It’s important to nourish yourself with healthy food during your menstrual cycle in order to reduce menstrual cramps and other negative symptoms such as mood swings and sugar cravings. Iron-rich foods, such as lean red meat, poultry, or fish are especially beneficial because they support the development and shedding of the uterine lining that occurs during menstruation. Additionally, dark chocolate is rich in magnesium which helps reduce cramps and relaxes muscles; it also boosts serotonin levels which can help with depression-like PMS symptoms.

So what the best foods to eat on your period?

Green leafy vegetables like kale, spinach, and Swiss chard are also essential for their high amounts of calcium and Vitamin D - both of which help with relieving menstrual cramps - as well as iron content which helps replenish any lost blood from the menstrual flow. Additionally, these vegetables provide lots of fiber which helps ease constipation that many people experience during their periods.

A case control study conducted in 2015 looked at the possible association between premenstrual syndrome (PMS) and vitamin D, calcium, and magnesium levels among university students. The study found that not only were period pain, severe PMS symptoms, and disordered eating symptoms more frequent among those with lower levels of vitamin D and calcium, but that students with lower magnesium levels also had higher occurrences of menstrual pain and period cramps. Supplementing diet with these important nutrients may help to relieve menstrual cramps or other associated period symptoms.

Finally, while sweets may seem like an attractive option when you have cravings due to PMS symptoms or just because they taste good – they should be avoided due to their high sugar content which can cause bloating and fatigue. If you must satisfy a sweet tooth craving then opt for fresh fruit instead of processed sugars like candy or baked goods.


Taking care of yourself is essential when experiencing any type of physical or mental discomfort related to your menstrual cycle; however it’s especially important when it comes to eating habits during this time. Eating healthy meals full of vitamins and minerals helps alleviate uncomfortable premenstrual syndrome symptoms while keeping energy levels up throughout the day. Remember that balance is key when trying to take care of yourself physically and emotionally so make sure you don’t forget about self-care activities such as exercise or relaxation techniques in addition to healthy eating habits!

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