Pumpkin seeds are rich in magnesium, which helps alleviate menstrual cramps and reduce water retention. They also contain zinc, which supports hormone balance.
Flax seeds are high in omega-3 fatty acids and lignans, which help regulate estrogen levels and reduce inflammation, promoting a balanced menstrual cycle.
Sunflower seeds are packed with vitamin E and selenium, which can help reduce menstrual pain and improve overall hormone health. They also contain essential fatty acids that support reproductive health.
Sesame seeds are rich in calcium and magnesium, which help reduce PMS symptoms. They also contain healthy fats and lignans that support hormonal balance.
Leafy greens like spinach and kale are high in iron, which is crucial for replenishing blood loss during menstruation. They also contain magnesium and calcium, which help alleviate menstrual cramps.
Berries are rich in antioxidants and vitamin C, which help reduce inflammation and support healthy blood flow. They also provide fiber, which helps regulate blood sugar levels and hormone balance.
Chia seeds are high in omega-3 fatty acids, which reduce inflammation and support hormone balance. They also provide fiber, which helps maintain stable blood sugar levels.
Quinoa is a complete protein that contains all nine essential amino acids. It's also rich in magnesium and iron, which help alleviate menstrual cramps and replenish blood loss.
Avocado is packed with healthy fats, fiber, and potassium, which help reduce bloating and support hormone balance. Its vitamin B6 content also helps alleviate PMS symptoms.
Dark chocolate is rich in magnesium and iron, which help reduce menstrual cramps and replenish blood loss. It also contains antioxidants that support overall hormonal health.
Dietician Umang Malhotra