Iron Rich Foods That Help Relive Your Period Symptoms
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Are you tired, lazy, moody, feeling low and depressed, and sometimes even thinking of having your uterus surgically removed? These are the feelings many of us go through when we have our periods.
We don't just go through them; these symptoms also cause us to miss out on essential parts of our lives, like school or work. Your PERIOD SHOULD NOT BE DEBILITATING, AND IT’S NOT NORMAL FOR IT TO BE DEBILITATING (please remember this).
We will tell you the foods rich in iron that can help you with these symptoms because some of the discomfort you are going through is the loss of iron from the bleeding. We'll also tell you how to eat these foods correctly. Following that, we'll explain to you the things people do when eating iron-rich foods that you shouldn't do if you want your body to absorb them well.
As a bonus, there are a few extra tips and tricks that not many people talk about, but they can help you get almost instant relief from a lot of cramping. Some of them can replace your Tylenol and Advils (which may help relieve symptoms but cause other problems to your stomach in the long run).
Here are the iron-rich foods that help relieve your period symptoms 👇 .
Foods High in Iron For Period
Cruciferous Vegetables
Red Meat
Seafood
Lentils & Beans
Nuts & Seeds
Dark Chocolate
Cinnamon
1. Cruciferous Vegetables
Benefits
Cruciferous vegetables include cabbage, broccoli, cauliflower, kale, bok choy, collard greens, arugula, and Brussels sprouts.
Eating these can relieve your symptoms because they help lower the estrogen levels in your body (estrogen causes inflammation and is one of the primary reasons you get cramping).
How to eat it
There is a general rule about food: the more you cook it, the less nutrients it will contain, but sometimes cooking is needed to make it easier for the stomach to digest.
Combine eating these vegetables both raw (to get the maximum nutrients) and lightly cooked (e.g., lightly steaming or sautéing). We recommend adding them to your meals a few days before your period begins to get a head start before the crampings.
2. Red Meat
Benefits
Red meat has many different nutrients that help your body, but iron and zinc are essential for periods. The iron enables you to prevent anemia, which can worsen your fatigue and other period symptoms, and the zinc helps reduce inflammation, which can help you relieve some of your other symptoms.
How to eat it
Add red meat to your meals, but pair it with vitamin C-rich vegetables (e.g., bell peppers or broccoli) because your body also needs vitamin C to absorb iron fully. Don’t forget this. Check the end of the list for what you shouldn’t eat with iron.
3. Seafood
Benefits
Salmon, oysters, sardines, tuna, and cod liver oil (not seafood but made from it) are part of the seafood group that helps you with period symptoms. These foods have omega-3, which is a natural anti-inflammatory and pain reliever. They also have magnesium, which helps alleviate cramps and muscle tension and relax spasms.
How to eat it
Pair the seafood with vitamin D (mushrooms, eggs, etc) because the vitamin D will help your body absorb the magnesium better.
Also, remember the rule: Don’t cook your seafood too much to retain these nutrients. Choose methods like grilling, baking, or steaming.
4. Lentils and Beans
Benefits
Lentils and beans contain a lot of iron, which helps prevent anemia; magnesium, which helps relieve cramping; and fiber, which can help regulate hormones.
How to eat it
For optimal nutritional benefits, start by soaking your lentils before cooking. This simple step reduces anti-nutrients and enhances the absorption of iron and other beneficial elements.
You want to cook thoroughly but not excessively. Pair the beans and lentils with vitamin C-rich foods (e.g., bell peppers, tomatoes, or citrus fruits) to help your body absorb them. Add oils like avocado oils to improve your absorption of fat-soluble vitamins. Check the end of the list for the things you should not pair with them.
5. Nuts and Seeds
Benefits
Different types of nuts and seeds like pumpkin seeds, almonds, flaxseeds, walnuts, chia seeds, and sunflower seeds have one or more of the following: omega-3 fatty acids (helps reduce inflammation), magnesium (reduces muscle cramps), fiber (helps in hormone regulation), and iron (prevents iron deficiency anemia).
How to eat it
Don’t roast them so you can get the maximum amount of nutrients they have and combine them with fruits and vegetables high in vitamin C (to help you better absorb iron), foods with vitamin D (to absorb the magnesium), and foods with fat (e.g., cheese, full-fat yogurt, olive oil, or avocado oil to enhance overall nutrient absorption). Fiber is bulky, so you should drink water with these to help the fiber easily pass through your system.
6. Dark Chocolate
Benefits
Dark chocolate helps reduce your muscle cramps and tension with magnesium, helps with anemia through iron, helps with inflammation through antioxidants, and has theobromine, which can help improve your mood.
How to eat it
Pair it with fats (e.g., nuts) or vitamin C-rich fruits (e.g., strawberries or oranges) to help better absorb the nutrients it provides.
7. Cinnamon
Benefits
Cinnamon is fantastic for periods because it acts like ibuprofen but without the stomach side effects.
Cinnamon reduces inflammation, which can relieve pain. It also relaxes uterine muscles, reducing cramps. It helps stabilize blood sugar levels, reducing mood swings and fatigue.
How to eat it
There are many ways to include it in your food. Still, one of the easiest ways you can do right now is to boil about a cup of water, put in 2 or 3 cinnamon sticks, let it simmer for a few minutes, turn off the heat, let it seep into the water for a bit, and then drink.
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What NOT to Do When Trying to Raise Iron
Here are the things you SHOULDN’T do if you want to absorb the iron in the foods you eat:
Eat foods with high calcium simultaneously or within 2 hours of having iron.
Drink beverages with tannins (e.g., tea or coffee) simultaneously or within 2 hours of having iron.
Eating a high-fiber meal with the iron.
What You SHOULD Do to Increase Your Iron During Periods
And these are the things you should do when eating iron-rich foods:
Pair it with vitamin C-rich foods.
(Optional) When possible, cook with a cast iron skillet or pot so the iron from them gets into your food.
Extra Foods to Help Period Cramping (+Drinks)
These tips and tricks are usually only known by period veterans:
Ginger (take it the way you can, but not too much) - helps with nausea
Hot liquids and keeping warm (try it for yourself) - helps ease the pain
Cold drinks and being cold can make it worse
Dong Quai Lady’s Herb Tea (for the times when you’re not eating iron-rich foods)
helps regulate the menstrual cycle
relieves period pain and cramps
is a good tonic that can protect you from becoming anemic because of your periods
Products like this portable heating pad/massager👇 also make keeping warm and reducing cramps much easier.
Electric Heating Pad,Portable Cordless Menstrual Heating Pad
FAQ
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It's not a good idea because it can do the following:
Disrupt Hormones
Cause Irregular Periods (potentially)
Affect Ovulation
Cause Nutrient Deficiency
If you need to do so for a specific reason, consult a medical professional beforehand.
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Don't overthink it simultaneously; try not to neglect it if you can.
If you are anemic, ask your medical provider what amount suits your situation.
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Common
Fatigue
Pale Skin
Shortness of Breath
Dizziness
Headaches
Weak or Brittle Nails
Cold Hands and Feet
Heavier Menstrual Flow (potentially)
Severe
Heart Palpitations
Craving Non-Food Items (e.g., ice, dirt, etc)
Poor Concentration
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They can be effective, but the extra nutrient benefits of getting iron from food like red meat are more beneficial.
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Eating iron should be a regular part of your food every day, but actively taking more should only be done when necessary (e.g., if you experience the symptoms of anemia during periods or were diagnosed with iron deficiency anemia).
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Conclusion
Period cramps can ruin your whole day, but correctly preparing and eating the foods we talked about, like cinnamon and fish, can help you get through them.
Take the Next Step: Now that you know about foods rich in iron to relieve your period symptoms, check out the post List Of Foods High In Iron Every Anemic Person Should Eat to learn how to combat anemia.
OR
Share With Us: Which foods did you try? Do you have other tips? Drop them in the comments below.
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