Top 10 Superfoods to Improve Menstrual Health

Superfoods For Menstrual Health

Key highlights or summary

  • Healthy eating habits can directly affect your period health
  • A list of everyday foods to help you effectively deal with period cramps
  • Nutrient-rich foods to help general menstrual health 
  • A list of foods to regulate irregular periods

Meet our expert

Meet our expert

Rate our article

We'd love to know!

  • 1
  • 0
  • 0
  • 0

How was the experience with article?

We'd love to know!

  1. Zafari M, et al. Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. Caspian J Intern Med. 2011 Summer;2(3):279-82.
  2. Kajla P, Sharma A, Sood DR. Flaxseed-a potential functional food source. J Food Sci Technol. 2015 Apr;52(4):1857-71.
  3. Vaziri F, Zamani Lari M, Samsami Dehaghani A, Salehi M, Sadeghpour H, Akbarzadeh M, Zare N. Comparing the effects of dietary flaxseed and omega-3 Fatty acids supplement on cyclical mastalgia in Iranian women: a randomized clinical trial. Int J Family Med. 2014;2014:174532.
  4. Masoumi SZ, Asl HR, Poorolajal J, Panah MH, Oliaei SR. Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid: A double-blinded randomized crossover study. Iran J Nurs Midwifery Res. 2016 Jul-Aug;21(4):363-7.
  5. Beets, raw Available at fdc.nal.usda.gov 
  6. Hallberg L, Rossander-Hultén L. Iron requirements in menstruating women. Am J Clin Nutr. 1991 Dec;54(6):1047-58.
  7. Michos C, Kiortsis DN, Evangelou A, Karkabounas S. Antioxidant protection during the menstrual cycle: the effects of estradiol on ascorbic-dehydroascorbic acid plasma levels and total antioxidant plasma status in eumenorrhoeic women during the menstrual cycle. Acta Obstet Gynecol Scand. 2006;85(8):960-5.
  8. Umami Z, Rahmawati L, Puspa A. Snack Bar Formulation With Addition of Beetroot (Beta Vulgaris. L) Flour to Help Relieve Symptoms of Pre-menstrual Syndrome for Adolescents. Curr Dev Nutr. 2021 Jun 7;5(Suppl 2):610.
  9. Spinach, cooked, boiled, drained, without salt Available at fdc.nal.usda.gov 
  10. Exercise, diet & periods | The Royal Women's Hospital Available at the womens 
  11. Menstruation and nutrition | The University of Edinburgh Available at ed.ac.uk  
  12. Afrin S, et al. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies. J Agric Food Chem. 2016 Jun 8;64(22):4435-49.
  13. Jakubczyk K, Kałduńska J, Kochman J, Janda K. Chemical Profile and Antioxidant Activity of the Kombucha Beverage Derived from White, Green, Black and Red Tea. Antioxidants (Basel). 2020 May 22;9(5):447.
  14. Zakaria IA, et al. The effect of probiotics on quality of life in women with primary dysmenorrhoea: a randomized, double-blind, placebo-controlled trial. Authorea Preprints. 2020 Oct 16.
  15. de Vrese M. Health benefits of probiotics and prebiotics in women. Menopause Int. 2009 Mar;15(1):35-40.
  16. Wu D, et al. Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome. Tohoku J Exp Med. 2013 May;230(1):17-23.
  17. Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940 Oct;9(2):117-24.
  18. Singh O, Ali M. Phytochemical and antifungal profiles of the seeds of carica papaya L. Indian J Pharm Sci. 2011 Jul;73(4):447-51
  19. Atashpour S, Kargar Jahromi H, Kargar Jahromi Z, Maleknasab M. Comparison of the effects of Ginger extract with clomiphene citrate on sex hormones in rats with polycystic ovarian syndrome. Int J Reprod Biomed. 2017 Sep;15(9):561-568. PMID: 29662964; PMCID: PMC5894472.