14/11/2021
Ever wondered how you can support menstrual cycle through your diet?
We don't have enough evidence to make blanket recommendations about specific foods, but we do have science based evidence that certain minerals and nutrients are beneficial for PMS symptoms.
Menstruation / the period is an inflammatory itself so during this time you might be more vulnerable to infection or take longer to recover from infection. Prioritising good nutrition with lots of colourful fruit and veg, healthy fats, fibre and lean protein sources. Watching salt intake will also help to keep bloating in check.
A few examples of nutrients beneficial to specific phases of your cycle:
🌿 Iron rich foods such as meat, tofu, beans and lentils help to compensate for blood loss during your menstrual phase. Vitamin C rich foods help your body to absorb the iron.
🌿 Cruciferous vegetables like broccoli, cabbage and kale are packed with the phytonutrient called diindolylmethane which helps your body to metabolise oestrogen. This is beneficial for eliminating toxins and hormone related breakouts during your luteal phase.
🌿 Magnesium rich foods such as pumpkin seeds help to reduce cortisol production (the stress hormone) and are particularly helpful during your luteal phase.
🌿 Turmeric is an anti-inflammatory, making turmeric rich foods beneficial for reducing cramps during your menstrual phase.
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