5 Salad Recipes For Better Menstrual Health

Written by Deborah Onoja on Wed, 16 November 2022


Womanhood is a beautiful journey filled with many unique experiences. However, it can get hard to sail through life sometimes, especially when a woman is on her period. PMS happens to be a nightmare for many women and can disrupt their day-to-day lives to a great extent. Your diet and nutrition habits have a lot to do with your menstrual health and symptoms.

Let's take a closer look at the list of good foods to eat on your period.

Diet, Nutrition, and You

A growing body of evidence suggests that food to eat for periods can greatly impact your menstrual health. A healthy diet that includes plenty of fruits, vegetables, omega-3 fatty acids, nuts, seeds, etc. is necessary to keep your menstruation in check.

These foods provide you with the nutrients needed to tackle menstrual symptoms. In addition to this, avoiding foods rich in saturated fats, caffeine, and sodium is also important.

Read more: Breakfast Recipes For Good Menstrual health

How each nutrient helps

To keep painful and bothersome menstrual symptoms at bay, you should be aware of a list of foods to eat during menstruation that is filled with adequate nutrients.

  • A woman who experiences heavy periods needs to have ample amounts of iron and protein. Lean meat like chicken can do the trick.
  • Vitamins like Vitamin B1, B6, D, and E as well as minerals are also important.
  • Vitamin B1 and B6 can help with PMS symptoms by reducing pain, cramps, and mood disturbances.
  • Vitamin E can reduce pain and menstrual blood flow.
  • Vitamin D can help regulate your periods, relieve muscle pain and improve mood.
  • Calcium and Magnesium can help with PMS and Zinc can reduce cramping, pain, and mood disturbances.

A medley of these nutrients can get you up and running even on your rainy days.

Salad recipes to boost your menstrual health

When it comes to foods to eat during menstruation, salads can be a great option that is high on both health and taste. Now that we know the importance of nutrients in keeping our menstrual health in line, let us dive into some delicious and nutritious salad recipes for you to try at home.

1. Carrot and Avocado Salad

Avocados are rich in Vitamin E and can help reduce dysmenorrhea i.e. in fighting PMS. It can also help reduce blood flow and is helpful for women with heavy periods. Carrots too are rich in Vitamin B, another nutrient that kicks back on the PMS symptoms.

What you'll need

  • 1 large avocado
  • 2 medium-sized carrots
  • Balsamic vinegar
  • Chia seeds or sunflower seeds, as per your preference
  • Salt and pepper to taste
  • Herbs

How to make

  • Peel the avocado, pit it and dice it into small pieces
  • Grate or thinly slice the carrots after peeling them
  • Combine them in a bowl, add a dash of balsamic vinegar and salt and pepper to taste. Sprinkle some of your preferred seeds for additional crunch.
  • Refrigerate for around 20-25 minutes before serving.

2. Smoked Salmon and Lettuce Salad

Salmon is rich in Omega-3 and Vitamin B6, which makes it an ultimate fighter against period pain. In addition to that, other ingredients in this recipe are rich in other nutrients that ease menstrual symptoms.

What you'll need

  • Smoked salmon, thinly sliced-5 ounces
  • Romaine lettuce
  • Radishes-thinly sliced
  • Carrot and cucumber, 1 of each, peeled and sliced
  • Lemon juice
  • Olive oil
  • Ginger root-1 inch, minced or grated

How to make

Bring together all of the above ingredients in a bowl. Pour the below-mentioned dressing into a bowl full of goodness.

For the dressing

Take some olive oil, lemon juice and grated ginger. Shake them together in a jar. Pour this dressing over the salad.

3. Chicken and Apple salad

Cooked chicken is a good source of protein as well as Vitamin B6 and zinc. This crunchy and nutrient-packed recipe is not only amazing in taste but is also good for your menstrual health.

What you'll need

  • 3 cups cooked chicken(you may boil/bake)
  • 1/2 cup celery, diced
  • ½ of red onion, finely chopped
  • 1 medium-sized diced apple
  • 6 tbsp mayonnaise
  • 2 tsp lemon juice
  • Salt and pepper, to taste

How to make

  • Combine the chicken, celery, apple, and red onion in a large bowl.
  • Take a smaller bowl and add the mayonnaise, lemon juice, salt, and pepper.
  • Stir this mixture into the chicken.
  • You may add lettuce and some leftover celery as garnish.

4. Calming Salad with Ginger and Cucumber

Ginger is known to ease cramps and as we know, cucumber is the very definition of calmness! Here's a refreshing recipe for you to try with these relaxing ingredients.

What you'll need

  • 2 cucumbers
  • 2 tbsp apple cider vinegar
  • 1 tsp honey/maple syrup
  • 1 tbsp olive oil
  • 1/3 cup pickled ginger(marinated in vinegar and salt)
  • Mint leaves for garnish
  • Salt to taste

How to make

  • Chop the cucumber into small pieces, and add the ginger to it
  • Combine the vinegar, syrup/honey, olive oil in a small bowl and whisk them together.
  • Pour this mixture over cucumbers and ginger. Season with salt. Let marinate refrigerated for 3 hours.
  • Take it out, garnish with mint leaves and serve.

5. Spinach and Apple salad

Spinach is a leafy green vegetable rich in iron and magnesium and can help your menstrual cramps if you have a heavy period flow.

What you'll need

  • 4-5 cups of baby spinach
  • 1 large apple, thinly sliced
  • 1 cup feta cheese
  • Chopped walnuts(roasted)

For the vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon mustard
  • 1/2 teaspoon honey
  • Salt and pepper to taste

How to make

  • Whisk together the ingredients for the vinaigrette.
  • Take the apple, spinach, and cheese in a large bowl.
  • Add the vinaigrette to the large bowl.
  • Toss the ingredients together and garnish with chopped walnuts.

With these easy healthy food recipes that are good for menstrual health, you can be assured of a happy time during those difficult days of the month.



Deborah Onoja

Deborah Onoja is a passionate Registered Nutritionist-Dietitian with a Bachelors of Science degree in Nutrition & Dietetics obtained from Federal University of Agriculture, Abeokuta. She qualified as a Registered Dietitian after completing her Dietetic Internship training at the University of Nigeria Teaching Hospital, Enugu where she was exposed to clinical dietetics. She also holds a Masters degree in Clinical Nutrition and Diet Therapy from the University of Ibadan.

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  1. Exercise, diet & periods Available at Thewomens 
  2. Salad Recipes for Fighting Menstrual Cramps Available at Heal with food 
  3. Recipe: Easy Spinach Salad with Apples, Walnuts, and Feta Available at Thekitchn