During menstruation, the body will loses minerals and essential elements, one of which is zinc. Whereas, zinc plays a major role in cell metabolism. With fulfilling zinc intake, it will boost immunity, heal small wounds, fight infection, and maintain muscle.
During this known that men need more much zinc in their bodies than women. However, in fact the women need the amount of zinc that increasingly many when certain phase, such as during pregnancy and menstruation.
During the menstrual phase, a woman should consume enough zinc and iodine to expedite the flow of menstruation. With a high dietary intake of zinc can reduce the negative effects associated with menstruation, such as stomach cramps and dysmenorrhea. Even in a recent study is mentioned that foods high in zinc will reduce the intensity of PMS in the majority of women.
Here are some good foods high in zinc consumed by women during menstruation:
1. Watermelon
Fruits are rich in its water content this very good consumed to treat eye problems, ulcers, stomach infections, and other health problems. During menstruation, enter watermelon in the daily food menu because watermelon have contents zinc which is important for improve blood circulation.
2. Crab
The majority of people do not like to eat crab because of its aroma. Even so, the crab is very good to consumed during menstruation. Important thing is not consume excessively because crab meat is hot and if too much is consumed can cause cramps.
3. Yogurt
Intake of yogurt for women during the menstrual period is very important. This is because yogurt is a milk product that contains the highest zinc in between the others.
4. Shrimp
Other seafood that are also not less its benefits is shrimp. Shrimp is very healthy for women during menstruation because it contains minerals such as zinc and vitamins to overcome the dysmenorrhea or cramping pain.
5. Oat bread
Wheat in the form of bread a very good to be consumed by women during menstruation. Oat bread is foods high in zinc which is beneficial, especially for women who are just starting menstruation.
6. Spices
In India, the spice added to almost in every dish. Spices such as cardamom, nutmeg, and cinnamon will help regulate cell division and prevent the loss of appetite. In addition, the spices can help relieve cramping pain that is often experienced by women during menstruation.
7. Meat
Three-ounce meat provides about 40 percent or more zinc from the recommended daily dose. Meat that are intended including is the roasts, ribs, and beef stew.
While meat that provides 25-39 percent from the daily dose is beef, ribs, steak, lamb chops, shoulder roast, and tongue.
Chicken, ham, pork, and the turkey at least provide about 10 percent of the recommended daily dose of zinc.
8. Grains and nuts
Whole-wheat flour is a source of zinc which is good. Dry cereals that have been fortified usually contains at least 10 percent zinc from the recommended amount.
Pumpkin seeds, almonds, cashews, and sunflower seeds are a source of zinc which is also good.
Although zinc is found in nuts not such as those found in meat, nuts is still provide adequate amounts and are a source of zinc which is important especially for vegetarians.
Source selection of zinc that is good from nuts is black eyed peas, lima beans, pinto beans, soy beans, tempeh, and tofu.
7. Meat
Three-ounce meat provides about 40 percent or more zinc from the recommended daily dose. Meat that are intended including is the roasts, ribs, and beef stew.
While meat that provides 25-39 percent from the daily dose is beef, ribs, steak, lamb chops, shoulder roast, and tongue.
Chicken, ham, pork, and the turkey at least provide about 10 percent of the recommended daily dose of zinc.
8. Grains and nuts
Whole-wheat flour is a source of zinc which is good. Dry cereals that have been fortified usually contains at least 10 percent zinc from the recommended amount.
Pumpkin seeds, almonds, cashews, and sunflower seeds are a source of zinc which is also good.
Although zinc is found in nuts not such as those found in meat, nuts is still provide adequate amounts and are a source of zinc which is important especially for vegetarians.
Source selection of zinc that is good from nuts is black eyed peas, lima beans, pinto beans, soy beans, tempeh, and tofu.
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