BEST DIET FOR GIRLS DURING MENSTRUAL PERIOD

BEST DIET FOR GIRLS DURING MENSTRUAL PERIOD

Girls who have just started menstruating have increased the nutritional needs that drive the appetite for push that is on par with their male counterparts. Although a lot of food empty calories such as ice cream, cookies and chocolate can be especially attractive during menstruation, it is important to consume foods rich in nutrients that the developing organs need.

Dairy

Teenagers need about 30 percent more than preadolescent soccer girls, as they tend to reach their most intense period of growth in ages between 12 and 19. Bones begin to grow and expand into adolescence, composed of Calcium must be present during the formation of the bones that will be made from the osteoblasts or bone-forming cells can not make their football, but rather take of the blood and deposit it in the marrow. In addition, calcium facilitates the proper functioning of the blood clotting cascade and allows for greater absorption of vitamin B-12, which is particularly important for cognitive development. Foods rich in calcium are dairy products such as yogurt, cheese and milk.

Green leaf and meat

The need for iron is also about 30 percent higher for girls who begin to menstruate. Hemoglobin is made up of iron molecules that carry oxygen to cells and carbon dioxide away. Since hemoglobin is a component of blood, most were lost during menstruation. Iron deficiencies during menstruation lead to the ability to transport oxygen in the blood. Girls may have symptoms of anemia, including headaches, fatigue, apathy, and weakness if they are not getting enough iron. Foods rich in iron include leafy vegetables and meat. Cereals and almonds fortified with iron or almond butter are also good choice.

  Food rich in zinc

Girls and young women need about 20 percent more zinc as they enter puberty and start their cycles. Zinc is essential for growth, healing and repair of tissues, which helps to synthesize DNA and RNA, molecules that play the leading role in cell division. Zinc also helps in the metabolism of fats and carbohydrates, which inevitably consumption can increase during premenstrual days and menstruation. Peanut butter, whole grains and meats such as lamb meat are particularly rich in zinc.

Fish and nuts

Young women may experience more intense cravings for fatty foods with menstrual cycles. This is usually due to the hormonal changes that occur during activation of the hypothalamic-pituitary axis. Activation of this axis leads to hormone levels which in turn stimulate the release of estrogen increase. Estrogen plays a role in the accumulation of fatty or fatty tissue. The adipose tissue contributes to the circulating pool of estrogen, as changes occur at puberty, allowing normal development to occur. Essential fatty acids are also vital for permanent neurological development. Fat from a potato chip, however, Its not equal to the fat that is  in grilled salmon. and the Saturated fat and trans fats found in fully fried foods are fats that tend to lead to health complications of adults, such as cardiovascular disease, while unsaturated fats, found in fish and nuts, Promote brain development and tend to be the type of protection