Menstrual health care recipes
breakfast
Oatmeal > fiber, calcium and iron
Flaxseed/chia seed/nut > Omega-3
Low fat milk >: calcium
Eggs > protein and vitamin d.
Millet porridge > magnesium
Fruit (two kinds a day)
Banana > potassium
Blueberry/strawberry/orange/cherry > antioxidant
Apple/pear >; Crude fiber and low sugar content
theme
Brown rice/vegetable wheat/wheat flour/whole wheat bread > fiber
And various vitamins and minerals.
Sweet potato > fiber
Edible meat
Salmon/tuna/other deep-sea fish > Omega-3
Lean Beef > Iron and protein
Pig liver/duck liver >; iron
Vegetables (five kinds a day)
Spinach/celery/vegetables > iron
Broccoli/Cabbage/Chinese Cabbage > Antioxidant and Fiber
Carrots are a good source of fiber.
Peas/lentils are rich in vitamins and minerals.
Snacks/drinks
Dark chocolate > antioxidants and magnesium
Nuts > calcium and magnesium
Yogurt > calcium and magnesium
Orange juice/lemonade > vitamin c is beneficial to the absorption of calcium and supplement water by the way.
Green tea/matcha > tea polyphenols