Discomforts that we experience during the premenstrual period, as well as on the days of the monthly cycle itself, can worsen due to the lack of certain vitamins and minerals. For example, when there is a deficiency of B vitamins in the body,then we are more irritable, we feel tired…
What other nutrients are important for women's he alth during menstruation?
Magnesium
Magnesium is one of the most important minerals for women's he alth, especially around the menstrual cycle. It can help reduce abdominal cramps, muscle spasms in general, mood balance. In addition to food supplements, we can also get magnesium by consuming some he althy foods that are also suitable for our diet. Good examples of such foods are pumpkin seeds, spinach, salmon, cabbage, and brown rice.
Iron
Another important mineral for women. Its deficiency can lead to anemia. As we know, during the monthly cycle, iron levels are lower. That's why it's important to get enough of it on those days. In this way, we will reduce the risk of fatigue, tiredness.
Hemoglobin is a type of protein that contains iron and is responsible for carrying oxygen throughout the body. Low hemoglobin levels are associated with iron deficiency, leading to energy deficiency and other ailments. Add more figs, dried apricots, sesame tahini, leafy greens, red meat, liver, fish, eggs to your diet.
Zinc
Zinc is a mineral that plays an important role in the synthesis of hormones, including estrogen and progesterone. It is important for the process of menstruation, it is important for its regularity, it reduces the risk of polycystic disease, reduces pain during the period.
It has an anti-inflammatory effect, blocks excess amounts of testosterone and cortisol, helps improve the condition of the skin, reducing the appearance of pimples. Which foods contain it in larger amounts, see here.
Omega – 3 fatty acids
Abdominal pains, headaches… All symptoms associated with the monthly cycle, which are often due to an inflammatory biochemical called prostaglandin. Beneficial omega-3 fatty acids have an anti-inflammatory effect. Add to your menu more fish, walnuts, ground flaxseed, sesame tahini. They are excellent sources of fatty acids.
