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Ginger -

Ginger tea can improve some symptoms of menstruation, as it has anti-inflammatory effects that can soothe achy muscles.

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Bananas -

Bananas are a good source of potassium, which can help reduce water retention and bloating commonly experienced during menstruation.

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Dark chocolate -

Dark chocolate consumed in moderation can be a mood booster due to its serotonin-boosting properties. It's also rich in iron and magnesium. 

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Leafy green vegetables -

Leafy green vegetables, such as Swiss chard and spinach, replenish iron lost through menstrual bleeding. Spinach is also rich in magnesium.

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Chicken -

Both iron and protein-rich, chicken can help you stay full and sated during your period, curbing cravings.

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Turmeric -

Turmeric contains curcumin, which has anti-inflammatory properties. It may help alleviate menstrual pain and discomfort when consumed regularly. 

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Flaxseeds -

Flaxseeds are a source of omega-3 fatty acids and fiber and can help balance hormones during periods. They have also been proven to soothe constipation, a common symptom of menstruation. 

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Nuts -

Most nuts are rich in omega-3 fatty acids and are an excellent source of protein, magnesium, and iron. These nutrients can help maintain energy levels, reduce cravings for unhealthy snacks, and combat fatigue during your period.

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Fish -

Rich in omega-3 fatty acids, protein, and iron, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels, which often happens while menstruating.

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Beetroot -

Beetroot is believed to benefit menstrual health due to its high iron content. It is also rich in antioxidants and has anti-inflammatory properties, which may alleviate cramps and bloating.

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Water - Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

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Tofu -

Popular with vegetarians and vegans, tofu is made from soybeans. It's rich in iron, magnesium, and calcium.

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Berries -

Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants, vitamins, and fiber. Antioxidants can help reduce inflammation and ease period-related discomfort. 

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Peppermint tea -

Studies have shown that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.

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Kombucha -

Yogurt isn't the only probiotic-rich food with yeast-fighting benefits; other options include kombucha and kefir. However, try to avoid kombucha drinks with high sugar content.

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Quinoa -

High in protein, fiber, and many essential minerals, quinoa can help maintain stable blood sugar levels and reduce fatigue during menstruation.

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Yogurt -

Many types of yogurt contain probiotics, live bacteria, and yeasts known to improve gut health and digestion. Consuming probiotics before and during your period may relieve pain and improve your mood.

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Sweet potatoes -

Sweet potatoes are a great source of potassium. They also provide energy and contain vitamin B6, which may help with mood swings.

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Avocado -

Rich in healthy fats, particularly monounsaturated fats, avocados can help stabilize blood sugar levels and provide sustained energy.

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Watermelon -

The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and reduce period-related bloating and discomfort. 

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Lentils and beans -

Lentils and beans are another source of protein and iron, which makes them great additions to your diet if your iron levels are low.

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Lemons and oranges -

Both lemons and oranges are high in vitamin C, which can boost your immune system and may help combat fatigue and mood swings.

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Broccoli -

Broccoli is a source of iron, which is essential during menstruation to prevent fatigue. It also contains fiber and vitamins to support overall health. 

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Mango -

Mangoes contain vitamins A and C, minerals, and dietary fiber that contribute to overall health and well-being. 

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Oats -

Oats are rich in fiber and can help regulate blood sugar levels, reducing mood swings and cravings. 

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Kale -

Rich in iron, kale can help combat fatigue and replenish iron stores lost during your period.

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Pumpkin seeds -

Pumpkin seeds are a source of magnesium and zinc. It's believed these nutrients may help alleviate symptoms associated with menstruation, such as cramps and mood swings. 

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Chia seeds -

Chia seeds are high in omega-3s, fiber, and protein. They can help regulate blood sugar levels, provide energy, and support overall health. 

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Pineapple -

Pineapple contains bromelain, an enzyme with anti-inflammatory properties that may help reduce bloating and ease digestive discomfort. 
Sources: (Healthline) (Verywell Health) (Medical News Today) 
See also: These health conditions specifically impact women

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