What should women eat for breakfast during menstruation?
Menstruation is an important stage in a woman’s menstrual cycle. A reasonable breakfast combination can not only relieve uncomfortable symptoms, but also supplement the body with necessary nutrients. Combining the popular health topics on the Internet in the past 10 days, we have compiled breakfast suggestions suitable for menstruating women and provided structured data for reference.
1. Nutritional needs of breakfast during menstruation
Menstruating women are prone to iron loss due to blood loss, which may also be accompanied by fatigue, mood swings and other problems. Breakfast should focus on the intake of the following nutrients:
| Nutrients | function | Recommended food |
|---|---|---|
| iron | Replenish blood and relieve anemia | Red dates, lean meat, spinach |
| protein | Maintain physical strength and repair tissues | Eggs, soy milk, yogurt |
| Vitamin B6 | Ease mood swings | Banana, whole wheat bread |
| magnesium | Relieve menstrual cramps | Nuts, dark chocolate |
2. Recommended popular breakfast combinations during menstruation
According to recent hot discussions on social platforms, the following breakfast combinations are favored by women:
| breakfast type | Specific matching | Efficacy |
|---|---|---|
| Warming stomach porridge | Red dates, wolfberry and millet porridge + boiled eggs | Nourish blood and nourish the stomach, relieve abdominal pain |
| High protein combination | Greek yogurt + oatmeal + blueberries | Stabilize blood sugar and reduce edema |
| Chinese classic | Brown sugar ginger tea + whole wheat steamed buns + sesame paste | Warm away the cold and replenish energy |
3. Breakfast minefields to avoid
During menstruation, you should reduce your intake of the following foods to avoid aggravating discomfort:
| food category | Reason |
|---|---|
| iced drinks | Cause uterine contractions and aggravate dysmenorrhea |
| High salt food | Aggravate edema and breast tenderness |
| caffeine | May increase risk of anxiety and insomnia |
4. Netizens’ practical sharing
In recent hot discussions on Xiaohongshu, Weibo and other platforms, many women have shared their own effective breakfast plans:
1."Five Red Soup" upgraded version: Stewed red beans, red peanuts, red dates, wolfberries and brown sugar, paired with eggs and whole wheat bread, has a significant effect of replenishing qi and blood.
2.Kuaishou warm palace drink: Boil ginger slices with longan and red dates in water, brew instant oatmeal, complete in 10 minutes.
5. Professional advice from nutritionists
Experts remind you to pay attention to breakfast during menstruation:
1. Prioritize warm food and avoid cold food;
2. Choose carbohydrates with low GI value (such as oats, brown rice) to maintain blood sugar stability;
3. Pair it with an appropriate amount of high-quality fat (such as avocado, nuts) to help balance hormones.
By scientifically combining breakfast, women can maintain a better condition during menstruation. It is recommended to adjust according to personal constitution. If you have serious discomfort, you need to seek medical treatment in time.
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