5 Salad Recipes For Better Menstrual Health

Written by Deborah Onoja on Tue, 05 September 2023

Key Highlights

  • A well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, healthy fats etc., supports healthy menstrual cycles.
  • Including salads in your diet is the easiest and healthiest way to ensure your body is replenished with needed nutrients.
  • These salads have many potential benefits on menstrual health as alleviating PMS, cramps, PCOS, digestive issues, mood swings etc.
  • Other benefits offered improve overall health and make women physically strong and less prone to fatigue.

Womanhood is a beautiful journey filled with many unique experiences. However, there are moments when life’s sail becomes challenging, particularly when a woman enters the phase of her menstrual cycle. The dreadful premenstrual syndrome (PMS) can cast a shadow over everyday life, significantly impacting women’s well-being.

Your diet and nutrition habits have much to do with your menstrual health. Maintaining a healthy diet during menstruation can help alleviate the distressing symptoms and promote overall wellness.

In this blog, we aim to provide solace and relief by offering five nourishing salad recipes designed to enhance menstrual health. These recipes not only contribute to a balanced diet but also aim to alleviate PMS symptoms, supporting women on their path to well-being during this delicate time.

Let us look at the list of good foods to eat during your period. These salad recipes for periods support better menstrual health and liberate you from the pain crushing your body.

Diet, nutrition and you

A growing body of evidence suggests that food to eat for periods can impact your menstrual health.

A healthy diet that enriches the body with the nutrients needed to tackle menstrual symptoms includes:

  • Fruits
  • Vegetables
  • Omega-3 fatty acids
  • Nuts
  • Seeds

In addition to this, avoid:

  • Foods rich in saturated fats
  • Caffeine
  • Sodium

In a study conducted, it was found that menstrual bleeding was lower in women who consumed olive oil daily. Including salads in your diet is the easiest and healthiest way to incorporate nutrient-rich fruits, vegetables, nuts, seeds and olive oil, all in a bowl. Check out salad recipes for your periods enlisted in the article to shoo away the grouchy feeling during the cycle. Ensuring you know what to eat during periods can make a significant difference in how you manage PMS symptoms and support your overall menstrual health with these nutritious salad recipes.

How each nutrient helps

To keep painful and bothersome menstrual symptoms at bay, you should be aware of foods to eat during menstruation filled with adequate nutrients.

Period food recipes will ensure that all these nutrients are incorporated in a balanced way into your diet and get you going.

Salad recipes to boost your menstrual health

Now that we know the relationship between nutrients and menstrual wellness, let us dive into some delicious and nutritious salad recipes and try them at home.

Spinach and Apple Salad

  • Green leafy veggies are a huge source of vital nutrients, and spinach is rich in iron, magnesium, Vitamin A, Vitamin C, Vitamin K, folate, and potassium.
  • Iron, B vitamin (folate) and magnesium can help with menstrual cramps. As a rich source of iron, it replenishes lost iron in the body if you have a heavy flow period.
  • Vitamin C aids in the absorption of iron into the bloodstream.
  • Apples are loaded with potassium, which keeps mood swings in check and other vitamins, minerals and fibre.
  • Decreased potassium causes cramping, so having a spinach-apple salad is a great way to relieve period cramps.

Spinach and Apple Salad

You can find many recipes for period cramps on the internet - here’s an exclusive one which will be your companion for healthy menses.

Recipe to make Spinach salad with apple

  • Take thoroughly cleaned baby spinach (4-5 cups ), one thinly sliced apple, and 1 cup of crumbled feta cheese in a salad bowl.
  • Make the salad dressing by whisking three tablespoons of olive oil, two tablespoons of apple cider vinegar, one teaspoon of mustard paste and 1/2 teaspoon of honey.
  • Add the dressing into the bowl and toss the salad thoroughly.
  • Add chopped walnuts(roasted) and salt and pepper to your palate.
  • You can also try spinach and broccoli salad rich in antioxidants, vitamin C, beta-carotene, and various flavonoids-reducing oxidative stress. Also, high in vitamins K-helpful in blood clotting.

Ginger and Cucumber Salad

Ginger and Cucumber Salad

  • Ginger is widely used in Asian households in various dishes. It is known as a carminative and helps with digestive problems.
  • Has anti-inflammatory properties.
  • It can alleviate PMS symptoms, act as an emmenagogue and induce periods.
  • It also improves the condition of PCOS, where hormonal changes cause irregular periods.
  • Whereas cucumbers are known for their high water content. It hydrates the body well and helps in bloating and water retention during the periods.

Recipe to make Ginger and cucumber salad

  • Take two cucumbers, chop and add into a bowl and add 1/3 cup pickled ginger(marinated in vinegar and salt).
  • Combine 2 tbsp apple cider vinegar, 1 tsp honey/maple syrup and 1 tbsp olive oil and whisk it well.
  • Put the marinade over the cucumber and toss it well. Season it with salt.
  • Refrigerate for 3 hours for proper marination.
  • Before serving, garnish it with mint leaves.

Carrot and Avocado Salad

Carrot and Avocado Salad

  • Avocados are rich in Vitamin E and can help reduce dysmenorrhea; in fighting PMS.
  • It is rich in omega-3 fats which affect prostaglandin E2 (or PGE2) that controls the contraction of the uterus.
  • It helps to reduce blood flow, benefitting women with heavy periods.
  • Carrots are a rich source of vitamins A, C, and E and minerals. These can support hormonal balance, improve blood circulation and strengthen the immune system.

Recipe to make carrot and avocado salad:

  • Take a large avocado diced and two medium-sized carrots grated/sliced. Mix them in a bowl.
  • Add a dash of balsamic vinegar, herbs and salt and pepper to taste.
  • Add chia seeds or sunflower seeds, as per your preference.
  • Refrigerate for around 20-25 minutes before serving.

You can also try avocado and tomato salad a.k.a Guacamole too, the recipe of which is provided below. Tomatoes are high in potassium and water content which aids in body hydration and prevent muscle cramps.

Apple Salad

Apples are loaded with potassium counters the mood swings

Apple Salad

Recipe to make apple salad:

  • Take 1/2 cup diced celery, ½ red onion finely chopped and one medium-sized diced apple and combine it all in a salad bowl.
  • Add 6 tbsp mayonnaise, 2 tsp lemon juice, salt, and pepper.
  • Mix everything well and add lettuce/celery or nuts of your choice.

Avocado and Tomato Salad

Avocado and Tomato Salad

  • Avocado offers several benefits for menstrual health. Its rich content of healthy fats helps regulate hormones, while vitamin E reduces menstrual cramps and promotes blood circulation.
  • The potassium in avocados alleviates bloating and water retention, and the fiber aids digestion and stabilizes blood sugar levels, reducing PMS symptoms.
  • On the other hand, tomatoes provide vitamin C to boost the immune system and enhance iron absorption, combating fatigue during menstruation. The lycopene in tomatoes acts as an anti-inflammatory, potentially easing menstrual discomfort.
  • Additionally, tomatoes’ high water content aids hydration and their low-calorie nature supports weight management during the menstrual cycle. Incorporating avocado and tomato into salads can provide these valuable nutrients, promoting menstrual health and overall well-being.

Recipe to make Avocado and tomato salad

  • In a blender or food processor, combine 2 ripe avocados, 2 large tomatoes, 1 small red onion, 1 small cucumber, and 1/4 cup fresh cilantro leaves (optional).
  • Add the juice of 1 lime and 2 tablespoons of extra-virgin olive oil to the blender.
  • Blend until the ingredients are well combined and reach your desired consistency.
  • Season with salt and pepper to taste.
  • Let the avocado and tomato salad mixture sit for about 10 minutes to allow the flavors to meld together.


Every person’s menstrual experience is unique; so, it’s essential to listen to your body and take measures to overcome it. A balanced diet, hydration, exercise, good sleep and stress management can all help with distress during these periods.

Try out these yummy and healthy period food recipes and replenish the nutrients in the body. Together, let’s conquer the blues and embrace a harmonious menstrual journey. Make healthy eating a priority and see how your body thanks you.

Frequently Asked Questions

Salads like spinach and broccoli have adequate amounts of magnesium and potassium to help with cramping issues, iron and vitamin C that help the iron get absorbed into the body well.

Leafy green vegetables such as kale and spinach are abundant in iron. During menses, the body loses blood resulting in fatigue, dizziness and anaemia. Spinach has magnesium and B vitamin(folate) that relieve menstrual cramps. The vitamin C in it helps in iron absorption as well.

Yes, of course! Salad recipes for periods include green leafy vegetables abundant in iron and magnesium - helping with PMS. You can even add avocado-a source of good fats- omega -3 or chicken that will give you protein, veggies, fruits, nuts of your choice, olive oil, seeds etc., combined in a single bowl of goodness.

Green leafy vegetables like spinach, kale, broccoli, cabbage, cauliflower etc., are abundant in iron, calcium, antioxidants and reduce inflammation. You can find recipes for period cramps containing a lot of these veggies.

Yes, and you should too. A study suggests eating more fruits and vegetables resulted in fewer cramps and reduced menstrual pain. Recipe for periods also includes having fruits as juices, smoothies and salads, which ensures that you intake the adequate nutrients that help in PMS.


Deborah Onoja

Deborah Onoja is a passionate Registered Nutritionist-Dietitian with a Bachelors of Science degree in Nutrition & Dietetics obtained from Federal University of Agriculture, Abeokuta. She qualified as a Registered Dietitian after completing her Dietetic Internship training at the University of Nigeria Teaching Hospital, Enugu where she was exposed to clinical dietetics. She also holds a Masters degree in Clinical Nutrition and Diet Therapy from the University of Ibadan.

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