What fruits can you eat during menstruation?
During menstruation, women's bodies are more sensitive, and choosing the right food can help relieve symptoms. Fruit is rich in vitamins, minerals and dietary fiber and is an important part of the menstrual diet. The following are fruits suitable for consumption during menstruation and related suggestions that have been hotly discussed on the Internet in the past 10 days. They are organized into structured data based on nutritional perspectives for reference.
1. Recommended fruits and their effects during menstruation
| Fruit name | Main nutrients | Menstrual effects | Things to note |
|---|---|---|---|
| red dates | Iron, Vitamin C, Cyclic Adenosine Monophosphate | Replenish blood and nourish skin, relieve fatigue | It is advisable to take 5-8 pills a day, and patients with diabetes should eat with caution |
| cherry | Anthocyanins, iron, melatonin | Improve anemia and help sleep | Choose fresh fruit and avoid candied products |
| durian | Carbohydrates, potassium, B vitamins | Provide energy and relieve menstrual cramps | People with hot and dry constitutions need to control their intake |
| apple | Pectin, polyphenols | Regulate gastrointestinal function | It is recommended to eat it with the skin and wash it thoroughly. |
| Longan | Glucose, protein, thiamine | Warm and nourish qi and blood | People with body types that are prone to getting angry need to reduce their dosage |
2. Principles of eating fruits during menstruation
1.Warming fruits are preferred: Traditional Chinese medicine theory recommends choosing warm fruits (as listed in the above table) during menstruation to avoid aggravation of menstrual pain that may be caused by cold fruits such as watermelon and pears.
2.Iron supplement combination: Fruits rich in vitamin C (such as oranges and kiwis) can be eaten together with high-iron foods to increase iron absorption. However, citrus fruits may irritate the gastrointestinal tract and are recommended to be consumed after meals.
3.Recommended consumption time:
| time period | Recommended fruits | function |
|---|---|---|
| morning | apple,banana | Replenish glycogen consumed at night |
| Afternoon | blueberries, strawberries | Relieve fatigue, antioxidant |
| 2 hours before going to bed | Cherry, longan | Improve sleep quality |
3. Fruits that need to be eaten with caution
| Fruit type | potential impact | alternative |
|---|---|---|
| iced fruit | May cause uterine contractions | Leave at room temperature or soak in warm water |
| Fruits with high acidity | Stimulate the digestive system | Choose ripe fruits |
| diuretic fruits | Increase mineral loss | Control the intake of watermelon and cantaloupe |
4. Special tips from nutritionists
1. Three days before menstruation, you can appropriately increase the intake of magnesium-containing fruits (such as bananas) to help relax muscles and relieve cramps.
2. When obvious edema occurs, it is recommended to choose fruits with high potassium content (such as coconut water, oranges) to help balance electrolytes.
3. According to the dietary guidelines for Chinese residents, daily fruit intake during menstruation should be controlled at 200-350 grams, preferably divided into 2-3 times.
Note: The data in this article combines recent Zhihu health topic discussions, popular science articles by Dr. Dingxiang, and interviews with gynecologists from tertiary hospitals. For specific dietary plans, please consult a professional doctor based on your personal physique.
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