Every woman experiences some kind of pain and discomfort during that time of the month. While some foods can help alleviate symptoms, other foods can aggravate them. The general symptoms during menstruation are:

• abdominal cramps
• headaches
• nausea
• fatigue
• bloating
• mood swings
• diarrhea

If you experience any of these symptoms, consider adding these foods to your diet for a healthier period.

1 Fruits

Consume fruits like watermelon and cucumber which will help you stay hydrated. For any sweet cravings, enjoy a bowl of red grapes, fresh mango slices, or pineapple. 

2 Green Leafy Vegetables

It is important to eat a lot of green leafy vegetables for iron, calcium, vitamins, minerals, and antioxidants. Consume collard greens like kale, swiss chard, and spinach during your period to get a boost to your iron levels. Simply sauté some baby spinach with garlic and serve it with eggs. 

3 Ginger

Ginger has anti-inflammatory properties that can help heal menstrual cramps, bloating, nausea, and muscle spasms. Make ginger tea with raw ginger or add some raw ginger in chicken and veggie stir fry. 

4 Chicken

Chicken is another iron- and protein-rich food to add to your diet during your periods. Make a sheet pan chicken & vegetable roast or enjoy a bowl of chicken soup during your periods. 

5 Fish

Fish is rich in protein, and omega-3 fatty acids, which is an ideal choice of food during periods. Omega-3 can help soothe menstrual pain and cramps during your periods. It can also help with mood swings during your menstrual cycle. Saute some salmon in olive oil and serve with a side of asparagus.

6 Turmeric

Curcumin in Turmeric has anti-inflammatory properties when combined with black pepper. Consumption of turmeric during periods can help alleviate PMS symptoms. Enjoy a warm cup of golden milk latte in the evening during your periods. 

Enjoy these foods in a variety of recipes during your period. Remember to stay hydrated by drinking water, tea, and pure fruit juices throughout the day.  For more foods to add to your diet during your periods, check edition 2.