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The follicular phase of your cycle starts on the first day of menstruation and ends with ovulation. The change in hormones during this time will affect your energy levels, strength, and mental focus. hence it is recommended that you know what to eat during the follicular phase of your menstrual cycle

In this post, we share what to eat during the follicular phase to give your body what it needs to perform at its best.

Read our complete article on “NUTRITION FOR THE DIFFERENT PHASES OF THE MENSTRUAL CYCLE”

Increase the Amount of Iron in Your Diet

Iron helps produce red blood cells and transports oxygen throughout the body. 

Blood lost during menstruation can reduce the amount of iron in the body, resulting in low energy and fatigue. Eating more iron-rich foods during this stage can help compensate for this deficiency. 

Some iron-rich foods include grass-fed beef, wild-caught fish such as salmon, and organic chicken. Including pasture-raised eggs during this period of the cycle can be very nourishing.

For vegetarian sources of iron, opt for more dark leafy greens in addition to beans, lentils, nuts, and seeds.

Side tip: Squeeze some lemon onto your vegetarian sources so as to provide vitamin C to increase digestion. 

Increase the Amount of Magnesium in Your Diet

Magnesium can help reduce and manage period cramps as well as keep a calm and balanced mood. 

Leafy green vegetables like kale, rocket, watercress, and spinach, and great sources of Magnesium.

Pumpkin seeds and almonds are also a good source of magnesium, so spread some almond butter on some sliced bananas for a sweet treat during your period or as a great snack pre or post-workout.

Add These Food Items to Your Diet

  • Beef
  • Salmon
  • Chicken
  • Eggs
  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Lemon
  • Kale
  • Rocket
  • Watercress
  • Spinach
  • Pumpkin seeds
  • Almonds