Foods women should eat during their period

Menstruation hygiene day 2019: how to prepare your daughter for her first period

Women around the world do not have access to basic menstrual hygiene products for various reasons. Every year, on May 28, the menstrual hygiene day is celebrated so that people become aware of it and call attention to the importance of good menstrual hygiene. The theme of this year's menstrual hygiene day is "It's time to act".

According to studies, women have a menstrual cycle each month in which they lose between 20 and 80 ml of blood (per cycle). To compensate for this blood loss, women should eat healthy foods, suggests Daljit Kaur, a senior dietitian at Fortis Escorts Heart Institute. Some foods that women should include in their diet are:
Iron

Foods fortified with iron should be included in the diet. Therefore, read the nutritional value of the products you want to buy.
Women experience an additional loss of iron through menstruation, which they have to compensate. It is important that women eat iron-rich foods such as whole grains, whole grain vegetables, green leafy vegetables such as mustard, tofu, bathua, chulai, jaggery and even dried fruits, eggs and offal. Foods fortified with iron should be included in the diet. Therefore, read the nutritional value of the products you have purchased.
protein
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Women should consume protein-rich foods during menstruation. (Photo by Thinkstock)
Proteins should be consumed more during menstruation. Women need more protein than men. The loss of blood during menstruation is one of the main reasons. Proteins should be consumed in the form of soy, eggs, chicken, red meats, ironfish, legumes (whole), lentils, milk and dairy products (variants for lactose intolerance are also included).
Vitamin C


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Citrus fruits are rich in vitamin C. (Photo by Thinkstock Images)
Vitamin C is necessary for a better absorption of iron. The sources of vitamin C are lemon, orange, amla, guava, paprika tomatoes, drumsticks, legumes and germinated lentils and other citrus fruits.
Food for energy
Women may feel weak and have low blood pressure due to the loss of blood during menstruation. Therefore, they need a balanced diet with whole grains, nuts and seeds to recover the lost energy.
Also read: Menstruation hygiene day: All about alternative and organic vintage products
fiber
Fruits and vegetables such as apples, bananas, mangoes, strawberries, beans, lentils, peas and dark leafy vegetables should be consumed to ensure a high fiber diet.



Banana,
Fruits such as bananas should be consumed by women during menstruation
B12 vitamin
Vitamin B12 is found mainly in animal products such as liver, meat, eggs and milk. This nutrient is stored in the liver and helps the body to form red blood cells, produce and synthesize cellular energy.