Vegetable Juices To Help You With Good Menstrual Health

Written by Deborah Onoja on Wed, 16 November 2022


Is your menstrual cycle on track? With your hormones fluctuating, moods changing, it's easy to get physically and mentally drained out. Junk foods and fatty foods can only make it worse. One way to ensure that you have happy periods is by monitoring what you eat and to incorporate a lot of vegetable juices to help you with good menstrual health.

Not just menstrual health, there are healthy juices and smoothies to boost your digestive health as well!

Having fruits and vegetables that are packed with nutrients and wellness will guarantee a smooth period cycle. Here are some vegetable juices for menstrual cramps.

ABC-The miracle drink!

ABC refers to apple, beet, and carrot, and this drink has been in use for ages as one of the best juices for women's health. This easy to prepare vegetable juice for period cramps is packed with health benefits and can improve your menstrual health. 

Here's how you prepare it:


  • 1 apple (large sized)
  • 1 carrot (medium-sized)
  • 1 beetroot
  • Water (2 cups)


  • Wash the ingredients thoroughly and peel them
  • Chop them up roughly and add them to the blender
  • To it add 2 cups of water and blend till you get an even consistency
  • Strain the mixture into a glass and enjoy this refreshing drink

How does it help your periods?

  • The ABC drink contains apples, carrots, and beets which are good sources of vitamins and other micronutrients.
  • Beetroots are packed with iron and vitamin C and help restore any amount of iron lost during bleeding. Apart from this, it can help ease menstrual cramps during periods.
  • Have a glass of this juice good for period cramps every day in the morning!

Start your day with green smoothies!

Wondering how to replenish iron during period? Here is a smoothie recipe that is not only a treat for your taste but is also a gift for your period health.

This smoothie is also a food to eat after menstruation as it can replenish lost iron and help with an irregular period. With few rich in iron ingredients and limited prep time, start your day with this healthy spinach banana smoothie that is high in nutrition.


  • 2 cups of fresh spinach leaves
  • 1 medium ripe banana
  • 1 cup of milk (or other dairy substituents, even water will do)
  • Honey for sweetness


  • Wash the spinach leaves thoroughly before putting them in the blender
  • Chop the banana roughly and add it to the blender
  • Add 1 cup of milk or other dairy substituents
  • Blend for about 1 minute before pouring it into the glass
  • Add ½ to 1 tbsp honey (depending on your preference) for sweetness

How does it help your periods?

Similar to the ABC drink, spinach provides the body with good amounts of iron making up for any deficiencies due to blood loss. Apart from this, spinach is a good source of vitamin B which is essential for the production of red blood cells. In addition, the drink in itself is a good source of antioxidants, potassium, and magnesium which are beneficial for menstrual health.

Have this drink every day to keep unwanted period problems at bay!

Kale and turmeric to the rescue!

Kale and turmeric!? It does seem like an unlikely combination, but don't dismiss it just yet. Leafy green kale and yellow turmeric can work wonders for your menstrual health. Here's a fun recipe you can try that is refreshing in taste and rejuvenating for your health.


  • 2 cups of kale leaves
  • ½ teaspoon of ground turmeric
  • Pineapple chunks (canned or freshly cut)
  • 1-2 cups of milk or any other substituent (even water will work)
  • Pinch of black pepper (ground)


  • Add all the ingredients into the blender
  • Blend till you get a uniform consistency
  • Pour over ice and enjoy the refreshing taste

What's in it for you?

During your periods, you are more prone to inflammation in the body which may lead to PMS symptoms. The shedding of the uterine lining causes pain and cramps. Wondering how to get rid of cramps? Try turmeric! Turmeric, a widely used medicinal plant, has good anti-inflammatory properties and can help you have a happy period. In addition to this, kale is rich in iron and vitamin B and is quite important for your menstrual health.

Pumpkin and Carrot juice-The vitamin-rich duo

If you're wondering what ingredients to eat during periods, here's a recipe for you. This juice is a refreshing treat that's hard to beat! With pumpkins, carrots, apples, and ginger included, this drink is packed with health benefits.

You can add medicinal herbs to increase menstrual flow to this drink. This juice can act as a period pain relief food. This is how you prepare it :


  • 1 small pumpkin
  • 3 medium carrots
  • 1 apple
  • ½ inch ginger root
  • ½ teaspoon cinnamon powder
  • Water for consistency


  • Cut the pumpkin into small pieces. Remember to remove the stringy pulp, seeds, and stem before cutting.
  • Chop the carrots and apples into small pieces.
  • Add all the ingredients into the blender and blend till you get a uniform consistency

How does it benefit you?

With the triple benefit of pumpkins, carrots, and apples this drink will work wonders for your menstrual health. All these ingredients are rich in vitamins and antioxidants which can help ease any menstrual pain and prevent inflammation. Furthermore, pumpkins are rich in potassium which can help manage period cramps.

Have this drink daily for smooth sailing periods!

Ginger Ale with a twist!

Wondering about things like what to do for menstrual cramps? Or how to reduce period bloating? Then read on to find answers.

Ginger ale for periods is one of many ginger remedies for cramps. Ginger ale is a very good drink for your health. However, the commercially sold ones are usually loaded with sugar and can do you more harm than good.

Here's a ginger ale recipe with a slight twist to keep yourself rejuvenated throughout your cycle!


  • 1 ginger root
  • 3 medium apples
  • 1 cucumber
  • 2 celery stalks
  • 1 lime


  • Wash all the ingredients and peel the ginger root and apples.
  • Chop all the ingredients except the lime
  • Put all the ingredients apart from the lime in the blender and blend till you get an even consistency
  • Squeeze the lime into the mixture
  • You can add some honey for
  • A refreshing beverage is ready to serve

What's in it for you?  

Nausea and vomiting are common effects women face during their periods. Ginger, an age-old herb, is known to alleviate nausea and vomiting. Apart from this, studies have shown that an increased water intake can relieve menstrual pain. Celery stalk and cucumbers are roughly 95% water and can help combat menstrual distress.

Have this drink and live your period days fearlessly!

Fenugreek for the win!

Everyone dreads the taste of fenugreek, but why do we recommend it? Because of its numerous health benefits. There are quite a few innovative techniques to mask its taste and make it enjoyable. Add the fun in fenugreek with this recipe!


  • 4-5 bunches of fenugreek leaves (~½ cup of fenugreek juice)
  • 1 beetroot
  • 1 lemon


  • Wash the fenugreek thoroughly and remove any stems, roots, or flowers
  • Peel the beetroot and chop it up roughly
  • Add both ingredients to the juicer
  • Stir the juice thoroughly and squeeze half a lemon into the mixture
  • Pour it in a glass and enjoy

How does it help you?

Most women suffer from period cramps during their cycle and fenugreek juice can help you deal with them. In addition, some women suffer from constipation and water retention during their periods. Fenugreek has been used for ages to ease constipation and combat water retention.

We hope that this article has intrigued you to try these weird yet tasty and healthy combinations. Most of these drinks need very little preparation time. Try to squeeze them into your daily schedule for a healthy life. Stay happy, active, and keep unwanted period problems at bay with these refreshing recipes!

Keep reading for more such healthy food recipes.


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. Torkan B et al. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women's Health. 2021 Dec;21(1):1-9.
  2. Bajalan Z et al. Nutrition as a potential factor of primary dysmenorrhea: a systematic review of observational studies. Gynecologic and obstetric investigation. 2019;84(3):209-24.