Period-Friendly Smoothies

Meloney Hudson
Mar 19
3 min read

Sometimes we just want something fun and tasty to consume during our period. Smoothies are an easy and refreshing way to get period-friendly, cramp-reducing nutrients.

Smoothie-making requires a blender (Oster Extreme Mix Blender) or food processor (like a Vitamix). Nutribullet is a popular mixer built specifically for smoothies.

Any fresh fruit or vegetable can be blended into a yummy drink, but there are a few super-hero fruits and vegetables that contain compound that can help reduce period discomforts like cramps, bloating and fatigue. Following are a few of these beneficial fruits and veggies and why they're so helpful.

Oranges and Tangerines:

Citrus fruits are loaded with Vitamin C, which can be helpful in reducing menstrual cramps by reducing inflammation and supporting healthy blood vessels for reduced menstrual pain. Vitamin C may also reduce PMS symptoms, like anxiety, stress, and depression. Citrus fruits also combat nausea and fatigue, contain fiber that helps relieve bloating, and help you stay hydrated.

Pineapple:

Pineapple is filled with bromelain enzymes which is thought to have anti-inflammatory and blood-thinning properties. This could improve blood flow to the uterus and aid in shedding the uterine lining, which can help with irregular periods, but there's limited scientific evidence to support this claim. Bromelain also helps relaxes the muscles of the uterine wall, which reduces cramps. And if you get diarrhea during menstruation, pineapple’s anti-diarrheal properties can help manage it.

Watermelon

Watermelon can be considered good for soothing period cramps because it is primarily composed of water, which helps with hydration and can alleviate cramping by replenishing fluids in the body. Not only is watermelon rich in Vitamin C, it also contains potassium, which helps with fluid balance and muscle contractions, and it also contains magnesium, which helps relax uterine muscles.

Leafy greens vegetables:

Dark greens like kale, spinach and arugula, offer a bounty of body-loving nutrition. (Lettuce, not so much.) They contain antioxidants, which help reduce inflammation which leads to uterine cramping and fiber, which helps with digestion, regulates bowel movements and helps reduce bloating and cramps. Iron is an important nutrient in leafy greens, because it replaces the iron you loose during your period. When your iron levels are low, you’re more likely to have cramps.

Avocados

Avocados are creamy in consistency, buttery in flavor, and can contribute to a period-friendly smoothie. Avocado’s super-power is omega-3 fatty acids, which are considered beneficial for menstrual cramps and the reduction of uterine contractions. Plus, avocados contain other nutrients, including Vitamin B6, which supports serotonin and may lift mood and reduce cramp discomfort.

Ginger

Ginger is a spice that has been used as a healing substance for centuries. It tastes spicy and hot, which accentuates flavors of other foods. Best of all, it contains several biological activities that help reduce menstrual discomfort, including antioxidant, anti-inflammatory and anti-nausea activities.

TREAT YOURSELF TO A SMOOTHIE

Next time you’re feeling out of sorts because of your period, make yourself a smoothie for yummy comfort and a boost of energy.

These period-supporting recipes can get you started in your smoothie adventures. Also, experiment with other ingredients of your choice.

Orange and Pineapple Smoothie – Anti-inflammatory

In a blender, add

· 1 fresh orange

· 1 cup pineapple slices

· 1 knob of fresh ginger

· 1 tablespoon flaxseed meal

· 1 1/2 cups of coconut milk (or almond or rice milk)

Blend at high speed. Pour into your smoothie glass and enjoy.

Green Smoothie – Detoxifying