Good Nutrition For The Menstruation Cycle

As a woman in her reproductive years, you need to make sure you eat enough to keep normal menstrual cycles. In addition, you need to pay particular attention to getting enough of certain nutrients -- especially iron and vitamins -- to keep your body menstruating normally. However, it's not difficult to get good nutrition; in most cases, you'll get what you need by eating plenty of healthy fruits, vegetables, whole grains, dairy products and lean meats.

Iron

As a woman, you risk iron deficiency when you menstruate, since your body stores iron in the blood and you lose blood when you have your period. To make up for the lost iron, you should get more iron in your diet or through a supplement -- women who menstruate should get 15 mg of iron every day. To get this much iron, you can consume lean meat products -- red meat contains plenty of iron. Beans, tofu and other soy products, nuts and cereals fortified with extra vitamins and minerals also represent good iron sources.

Folate

Folate is one of the B vitamins. Folate can prevent birth defects that affect a baby's neural tube, and deficiencies in folate can cause these defects even before you know you're pregnant. If you think you might become pregnant at some point -- even if it's far off in the future -- you should get plenty of folate now. Green vegetables, beans and bananas are good sources. Make sure you get 400 mcg of folate each day.

Calcium

Taking enough calcium actually may help you reduce menstrual cramps and other symptoms of premenstrual syndrome, according to Columbia University Health Services. In addition, you should make sure to get enough calcium while in your reproductive years to protect your future bone health. Women who have just begun menstruating should get 1300 mg of calcium each day; after age 18, you only need 1000 mg per day. However, your calcium needs will rise again following menopause. You can find calcium in dairy products such as cheese, tofu and peas, or you can take a supplement.

Considerations

You can support your body's overall health, along with your menstrual cycle, by eating a nutritious diet that emphasizes fruits, vegetables and lean protein and de-emphasizes "junk" food and highly processed foods. Other nutrients that may help with premenstrual syndrome include vitamin B-6 and magnesium, according to Columbia University Health Services, although these benefits remain unproven.