Smoothies are a delicious way to start your morning breakfast, whether on your period or any other time. You can make smoothies with fruits, veggies, berries, superfood powder, along with herbs and seeds.
When you want a quick and nourishing breakfast, get your blender and make some nourishing smoothies. During your period, you need to eat nutrient-rich and anti-inflammatory foods that will help ease period cramps or pain. Here are five nutritious smoothie recipes to make during your periods:
- Mango Smoothie – Anti-inflammatory
This smoothie is made with anti-inflammatory ingredients like pineapple, turmeric, and ginger. In a blender, add 1 fresh or frozen mango, 1 cup pineapple slices, 1 knob of fresh ginger, 1 knob of turmeric, a pinch of black pepper, 1 tablespoon flaxseed meal, 1 1/2 cups of coconut milk, and blend at high speed. Pour into your smoothie glass, garnish with fresh mint leaves, and enjoy.
- Green Smoothie – Detoxifying
You can add whatever leafy greens that are available like spinach or kale. In a blender, add 1 cup coconut milk, 2 cups fresh spinach, 1 frozen banana, 1 avocado, and 1 green apple. Blend at high speed until smooth and pour into a bowl. Top with chia seeds, coconut flakes, and enjoy this smoothie.
- Acai Smoothie Bowl – Anti-oxidant-rich
This smoothie is a powerhouse of nutrients with anti-inflammatory and anti-oxidant-rich fruits and berries. In a blender, add 1 frozen banana, 1/2 cup blueberries, 3/4 cup coconut milk, 1/2 cup yogurt, 200 grams frozen acai puree, and blend at high speed. Pour the smoothies into a bowl and top with coconut flakes, homemade granola, and fresh strawberries. Enjoy this delicious and creamy Acai smoothie bowl for a nourishing breakfast.
- Apple Carrot Beet Smoothie – Essential Vitamins
You will enjoy starting your morning with this healthy apple carrot beet smoothie brimming with essential nutrients. In a blender, add 1 red beet, 1 apple, 3 carrots, 1/2 cup fresh orange juice, 1 knob of fresh ginger, and 1 cup coconut water. Blend at high speed and pour it into a smoothie glass. Garnish with a sprig of mint and enjoy.
- Strawberry Smoothie – Anti-oxidant-rich & Probiotics
In a blender, add 1 cup of hulled and sliced fresh strawberries, 1 frozen banana, 1/2 cup greek yogurt, 1/4 cup coconut milk, and blitz until smooth. Pour the smoothie into a bowl, garnish with hemp seeds, coconut flakes, a few strawberry slices, and a fresh sprig of mint.
You can add superfood powders like spirulina, maca root, wheatgrass, etc. However, it will alter the taste of the smoothie. Add these nutritious and delicious smoothies to your diet to keep your body nourished during your period and always.
FAQ’s
2. What ingredients should you include in a smoothie for menstrual health?
Include ingredients rich in iron (like spinach), magnesium (such as bananas and nuts), omega-3 fatty acids (like chia seeds or flaxseeds), and antioxidants (such as berries). These nutrients help combat fatigue, reduce inflammation, and promote overall well-being.
3. How does iron in smoothies help during menstruation?
Iron-rich ingredients, like spinach or kale, help replenish the iron lost during menstruation. This is particularly important to prevent anemia, which can cause fatigue and weakness. Consuming iron-rich smoothies helps maintain healthy energy levels throughout your period.
4. Why is magnesium important in smoothies for menstrual health?
Magnesium is important because it helps relax muscles and can reduce menstrual cramps. Ingredients like bananas, nuts, and seeds are rich in magnesium and can be added to smoothies to help alleviate discomfort during menstruation.
5. Can smoothies help with menstrual bloating?
Yes, smoothies can help with menstrual bloating by incorporating ingredients like ginger, which has anti-inflammatory properties, and cucumber, which has a high water content. These ingredients can reduce bloating and promote digestion.
6. What are some smoothie recipes recommended for menstruation?
Recommended smoothie recipes include:
- Berry Spinach Smoothie: Combines spinach, berries, and chia seeds for antioxidants and iron.
- Banana Nut Smoothie: Made with bananas, almond milk, and walnuts to provide magnesium and healthy fats.
- Ginger Green Smoothie: Includes ginger, kale, and cucumber to reduce inflammation and bloating.
- Chocolate Avocado Smoothie: Uses avocado and cocoa powder for magnesium and healthy fats.
- Citrus Beet Smoothie: Combines beets and oranges for iron and vitamin C.
7. How can omega-3 fatty acids in smoothies benefit menstrual health?
Omega-3 fatty acids, found in ingredients like chia seeds and flaxseeds, have anti-inflammatory properties that can help reduce menstrual pain and discomfort. Adding these ingredients to smoothies can promote overall menstrual health.
8. What are the benefits of including antioxidants in your period smoothies?
Antioxidants, found in berries and leafy greens, help reduce oxidative stress and inflammation in the body. They can alleviate menstrual cramps and improve mood by supporting overall cellular health during menstruation.
9. How do smoothies keep you hydrated during your period?
Smoothies made with water-rich ingredients like cucumber, watermelon, or coconut water help keep you hydrated. Staying hydrated is crucial during menstruation to maintain energy levels, reduce bloating, and alleviate cramps.
10. Are there any ingredients to avoid in smoothies during your period?
Avoid adding ingredients high in refined sugar, caffeine, or artificial sweeteners to your smoothies. These can increase bloating, cause energy crashes, and exacerbate menstrual symptoms. Opt for natural, whole ingredients instead.
