TOP 10 IRON-RICH FOODS TO COMBAT PERIOD FATIGUE

"Iron is like a magic mineral for menstruating women. It's essential for making hemoglobin, which carries oxygen to our cells, helping us feel energized and focused." - Dr. Chahat Vasudev, Nutritionist, GYTREE

 Lean Red Meat

   • Contains heme iron. (Absorbed easily by the body)

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   • A 3-ounce beef serve provides 2.1 mg of iron

   • Also rich in vitamin B12 and zinc

Spinach

   • High in non-heme iron

   • One cup of cooked spinach = 6.4 mg iron

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   • Rich in vit C, which enhances iron absorption     Legumes

   • Excellent plant-based iron source

   • One cup of lentils = 6.6 mg of iron

   • Also high in protein and fiber, promoting satiety

"Our bodies are our gardens – our wills are our gardeners." - William Shakespeare

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Fortified Cereals

   • Provides up to 18 mg of iron per serving

   • Convenient breakfast option

   • Often taken in combination with other essential vitamins and minerals

"When it comes to menstrual health, think of iron as your body's best friend. It supports energy production, mood stability, and overall well-being during your cycle." - Dr. Chahat Vasudev, Nutritionist, GYTREE

Oysters

   • Six medium oysters contain about 4 mg of iron

   • Also high in zinc, which supports immune function

   • Rich in vit B12, crucial for RBCs function.

Tofu

   • Half cup of firm tofu = 3.4 mg of iron

   • Excellent vegetarian/vegan protein source

   • Contains isoflavones, which may help with menstrual symptoms

  Pumpkin Seeds

   • One ounce = 2.5 mg of iron

   • Rich in magnesium(Helps reduce menstrual cramps)

   • Easy to add to salads, yogurt, or eat as a snack

"Iron is the unsung hero of menstrual health. Adequate intake can be the difference between dragging yourself through your period and sailing through it." - Dr. Sudeshna Ray, Gynecologist, GYTREE

 Dark Chocolate

   • One ounce of 70-85% cocoa dark chocolate contains 3.3 mg of iron

   • Contains antioxidants that may help reduce inflammation

   • May help improve mood due to its serotonin content

Quinoa

   • One cup of cooked quinoa provides 2.8 mg of iron

   • Complete protein source, contains all essential amino acids

   • High in fiber, which aids digestion

 Turkey

    • A 3-ounce serving = 2 mg of iron

    • Lean protein source, helpful for maintaining energy

    • Rich in tryptophan, which may aid sleep quality

Key Facts:

• The recommended daily intake of iron for women aged 19-50 is 18 mg

• Combine iron-rich foods with vitamin C sources to enhance absorption

• Heme iron (from animals) is more easily absorbed than non-heme iron (from plants)

• Avoid consuming calcium foods with iron foods, because calcium can inhibit iron absorption

Combat period fatigue with Gytree's Total Health Combo. Packed with essential nutrients, it complements your iron-rich diet, boosting energy and supporting overall menstrual health. Pair it with spinach or lean meats for maximum benefit. Your monthly cycle, powered by Gytree!"

Remember:

While dietary changes can help, persistent fatigue should be discussed with a healthcare provider. Iron supplements must be taken under medical supervision.

Conclusion:

Incorporating these iron-rich foods into your diet can help combat period fatigue and support overall health. Remember to maintain a balanced diet and stay hydrated for optimal well-being during menstruation.

"For many women, their period is like a monthly iron deficit. Focusing on iron-rich foods can help balance the books and keep energy levels stable." - Dr. Chathat Vasudev, Nutritionist, GYTREE