Small modifications in the diet can help to deal with many diseases. It is worth appreciating the power of healthy eating, and the body will repay us in the form of well-being. Eating will do a lot of good for your period as well. If you are writhing in pain before or during your period, you may be lacking in some nutrients. Supplementing them will help reduce mood swings, fatigue and swelling.
- Calcium – this ingredient is involved in the process of muscle contraction and relaxation. There are theories that PMS (premenstrual syndrome) is caused by a deficiency of this element. Therefore, supplement calcium and you will quickly alleviate the symptoms of menstrual tension syndrome. You will find it in bean seeds, kefir, milk, broccoli, smoked fish, yogurt, cheese, nuts, spinach, parsley and lettuce.
- Vitamin D – Helps the body absorb calcium. According to research, people who eat a diet rich in calcium and vitamin D complain about menstrual pain much less often. This vitamin is supplied to the body with sunlight, but it can also be supplemented with food. It is found primarily in margarines fortified with vitamin D, pork liver, eggs, fish such as salmon, smoked mackerel, herring and cod.
- Iron – there is a possibility that the feeling of being broken down, weakness, fatigue and problems with concentration during the period are caused by iron deficiency. Especially if during menstruation you also experience a decrease in physical and intellectual abilities. Iron deficiency is the most common nutritional deficit in women, which can lead to anemia. This problem mainly affects women who have heavy bleeding. Supplementation of this element should then be considered, but at the same time supplemented with food. The sources of iron are: fish, poultry, egg yolk, red meat, liver, dried fruit, bran, beetroot, Brussels sprouts, linseed, whole grain bread.
- B vitamins – their task is to minimize tiring mood changes, improve well-being and add energy. To provide them, include whole grains, fish, leafy vegetables and bananas in your diet.
- Potassium – is responsible for water management, so it prevents the appearance of swelling. You will find it in pumpkin seeds, cocoa, chocolate, tomato paste, buckwheat, potatoes, apricots.
- Vitamin E – reduces the physical and mental ailments associated with menstruation. Its sources include carrots, blueberries, peppers, white cabbage, almonds, vegetable oils, spinach, apples, parsley and tomatoes.
- Magnesium – has an antispasmodic and stress-reducing effect. It also improves the mood. The most common symptom of deficiency is muscle cramps. It is found in white beans, bananas, oat flakes, groats, nuts, dark chocolate, sunflower seeds, parsley.