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