Health Tips: Every month women have to go through the cycle of menstruation i.e. periods. During this time, most women have to face unbearable pain. Also, during this period, women experience a lot of bleeding, which can lead to anemia in the body. Although there is no magical solution to good menstrual health, you can get relief from some menstrual problems by including nutritious foods in your diet . According to doctors, due to the nutrients present in superfoods, regular consumption of them can be of great help during periods. Superfoods help reduce pain and inflammation, and regulate hormones. Know about five such superfoods, which can provide relief from problems related to periods.

green and leafy vegetables

Green and leafy vegetables (e.g., spinach, and kale) are rich in nutrition and minerals. It is also known as a nutritional powerhouse. By eating leafy vegetables during periods, the body gets all the nutrients. Leafy vegetables are rich in iron, which is an essential mineral for maintaining healthy blood levels in the body. Iron levels can drop due to blood loss during menstruation, causing fatigue and weakness. Consuming leafy vegetables helps deal with these symptoms and replenishes iron stores. Besides, leafy vegetables also contain folate and calcium as well as vitamins A, C, and K, which maintain good health during periods.

salmon fish

Omega-3 fatty acids, especially EPA and DHA, are found in abundance in fatty fish like salmon. These essential fatty acids have anti-inflammatory properties, which may help reduce menstrual discomfort, including cramps and bloating. Omega-3 also helps in regulating hormones. It also reduces mood swings and irritability associated with premenstrual syndrome (PMS). Salmon is also an excellent source of protein and vitamin D, which can help improve muscle health and mood during menstruation.

Berries (blueberries, strawberries)

Berries are fruits that contain adequate amounts of antioxidants. Especially, Vitamin C and flavonoids are found in abundance in it, which help in dealing with inflammation and oxidative stress in the body. Problems like swelling and cramps increase during periods. Eating berries provides powerful antioxidants, which reduce inflammation and provide relief from menstrual discomfort.


Yogurt is a probiotic-rich food, which contains beneficial bacteria that help keep our intestines healthy. Maintaining a healthy gut microbiome is essential for overall health, including menstruation. Probiotics help regulate digestion and reduce minor gastrointestinal problems like bloating and constipation, which are quite common during periods. Furthermore, curd is an excellent source of calcium. Calcium helps in relaxing muscles and reducing cramps during periods. Consuming curd during periods can help strengthen the digestive system and reduce menstrual discomfort.


Turmeric is a major spice in our kitchen, which is used extensively in most of the dishes. Turmeric contains an active compound called curcumin, which is known for its powerful anti-inflammatory properties. Generally, swelling, pain, cramps, and other problems increase during menstruation. To get rid of unbearable pain and swelling during periods, you can include turmeric in your diet. Apart from this, curcumin can also help in regulating hormones. In particular, it may reduce mood swings and emotional fluctuations associated with PMS.