Pumpkin seeds

Pumpkin seeds are rich in natural zinc and magnesium, which help alleviate premenstrual syndrome (pms), improve mood, reduce cramps, and promote restful sleep. These minerals also regulate progesterone levels, contributing to regular menstrual cycles.

The seeds also contain healthy fats and antioxidants that improve skin texture, reduce inflammation, boost immunity, and support hair growth. Women can consume this food daily by sprinkling it on yogurt, adding it to porridge, or eating a small handful.

Black raisins

Black raisins are a good source of iron, essential for women due to monthly blood loss during menstruation. Low iron levels often lead to fatigue, dizziness, dull skin, and hair loss. Consuming about 7 to 10 raisins daily can increase hemoglobin, support oxygen circulation, and stabilize energy throughout the day. The natural sweetness also helps control cravings. Antioxidants in black raisins promote healthy, radiant skin, reduce inflammation, and improve digestion. Women experiencing frequent fatigue, cold hands and feet, or low energy may boost their health by eating these fruits for a few weeks.

Flaxseeds

Flaxseeds are an excellent plant-based source of omega-3 fatty acids, supporting heart health, skin vitality, and reducing inflammation. They also contain lignans, which help regulate estrogen levels. This makes them beneficial for women with hormonal acne, irregular menstrual cycles, or symptoms related to polycystic ovary syndrome (pcos).

Ground flaxseeds are easily absorbed and can be added to smoothies, milk, oats, or bread. Regular consumption helps improve digestion, reduce bloating, and maintain a stable mood throughout the menstrual cycle. Flaxseed supplementation offers benefits for women experiencing stress or high-intensity work.

Dates

Dates provide a convenient natural energy boost. They are rich in iron, potassium, and fiber, making them particularly helpful for women who experience fatigue or loss of appetite during their menstrual cycle.

Dates help maintain stable energy levels without sudden blood sugar drops. Eating one to two dates daily supports good digestion and promotes bowel regularity. The mineral content in dates helps reduce muscle weakness, supports healthy blood circulation, and satisfies sweet cravings. Combining dates with nuts creates a healthy, nutritious snack, beneficial for mental well-being during busy study or work days.

Le Nguyen (According to Times of India)