Foods for Your Menstrual Cycle
During the menstrual cycle, hormonal changes can cause mood swings, affect your energy levels, appetite, creativity and social engagement. Hence it is necessary to adapt your lifestyle to these changes to feel your best. These adaptations may be in terms of modulating your diet, exercise as well as making small changes in your regular routine of work.
Consuming carbohydrates and water-rich food support the ovulatory phase of female menstrual cycle. The luteal phase requires nutrients rich in fats, protein, and magnesium. The menstrual phase needs iron-rich foods and vitamin C for maintaining a healthy cycle.
Menstrual Phase
( Day 1-5)
Food rich in Iron, Vitamin C and Magnesium are important.
Example:
Spinach, Bok choy, Banana, Cabbage
Follicular Phase
( Day 6-11)
Food rich in Omega-3, Fatty Acids and Fibre are important.
Example:
Fruits & Nuts, Flax seed and broccoli
Ovulation Phase
( Day 12-16)
Food rich in Vitamin-D and Zinc are important.
Example:
Rolled oats, mushroom, lean meat and fish
Luteal Phase
( Day 16-28)
Food rich in Vitamin-B6 and healthy fats are important.
Example:
Eggs, lean meat, carrot and leafy vegetables