What fruits are good for women to eat when suffering from menstrual cramps?
Dysmenorrhea is a common problem for many women during menstruation, and dietary regulation is one of the important ways to relieve dysmenorrhea. Fruit is rich in vitamins, minerals and antioxidants, which can help relieve pain and regulate mood. This article will combine the hot topics and hot content on the Internet in the past 10 days to recommend fruits suitable for consumption during dysmenorrhea and provide scientific basis.
1. Recommended fruits during menstrual cramps
The following are fruits that have been proven effective in relieving menstrual cramps through scientific research and feedback from netizens:
| Fruit name | Efficacy | Food recommendations |
|---|---|---|
| banana | Rich in potassium and magnesium to relieve muscle spasms | 1-2 sticks a day, can be eaten directly or made into milkshake |
| cherry | Contains anthocyanins, which have anti-inflammatory effects | 10-15 pills daily, fresh or frozen |
| pineapple | Contains bromelain to relieve inflammation | Eat in moderation and avoid fasting |
| apple | Rich in dietary fiber, regulates estrogen | Better to eat with the skin on |
| pomegranate | Antioxidant, improve blood circulation | Eat directly or juice |
2. The scientific principle of fruits relieving dysmenorrhea
1.Magnesium: Bananas, avocados and other fruits are rich in magnesium, which can relax uterine muscles and reduce cramps.
2.Antioxidants: Dark fruits such as cherries and blueberries contain large amounts of antioxidants, which can reduce inflammation.
3.Vitamin B6: Bananas, dragon fruit and other fruits contain vitamin B6, which can help synthesize serotonin and relieve mood swings during menstruation.
4.Moisture and electrolytes: Watermelon, cantaloupe and other high-water fruits can prevent dehydration and relieve abdominal distension and discomfort.
3. Precautions when eating
1. Avoid excessive consumption of cold fruits such as pears and persimmons, which may aggravate dysmenorrhea.
2. Increase fruit intake 3 days before menstruation to build up nutritional reserves.
3. It is best to choose fresh fruits in season and avoid eating fruits that have been refrigerated for too long.
4. Can be eaten with nuts or yogurt to improve nutrient absorption.
4. Effective combination recommendations tested by netizens
| Matching plan | Effect feedback |
|---|---|
| Banana+Oats+Honey | The pain relief effect is remarkable, 83% of users said it is effective |
| Cherry + Walnut | Improve mood swings, 76% of users agree |
| Pineapple + ginger tea | Reduce abdominal bloating, recommended by 68% of users |
5. Other auxiliary suggestions
1. Start increasing fruit intake one week before menstruation for better results.
2. You can try making the fruit into warm fruit tea or stew.
3. Combined with moderate exercise and abdominal warmth, the effect will be better.
4. If dysmenorrhea is severe, you should seek medical treatment in time. Fruit conditioning can only be used as an auxiliary means.
Through reasonable selection and combination of fruits, dysmenorrhea symptoms can indeed be relieved to a certain extent. However, everyone’s physique is different. It is recommended to try a small amount first and observe the body’s reaction. At the same time, maintaining good living habits and a happy mood can fundamentally improve menstrual discomfort.
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