Nutrition during menstruation is an important aspect of women’s health, and it’s crucial to consume foods that can provide the necessary nutrients to support the body during this time. Menstruation requires a significant amount of energy and nutrients from the body, and consuming a balanced and nutritious diet can help women feel better and improve their overall health.

Some of the key vitamins and minerals that women need during menstruation include iron, vitamin C, magnesium, and calcium. Iron is particularly important since women lose blood and essential nutrients during their period, and not replenishing it can lead to anemia.[1] Vitamin C aids in the absorption of iron, while magnesium and calcium can help alleviate symptoms such as cramping and mood swings.

In this set of recipes tailored to nutrition during menstruation, we will explore delicious and easy-to-make dishes that are rich in these key vitamins and minerals.

Chicken Noodle Soup

Yield: 3 Servings

Ingredients:

3 carrots
1 stem celery
1 whole onion
4 cloves garlic
2 Tbsp Olive oil
1 lb chicken breast
4 cups bone broth
2 tsp dried oregano
2 tsp dried basil
2 tsp garlic powder
1 tsp cayenne pepper
½ tsp pepper
1 cup noodles
1 cup spinach
salt

Instructions:

Sauté garlic and onion until fragrant.

Add chicken and cook for 3 minutes.

Add carrots and celery.

Pour in bone broth and let it boil.

Add herbs, spices and noodles until cooked.

Mix in spinach and cook for a few seconds.

Estimated Nutrient Content per serving:

Lazy Day Pizza

Yield: 2 Servings

Ingredients:

1 thin pizza crust or tortilla, whole wheat
½ cup pizza sauce
¾ cup mozzarella cheese
¼ cup Bell peppers
½ cup Spinach
¼ pc White Onion
½ cup shredded rotisserie chicken 

Instructions:

Preheat the oven to 400F. Add pizza sauce, chicken, bell peppers, spinach, white onion and cheese to thin crust pizza crust. Bake for 10 minutes.

You can customize toppings with your favorite vegetables for added nutrients and fiber.

Estimated Nutrient Content per serving:

Baked Salmon with Roasted Vegetables and Wild Rice

Yield: 4 Servings

Ingredients:

4 salmon fillets
2 cups wild rice
4 cups water
1 tsp salt
1 tsp black pepper
1 lemon, sliced
2 cups chopped mixed vegetables (e.g. zucchini, bell peppers, onions, carrots)
1 tbsp olive oil

Instructions:

Preheat the oven to 400°F.

Rinse the wild rice in cold water and drain.

In a pot, bring 4 cups of water and 1 tsp of salt to a boil. Add the wild rice and reduce heat to a simmer. Cover and cook for 35-45 minutes until the water is absorbed and the rice is tender.

In a baking dish, place the salmon fillets skin-side down. Season with salt, pepper, and top with sliced lemon.

Arrange the chopped vegetables around the salmon fillets. Drizzle with olive oil and season with salt and pepper.

Bake in the oven for 20-25 minutes until the salmon is cooked through and the vegetables are tender.

Serve the salmon and vegetables over the cooked wild rice.

Reference:

1. Menstruation and nutrition. The University of Edinburgh. Healthy Optimal Periods for Everyone. Link.