Periods are experienced differently by women at frequent intervals. However, one of the most common symptoms is painful cramps. This painful sensation may occur when the uterine muscles contract to shed tissue, which blocks the oxygen supply to the uterus and releases a chemical that triggers pain. Women could take prescription treatments for pain relief. However, healthy food choices will also help curb the pain and other complications of one’s menstrual cycle.

Lemons
Citrus fruits, particularly lemons, are abundant in vitamin C. This nutrient promotes iron absorption from the food into the bloodstream and tissues. And since the body loses more red blood cells during a menstrual cycle, eating foods rich in vitamin C may help boost iron absorption and help retain the red blood cell (RBC) count. Besides, lemon also contains healthy fibers that help curb muscle spasms.

Bananas
Individuals affected by menstrual cramps can include bananas in their meal plans. The fruit is easily available and rich in fibers promoting easier and healthier bowel movements. Eating bananas help reduce bloating and discomfort. The fruit is also rich in magnesium, which may help control the intensity of menstrual cramps. Bananas could be eaten as it is, or one can blend them with other healthy fruits and ingredients to create a delicious smoothie.

Broccoli
Broccoli is one of the healthiest foods for a variety of reasons. The food is rich in healthy fibers and iron, which are known to tackle period cramps. The nutritional value derived from broccoli may be helpful for symptoms that occur in the lower abdomen. One could enjoy the vegetable by eating it with other meals during the day or by turning it into a healthy smoothie. A simple recipe involves blending ingredients like bananas, apples, and broccoli in a jar and topping it with greek yogurt. One could also add water until they receive a consistency of their choice.

Oranges
They are another healthy food choice for period cramps. The fruit has a lot more vitamin C content when compared to lemons. Therefore, it will significantly help boost iron absorption by the body, subsequently improving an individual’s red blood cell count. Moreover, oranges are rich in potassium, magnesium, and vitamin D – essential minerals to relieve period cramps and menstrual pain.

Kale
Women with period cramps should never exclude kale from their meal plan. The vegetable is abundant in magnesium and calcium. An individual who suffers from calcium deficiency may experience increased muscle spasms and contractions; eating kale could balance these properties and curb menstrual symptoms. One could saute kale before eating it or add it to a smoothie.

Watermelon
Eating a bowl of watermelon before and after meals may introduce several health benefits to the body. The water-rich fruit helps improve the health of the kidneys, eyesight, and heart and regulates blood pressure. As for its benefits for women during their menstrual cycle, watermelon may help hydrate the body quickly and introduce small quantities of natural sugars to the bloodstream. It may help curb the painful symptoms during periods.

Strawberries
Berries are rich in antioxidants that can fight various diseases in the body. More specifically, one could get more than a day’s worth of vitamin C and small amounts of fiber that may contribute to reduced period cramps. One could enjoy strawberries after meals, have them as a side dish, or blend them with yogurt and other nutritious fruits to concoct a healthy berry smoothie.

Milk
Drinking milk or eating milk products like cheese and yogurt may introduce healthy amounts of calcium to the body. Furthermore, research indicates that adding these dairy products to daily meal plans may improve menstrual symptoms, such as mood changes, period cramps, and fatigue. Plant-based milk is rich in magnesium, vitamin D, and E. These properties may also offer relief from painful symptoms during menstruation.

Peanut butter
One could enjoy peanut butter during breakfast and other meals of the day. The spread is also a healthy option for women dealing with period cramps. Peanuts are a healthy source of magnesium, and receiving healthy amounts of this element may help the brain regulate serotonin. One should remember that saltier peanut butter may harm the body and lead to bloating. Therefore, an individual should resort to unsalted or low-salt peanuts and peanut butter as they are less likely to cause bloating during menstrual cycles.

Dark chocolate
Those who enjoy eating dark chocolate would love to know it helps women manage period pains. It contains at least 70% cocoa and is an abundant source of zinc, magnesium, potassium, and iron. Studies indicate that women who eat a certain amount of dark chocolate daily experience lower period pains. However, despite the benefits, one should eat dark chocolate in moderation, as excessive intake could lead to other health complications.

Anchovies
It is a small, cold-water fish that are usually added to salads. Anchovies are abundant in vitamins and minerals, including calcium and vitamin E, which may help ease pain during menstrual cycles. Moreover, the cold-water catch is also plentiful in omega-3 fatty acids, which may contribute to lower period pains. One could add it to meals along with plant oils, nuts, and seeds to get the best nutritional value that may curb menstrual cramps. Salmon is another cold-water fish that offers health benefits similar to anchovies.

Water
While this isn’t essentially a food, staying hydrated is the best way to manage pain during the menstrual cycle. Women who drink more water may notice reduced severe cramps compared to others with lower water intake. To increase and maintain fluid intake, one should drink a glass of water soon after waking up. They should also flavor their water with fruit, herbs, or other healthy items to increase its nutritional value.