During menstruation, a girl should focus on a diet rich in iron, protein, and zinc to alleviate symptoms and support overall health.
Foods to Include:
- Iron-rich foods: Iron levels can dip during menstruation, leading to fatigue. Excellent sources include lentils, beans, and leafy green vegetables. These are also good sources of protein and other nutrients. (Reference: Lentils and beans are another source of iron and are high in protein. Eating enough protein is essential for health, and during menstruation, it may help curb cravings for less healthy options. Legumes also contain the essential mineral zinc.)
- Protein-rich foods: Protein helps curb cravings and keeps you feeling full and satisfied, minimizing the desire for unhealthy snacks. Lean meats, fish, eggs, and legumes are excellent options. (Reference: Lentils and beans are another source of iron and are high in protein. Eating enough protein is essential for health, and during menstruation, it may help curb cravings for less healthy options.)
- Zinc-rich foods: Zinc may help alleviate painful menstrual cramps. Good sources include legumes, nuts, and seeds. (Reference: Lentils and beans are another source of iron and are high in protein. Legumes also contain the essential mineral zinc. A study from 2007 found that zinc could ease painful period cramps.)
- Hydrating foods and beverages: Staying hydrated is crucial. Watermelon, cucumber, and other water-rich fruits can help. Plenty of water is essential. (Reference: Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated.)
- Foods to manage sugar cravings: Sweet fruits can help satisfy sugar cravings in a healthier way than processed sweets. (Reference: Sweet fruits can help you curb your sugar cravings.)
Addressing Cravings and Preferences:
It's vital to acknowledge that individual preferences and dietary needs vary. If a girl experiences significant difficulty eating during her period, support and understanding are essential. Trying different food options to find what appeals to her during this time is vital. (Reference: I've tried every possible way of getting her something she would like to eat but she only wants water is there anything else I could do?)
