When you think about period cravings, the first thing that comes to mind is usually chocolate followed by donuts, burgers, fries, chips, and such! The reason we crave these comfort foods during periods is to distract us from the period cramps.
Instead of reaching out for the sugary nibbles and salty snacks, why not enjoy healthy food during your periods? Nutrient-dense food is not only good for you but will also help relieve your PMS cramps. Start your day with these nutrient-rich breakfast recipes that are not only healthy but taste delicious!
1. Sourdough With Eggs & Avocado
Lightly toast a buttered slice of whole wheat sourdough bread. Fry 1 chicken egg in olive oil. Cut thin slices of avocado and set aside. To plate, add the sourdough toast, top with avocado slices, fried egg, and drizzle over some fresh basil. Sprinkle some red chili flakes and chopped chives.
2. Apple Oatmeal Porridge
Start by cooking 1 cup of rolled oats in water. Once it is cooked, add 1 cup of whole milk. Add 1/2 cup unsweetened apple sauce, 1 tbsp maple syrup, 1/2 tsp cinnamon powder, 1/4 tsp nutmeg, 1/8 tsp cloves, a pinch of allspice powder and 1 tsp pure vanilla essence. Top the apple oatmeal porridge with cashew butter, apple slices, and a pinch of cinnamon.
3. Red Alert Smoothie
To make this nutrient-packed smoothie, add 1 beetroot, 1/2 cup blueberries, 1 banana, 1 cup kale leaves, and coconut milk in a blender. Pour the smoothie into a bowl and top with some hemp seeds.
4. Mushroom & Spinach Omelette
In a big bowl, whisk 3 brown eggs with a pinch of sea salt. Lightly grease an Omelette pan with a knob of butter and a sprinkling of olive oil. Saute some thinly sliced mushrooms. Then, add a handful of spinach, followed by the egg mixture. Add salt and pepper to taste. Grate some Gouda cheese on top and fold the Omelette. Sprinkle with freshly cracked pepper and some chopped chives. Enjoy this Omelette with a side of fresh leafy greens.
These breakfast recipes are not only easy to make but delicious and nutritious. Enjoy these breakfast dishes during your menstrual cycle to make sure that your body is getting all the necessary nutrients.
FAQ’s
2. What are some ideal breakfast ingredients to include during menstruation?
Ideal breakfast ingredients include foods rich in iron (like spinach), magnesium (such as bananas), omega-3 fatty acids (like chia seeds), fiber (such as oats), and protein (like eggs). These nutrients help reduce cramps, maintain energy, and promote overall well-being.
3. How do foods rich in magnesium help during menstruation?
Foods rich in magnesium, such as bananas, nuts, and leafy greens, help relax muscles and reduce menstrual cramps. Magnesium also supports mood regulation by balancing hormones, which can alleviate mood swings and anxiety during periods.
4. What are the benefits of incorporating fiber-rich foods in your breakfast during periods?
Fiber-rich foods, like oats and whole grains, help regulate digestion and prevent constipation, which is a common issue during menstruation. They also help maintain stable blood sugar levels, reducing cravings and energy dips.
5. Can omega-3 fatty acids in breakfast foods help with period pain?
Yes, omega-3 fatty acids, found in foods like chia seeds and walnuts, have anti-inflammatory properties that help reduce period pain and discomfort. Including these in your breakfast can provide relief from menstrual cramps.
6. What are some recommended breakfast recipes for periods?
Recommended breakfast recipes include:
- Spinach and Feta Omelette: Packed with iron and protein to boost energy levels.
- Overnight Oats with Berries and Nuts: Rich in fiber, magnesium, and antioxidants for improved digestion and reduced cramps.
- Chia Seed Pudding with Fresh Fruits: Provides omega-3s and vitamins to alleviate inflammation and support mood.
- Whole Grain Avocado Toast with Eggs: Offers healthy fats and protein to sustain energy and balance hormones.
7. How do iron-rich foods in breakfast benefit menstruation?
Iron-rich foods, like spinach and eggs, help replenish the iron lost during menstruation. Maintaining adequate iron levels prevents fatigue, weakness, and anemia, which are common symptoms during periods.
8. Why should you avoid skipping breakfast during your period?
Skipping breakfast can lead to low blood sugar levels, increased fatigue, and irritability during your period. Eating a nutritious breakfast helps stabilize your mood and energy levels, reducing the impact of menstrual symptoms.
9. What beverages are recommended with breakfast during periods?
Warm herbal teas like ginger or chamomile tea are recommended, as they can reduce cramps and bloating. Avoid caffeinated beverages like coffee, which can increase anxiety and cause dehydration.
10. Are there any breakfast foods to avoid during periods?
Avoid processed foods high in sugar or salt, as they can exacerbate bloating, mood swings, and cramps. Also, steer clear of foods with artificial additives, which can negatively impact digestion and overall menstrual health.
