What should women eat during menstruation? 10 days of hot topics and scientific diet guide
Recently, the topic around women's health has continued to heat up across the Internet, especially diet during menstruation has become the focus. This article will combine the hot search data of the past 10 days to provide scientific advice on menstrual diet for female friends.
1. The top 5 topics of menstrual diet are hotly discussed across the Internet
| Ranking | topic | Search volume (10,000) | Platform |
|---|---|---|---|
| 1 | Iron supplement foods during menstruation | 128.5 | Weibo/Xiaohongshu |
| 2 | Recipes to relieve menstrual cramps | 95.2 | Douyin/Kuaishou |
| 3 | Fruits that cannot be eaten during menstruation | 87.6 | Baidu/Bilibili |
| 4 | Is it useful to drink brown sugar water during menstruation? | 76.3 | Zhihu/Douban |
| 5 | Menstrual weight loss diet | 63.8 | Little Red Book/Keep |
2. 6 types of nutrients and foods that must be eaten during menstruation
| Nutrients | function | Recommended food | daily intake |
|---|---|---|---|
| iron element | Replenishing blood and forming blood | Liver, spinach, red meat | 20-25mg |
| Omega-3 | Relieve inflammation | salmon, flax seeds, walnuts | 1-1.5g |
| Magnesium | soothe nerves | Dark chocolate, banana, pumpkin seeds | 300-350mg |
| Vitamin B6 | Regulate emotions | Chickpeas, potatoes, avocado | 1.3-1.7mg |
| Calcium | relieve spasms | Dairy products, tofu, sesame seeds | 1000-1200mg |
| dietary fiber | Improve constipation | Oats, apples, chia seeds | 25-30g |
3. Recommended nutritional recipes for three days during menstruation
| Meals | The first day (multi-volume period) | The next day (conditioning period) | The third day (recovery period) |
|---|---|---|---|
| breakfast | Red dates and millet porridge + boiled eggs | Oat milk + whole wheat bread | Spinach Egg Pancake + Soy Milk |
| lunch | Tomato beef stew + brown rice | Steamed seabass + multigrain rice | Stir-fried pork liver with carrots + rice |
| dinner | Pumpkin soup + steamed sweet potato | Tofu and Mushroom Soup + Soba Noodles | Yam pork ribs soup + steamed buns |
| Extra meal | 10 dried longans | Sugar-free yogurt 200ml | 30g walnut kernels |
4. Analysis of common misunderstandings about diet during menstruation
1.Brown sugar water myth:Recent research shows that the sugar content of brown sugar is as high as 96%, and its actual blood-enriching effect is limited. It is recommended to switch to red date and wolfberry tea.
2.Totally avoid raw and cold foods:The latest nutritional point of view is that moderate consumption of normal-temperature fruits (such as apples and oranges) by healthy women will help supplement vitamins.
3.Excessive iron supplementation:Women without anemia do not need to take additional iron supplements. Excessive iron may cause constipation, so it is recommended to give priority to intake from food.
5. Menstrual diet principles recommended by experts
1.Staged conditioning:Focus on iron supplementation in the first three days of menstruation, protein supplementation in the middle period, and dietary fiber in the later period.
2.Cooking method:Use gentle methods such as stewing, boiling, and steaming, and reduce high-temperature cooking such as frying and grilling.
3.Moisture management:Drink 1500-2000ml of water every day, and add ginger or lemon slices to improve metabolism.
4.Individual adjustments:People with severe dysmenorrhea can add ginger tea, and those with edema need to control their salt intake.
Data from the #Menstrual Diet Check-in Challenge recently launched by multiple health accounts show that 78% of participants’ dysmenorrhea symptoms improved after scientifically adjusting their diet. It is recommended that female friends reasonably match their menstrual meals according to their own conditions so that they can maintain health and vitality during this special period.
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