflammation. Therefore, whenever hunger strikes, go for a spoon of peanut butter as a perfect period guilt-free period comfort food.
SALMON
Salmon is rich in Omega-3 and fatty acids that help in reducing inflammation and menstrual cramps during periods. Salmon is also rich in vitamin B6, which helps in reducing breast tenderness and mood swings that most women experience during mensuration.
Vitamin B12 is also present in salmon that helps in giving an energy boost, as women feel exhausted and tired during those days. Hence, if you are non-vegetarian salmon is the best option to go for during periods.
PINEAPPLE
Pineapple, during periods, can be helpful for women. As it contains an enzyme called Bromelain which, helps in muscle relaxation and reduces swelling during periods.
Pineapple is found to increase the blood flow in the body. It also helps in increasing both red blood cells and white blood cells. Additionally, pineapple contains many essential vitamins and minerals which are necessary for women during periods
DRY FRUITS
Dried fruits are a great source of protein and omega-3 fatty acids. Further, these nuts help in reducing the internal heat, which is helpful during periods. Also, dry fruits are high in vitamin E, which can help menstrual migraines. Thus dry fruit can be considered one of the best period comfort foods.
WATER
Drinking water is the most important thing you can do to keep your body hydrated and healthy. Not only during periods but we should drink at least 2-4l of water every day. During periods, dehydration can lead to problems like cramps and discomfort.
Also, during periods estrogen and progesterone level recede thus, the body retains more water. This leads to hormonal fluctuations and bloating. Therefore, we should drink at least 2-4 l of water daily, along with best period comfort foods to keep our body hydrated and for the smooth functioning of the body.
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