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Essential Nutrient Combo for Women to Boost Well-being Before Their Period Ends

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Introduction:
The days leading up to and during menstruation can bring discomfort, fatigue, and hormonal shifts for many women. However, proper nutrition during this time can make a significant difference in how a woman feels physically and emotionally. To support your body and ease the discomforts of the menstrual cycle, consuming a combination of key nutrients before the end of your period is essential. In this article, we’ll explore a nourishing combo of ingredients that can help replenish essential vitamins and minerals, reduce bloating, and improve energy levels as your body transitions through its monthly cycle.

Ingredients:
Spinach (or Kale) – A rich source of iron and folate, these leafy greens help replenish iron lost during menstruation and support overall hormonal balance.
Salmon – Packed with omega-3 fatty acids, salmon helps reduce inflammation, fight cramps, and promote mood stabilization.
Sweet Potatoes – A great source of potassium and vitamin A, sweet potatoes help combat bloating and promote healthy skin.
Chia Seeds – Full of omega-3s, fiber, and antioxidants, chia seeds help regulate digestion and balance blood sugar levels.
Avocado – Rich in healthy fats, potassium, and magnesium, avocado supports hormonal balance and reduces bloating and cramping.
Greek Yogurt – Contains probiotics to support gut health and improve digestion, which is important during menstruation.
Ginger – Known for its anti-inflammatory and anti-nausea properties, ginger can help soothe cramps and relieve digestive discomfort.
Instructions:
Prepare the Base: Start by cooking your sweet potatoes. Peel and cube them, then roast or boil until tender.

Cook the Salmon: Season the salmon fillet with a pinch of salt, pepper, and a drizzle of olive oil. Pan-sear or bake for about 6-8 minutes on each side until cooked through.

Combine the Greens and Avocado: Wash your spinach or kale thoroughly and toss it with the chopped avocado.

Create the Dressing: In a small bowl, combine Greek yogurt with a teaspoon of ginger (either fresh or powdered), a squeeze of lemon, and a pinch of salt. Stir to create a creamy dressing.

Assemble the Dish: Place the spinach or kale and avocado in a bowl. Add the roasted sweet potatoes and cooked salmon on top. Drizzle with the creamy ginger dressing.

Top with Chia Seeds: Sprinkle chia seeds on top for added texture, fiber, and omega-3s.

Serve and Enjoy: This nutrient-packed dish is ready to serve. It’s a great option for lunch or dinner before the end of your menstrual cycle.

Tips for Serving and Storing:
Serving Tip: Serve the meal fresh for optimal flavor and nutrient absorption. This dish can be enjoyed warm or cold, depending on your preference.
Storage: If you have leftovers, store the ingredients separately to keep them fresh longer. The salad and salmon can be stored in airtight containers in the fridge for up to two days, while the sweet potatoes should be kept in a sealed container to avoid drying out.
Variation Tip: For added convenience, you can prepare the sweet potatoes and salmon in bulk at the start of the week for quick meals throughout your cycle.
Variants:
Vegetarian Version: Replace the salmon with roasted chickpeas or lentils for a plant-based source of protein.
Dairy-Free: Swap out the Greek yogurt for a coconut yogurt alternative to keep the meal dairy-free.
Spicy Kick: Add a pinch of cayenne pepper to the dressing for an extra layer of flavor and metabolism boost.
Low Carb: If you’re following a low-carb diet, reduce the portion of sweet potatoes and add extra greens or other non-starchy vegetables like cucumber or zucchini.
FAQ:
1. Why is it important to focus on nutrition before my period ends?

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