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Importance of right diet and nutrition for teenage girls

Luke Coutinho

Luke Coutinho
20 April 2020

This article is authored by Luke Coutinho. Luke is a globally renowned and award winning Holistic Lifestyle Coach in the field of Integrative Medicine.

While talking about the integral role of nutrition for teens’ growth - both boys and girls - it’s meaningful to take into account the importance of diet and nutrition, especially girls, at this age. As the menstrual cycle is one of the fundamental and natural processes that generously takes place in girls’ bodies. The diet and the menstrual cycle share a complementary relation and whatever the diet is taken during this time does have an impact on the cycle. Let’s talk about the nutrition that helps in the menstrual cycle.

Nutrition for a healthy menstrual cycle:

Iron and folic acid-rich foods: Because haemoglobin is a part of blood and a lot of it is lost during the menstrual cycle, a deficiency of that might also cause symptoms like headache, fatigue and weakness. It is, thus, good to take iron-rich foods like Moringa, green leafy vegetables, cumin seeds, beetroot, garden cress seeds and dates.


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Let’s talk about Moringa with its umpteen benefits during the menstrual cycle. A lot of South Indian homes witness its use it - the drumsticks in Sambar and other vegetable preparations. However, not a lot of them focus on the power of nutrients in the leaves that can help with anaemia, immunity, the health of malnourished teens and young girls - not just in rural areas but in urban cities as well. It is nature's multivitamin. Moringa powder is rich in vitamin A and zinc that encourages hair to grow and keep it in good condition. In addition, moringa powder is rich in B vitamins, C and E, biotin, and inositol that provide nutrients to help improve scalp circulation and maintaining capillaries that carry blood to the follicles

Good fats: Good fats help balance the hormonal ups and downs that place during the menstrual cycle. It also helps increase the satiety factor in meals thereby reducing changes of craving and PMS mood swings that are common during menstrual cycle. Consuming nuts, seeds, coconut oil, ghee will allow their bodies to easily boost calories and feel energetic.

Magnesium: It helps in the relaxing of muscles and muscle contraction. It can calm down the nervous system that eventually reduces anxiety. With less stress, the menstrual cycle becomes positive and healthy for teens. Consuming nuts, seeds, leafy greens and cacao can be of big help.

At the end here are some remedies for a pain-free menstrual cycle:

Cacao tea: Cacao contains a rich amount of magnesium and possibly the best food to consume during menstrual cramps as it helps muscles relax.

Jaggery + sesame: Dealing with lethargy can be quite annoying during the menstrual cycle but to soothe the pain jaggery and sesame can be consumed together either in raw form or with a cup of milk. But remember to take sesame seeds in moderation as they tend to generate a lot of heat in the body.

Ginger, turmeric and tulsi tea: Sipping off a cup of warm ginger/tulsi and turmeric tea can ease the discomfort and pain in the menstrual cycle. Ginger helps to lower the level of prostaglandins that are majorly responsible for triggering muscle cramps during the menstrual cycle.



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