Pumpkin seeds are rich in zinc, black raisins provide iron, and flax seeds contain omega-3 to help regulate hormones and replenish energy for women.
Pumpkin seeds
These seeds contain a lot of natural zinc and magnesium, helping to reduce premenstrual syndrome (PMS), improve mood, reduce cramps, and sleep well. These minerals also regulate progesterone levels to help regularize menstrual cycles.
Pumpkin seeds also have healthy fats and antioxidants that contribute to improving skin texture, reducing inflammation, boosting immunity, and helping hair grow faster. Women should eat this food every day by sprinkling it on yogurt, adding it to porridge, and eating small individual handfuls.
Black raisins
Black raisins provide iron, which is needed by women due to monthly blood loss from the menstrual cycle. Low iron levels often lead to fatigue, dizziness, dull skin, and hair loss. Eating about 7-10 raisins helps increase hemoglobin, supports good oxygen circulation, and stabilizes energy throughout the day. The sweetness of food also controls appetite. Antioxidants in black raisins support healthy glowing skin, reduce inflammation, and improve digestion. Women who often feel tired, have cold hands and feet, and lack energy, eating this fruit for a few weeks can improve their health.
Flax seeds
This is a good plant source of omega-3 fatty acids, which supports heart health, skin health, and reduces inflammation. They also contain lignans that help regulate estrogen levels, which is helpful 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, oatmeal, and bread. Eating this food regularly helps improve digestion, reduce bloating, and maintain a stable mood throughout the menstrual cycle. For women who are often stressed or work intensely, supplementing with flax seeds brings many benefits.
Dates
Dates are a convenient natural energy booster, rich in iron, potassium, and fiber, useful for women who easily get tired and lose appetite during their menstrual cycle.
This fruit also helps maintain stable energy without sudden hypoglycemia. Eating 1-2 dates a day supports good digestion and enhances bowel movements. The mineral content in food helps reduce muscle weakness, support healthy blood circulation, and satisfy cravings for sweets. Combine dates with nuts for a healthy, nutritious snack that’s good for the spirit during busy study and work days.