Foods To Eat During Periods

PMS Symptoms: Food that helps with Period Pain

85% of women suffer from menstrual cramps due to stress, lack of exercise and a poor diet, among other reasons. That is why it is very important to eat a diet rich in vitamins such as B6, nutrients such as Omega 6 and minerals such as iron, among others before and during the menstruation phase of your cycle. To help you include this in your diet, we created a list with the 5 foods for menstrual cramps  that will give you some relief. Get to know what to eat during your periods, take advantage of it and enjoy taking care of yourself!


How to relieve menstrual cramps with nutritious foods?


Among other foods to eat during your menstrual cycle, walnuts, almonds and peanuts are sources of vitamin B6, this is responsible for manufacturing serotonin. Yes! the hormone that lightens the mood and promotes happiness. A 100-gram serving can help you relieve menstrual cramps and make you feel better. Nuts are a source of iron; this nutrient helps to regenerate blood cells and improve blood circulation helping to reduce menstrual cramps. Plus, magnesium is a natural antidepressant, with just a handful, you will feel much better.



Tuna is a light food that you can combine with almost anything - salads, full meals or snacks. The recommendation is to consume it twice a week before your period to reduce premenstrual symptoms. As one of the key foods to eat during periods, tuna oils help reduce spasms with more anti-inflammatory nutrients, including Omega 3 that improves blood circulation and metabolic activity. If you suffer from bloating in your belly during your period, you will love tuna. This food contains easily digestible proteins that will decrease inflammation. You can substitute other fatty foods, such as red meat and dairy for fresh fish and tuna.


Brown rice

The nutrients in brown rice are preventive, this means that they work better if you consume it before your period. Brown rice contains  nutrients that are rich in minerals meant to help relieve your abdominal pain. Magnesium is a nutrient that you will want to eat during your period. This mineral contributes to the functioning of the muscles and prevents contractions, and the best part is that it contributes to the production of serotonin, a neurotransmitter that improves mood.

In just 100 grams of brown rice, you can find a much higher amount of magnesium than in the same 100 grams of white rice. With this mineral you can reduce fatigue, improve psychological function, and keep the nervous system healthy.



It is rich in polyunsaturated fatty acids that can help reduce dysmenorrhea and strong menstrual cramps. It prevents swelling and irritations by reducing inflammation. If you want to activate blood circulation, the vitamin E in ginger delivers oxygen to the cells. Without a doubt, it is one of the foods for menstrual cramps with the best results. Ginger is an essential among home remedies for cramps, the best way to take advantage of all its benefits is to consume ginger in infusions - tea or smoothies.



If you do not get enough rest due to your menstrual cramps, this fruit is for you. Thanks to its high serotonin content, pineapple helps you regulate your mood and even your heart rate. Plus, it contains melatonin, a nutrient that helps treat insomnia problems. Pineapple also has vitamin C that can help ease the respiratory tract, and it is also an antioxidant that helps you maintain healthy skin.

As if this were not enough, it also plays an important role in the healing process. You can take advantage of all the benefits of pineapple by preparing a refreshing drink with it or including it in your salads.


You already have a good selection of foods that will help you reduce menstrual cramps. Now you can include them in your meals. Be creative with the ways you incorporate these foods in your diet so that you will enjoy them more. Try whatever comes to your mind, create the most original and exquisite menus for yourself.


The advice provided in this material is general in nature and is not intended as medical advice. If you need medical advice, please consult your health care professional.




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