Menstrual cramps can be a nightmare for many women. Several women take pills and try various home remedies for relief, but there is an easy way to deal with the uncomfortable menstrual pain.

You need to make minor alterations to your diet. Besides sufficient intake of water, having essential nutrients in your diet can help relieve pain from cramps during your menstrual cycle.

Here is a list of essential vitamins and nutrients to counter pain from menstrual cramps:

1. Iron

Heavy blood flow can lead to a deficiency of iron or anemia, which can result in lethargy, mood swings, and weakness. 

Iron-deficiency or anemia is very common among women belonging to the menstrual age groups and to remain healthy, it is important to increase the iron intake. Beans, spinach greens, nuts, and sunflower seeds which have high iron content should be added to your diet.

2. Fibre

Besides cramps and headaches, feeling bloated is one common symptom during menstruation. This can make you feel uncomfortable and irritated. To avoid this situation, eat plenty of fibre throughout your cycle to ensure regularity in your bowel movement. Apples, beans, oats, whole wheat are good sources of fibre.

3. Magnesium

Magnesium assists in reducing anxiety, sleep problems, headaches, and are quite effective in lowering symptoms of menstrual cramps. This nutrient eases the uterine muscles, which are responsible for the cramps. Eat magnesium-rich foods such as cashews, soybeans, bananas, flax seeds, and almonds.

4. Calcium

Remember to increase the consumption of calcium during your period. This nutrient can reduce menstrual cramps, bloating, and water retention in your body. Try to consume dairy products like milk, yogurt, and almonds for getting the proper calcium requirement.

5. Vitamin B

High sources of Vitamin B such as eggs, beans, legumes, green leafy vegetables, nuts, and seeds must include in your daily diet. Proper intake of Vitamin B can lower all symptoms of your menstrual cycle such as muscle pain, cramping, and fatigue.