Periods are a natural part of a woman’s life that signify health and well-being. They make them embrace their femininity and nurture their menstrual health and well-being.
While they enjoy special benefits, they must follow a healthy diet and know which fruits to eat during periods to combat weakness, stress, and anxiety.
Are you aware of those fruits? If not, let’s gain a deep insight into it and help your dear women enjoy their menstrual cycle with less stress and more energy.
Benefits of Choosing the Right Fruits During Periods: Uncover It
Before we look at some of the highly nutritious fruits, first let’s understand how picking the right fruits for periods can be beneficial for women:
- Strengthens the Immune System – Fruits having Vitamin C can enhance the immune health and improve the overall flow of the blood. It ensures you are physically strong and healthy. For example, Kiwi and Oranges.
- Minimize the Pain of Cramps – Knowing which fruits to eat during periods can significantly impact the period cramps and help to stay positive. For instance, fruits like Pineapples and Bananas can ease cramps with their anti-inflammatory compounds.
- Deals with Bloating – Fruits that have high levels of water content can instantly hydrate the body and minimize bloating. For example – Oranges and Watermelon are known for hydration of skin and body.
- Increase Energy Levels – Fruits often have natural sugars. These sugars can quickly boost energy and help to deal with fatigue and stress, especially during the menstrual cycle. So, when a woman is going through periods, ensure she is well-treated and served with the right fruits.
- Improves the Mood – Fruits that contain minerals and vitamins can majorly promote mental well-being and enhance mood swings. Some of these fruits are berries and bananas, so make sure you include them in her diet.
- Enhance Hormonal Balance – Some fruits like papaya can regulate menstrual flow and aid in maintaining hormonal balance. This fruit contains an enzyme named papain and facilitates the contraction of uterine muscles. This in turn promotes smooth and easy flow.
Also Read : 9 Health Problems Related To Menstruation
Fruits to Eat During Periods: You Must Remember
An array of fruits can be combined with a healthy diet and are effective during periods. Mentioned below are some of them:
- Berries – This fruit contains antioxidants, especially flavonoids, which can help to minimize inflammation and reduce oxidative stress. Apart from this, it also has high levels of vitamin C. This can enhance skin and aid in iron absorption, especially during menstruation. In addition to it, it can ease the digestion process and satisfy sugar cravings instantly with limited calories. Also, the presence of antioxidants reduces the inflammation caused due to period cramps.
- Bananas – Benefits of eating banana during periods are many. Rich in vitamin B6, Bananas contain nutrients that aid in regulating mood and irritability, which is helpful during periods of Premenstrual Syndrome (PMS). Further, bananas also provide potassium to the body, which can help balance electrolytes and thereby reduce bloating and water retention. The fibre present in bananas helps in digestion and manages constipation during periods.
- Watermelon – Made of about 92% water, this fruit helps in maintaining hydration levels. Thus, it is essential during menstruation to reduce cramps and bloating. Watermelon consists of citrulline (a type of amino acid) which enhances blood circulation and thereby eases cramps and soreness of muscles. Additionally, it reduces water retention by removing the excess intake of sodium from the body with its high water content.
- Apples – A rich source of soluble fibre, Apple enhances the digestive system and reduces constipation. With a low glycemic index, they slowly release sugar in the body and thereby help to stabilize the overall energy. Including apples in the diet during the menstrual cycle can aid in regulating blood sugar levels and facilitate gut health during periods, due to hormonal imbalance.
- Papaya – Having enzyme papain, papayas help to relax the muscles of the uterus, and ease the pain of period cramps. This fruit supports the functionality of the immune system and skin health with its vitamins A, E, and C. If they can ease bloating or any discomfort, then yes it can aid in digestion and also enable healthy bowel movements, and avoid constipation.
Also Read : 8 Best Juice To Drink During Periods
But, what about fruits that are not to be eaten during periods? Come, let’s find out!
Fruits Not to Eat During Periods: You Must Avoid
While there are plenty of fruits that can help deal with period cramps and fatigue, there are many other things that impact the menstrual flow. These include excess dried fruits, raw papaya, citrus fruit, and high-sugar and refrigerated fruits like mangoes and grapes can worsen period pain and make it more challenging.
But how do they affect the menstrual cycle negatively? Let’s find below:
- Citrus Fruits – Citrus fruits are generally safe. So consuming citrus fruits like lemons and oranges containing Vitamin C is beneficial during periods due to their high Vitamin C content. However, individuals with pre-existing acid reflux or digestive sensitivity might find them irritating. This is especially true when a woman encounters digestive issues during menstruation. As an alternative, you may look for fruits like melons or bananas having less acid to balance your nutritional intake.
- Excess Dried Fruits – Consuming excess dried fruits like apricots, and raisins can lead to spikes or bloating. Also, Excess dried fruits may lead to bloating or a feeling of heaviness because they are calorie-dense and high in natural sugars, but they do not directly worsen water retention. As an alternative, you must look for a raw version of such fruits for better hydration with low sugar content.
- Raw Papaya – Papaya is a beneficial fruit for managing cramps. While raw papaya contains latex that can stimulate uterine contractions, this effect is minimal unless consumed in large amounts. So, it is better to have papaya in moderation during menstruation.
- Cold Fruits – There is common misconception that having cold / refrigerated food during periods constricts blood flow and can cause menstrual cramps. However, there is no strong scientific evidence that cold fruits constrict blood flow. Instead, traditional health practices suggest avoiding refrigerated fruits as they may feel heavy or uncomfortable during periods. Hence, it is always better to eat fruits when they are at room temperature.
Also Read : Home Remedies to Induce Periods Fast
So, before your menstruation cycle, it is always mindful to prepare a list of fruits to eat during periods vs fruits not to eat during periods. Once you have the clarity and the list prepared, you can plan accordingly and reap the rewards during your menstrual periods. In case your menstrual problems increase despite consuming the best fruits, consult a gynecologist today!
