02/08/2022
During your me**es, it’s common to feel low on energy and feel achy. Nutrients can be helpful to boost energy levels, improve mood and reduce pain and cramps.
Key nutrients: iron, vitamin C & magnesium
Iron plays an important role in energy production, oxygen transport and blood rebuilding, which is important during menstruation as women can lose anywhere between 50-80mL of blood.
There are two types of iron that comes from food: heme and non-heme iron. Heme iron, which typically comes from animal products such as grass-fed beef, ox and lamb, is easier for the body to absorb and then re-use.
Non-heme iron, which comes from plant-based sources, is able to be used by the body. However, you need to eat an increased amount and pair it with vitamin C to increase absorption. Chickpeas, lentils, quinoa, kidney beans and kale are great plant-based sources of iron.
Magnesium has been shown to help with period cramps and aches and to potentially help balance mood as well.
Leafy green vegetables like kale, watercress and spinach are a great way to get more magnesium into your diet. Pumpkin seeds and almonds also have a lot of magnesium. You can spread some almond butter on some sliced banana for a sweet treat during your period.
