Menstruation period health recipes

breakfast

Oatmeal > Fiber, calcium, iron

Flaxseed/chia seed/nut > Omega-3

Low-fat milk >: calcium (Ca)

Eggs > Protein and D.

Xiaomi porridge > magnesium

Shuiguo (two kinds a day)

Banana > potassium

Blueberries/strawberries/oranges/cherries > antioxygen

Apple/pear >; Crude fiber and low sugar content

staple

Brown rice/Cai mai/wheat flour/whole wheat bread > fibre

And various vitamins and minerals.

Sweet potato > fibre

meats

Salmon/tuna/other deep-sea fish > Omega-3

Lean beef > Iron and protein

Pig liver/duck liver >; iron

Vegetables (five kinds a day)

Spinach/celery/vegetables > iron

Broccoli/cabbage/Chinese cabbage > Antioxidants and fibers

Carrots > A good source of fiber

Peas/lentils > Rich in vitamins and minerals

Snacks/drinks

Dark chocolate > Antioxidants and magnesium

Nuts > Calcium and magnesium

Yogurt > Calcium and magnesium

Orange juice/lemonade > Vitamin C is beneficial to calcium absorption and supplements water by the way.

Green tea/matcha > tea polyphenol