Vegetable Juices To Help You With Good Menstrual Health

Written by Deborah Onoja on Tue, 05 September 2023

Key Highlights

  • Incorporating vegetable juices into your diet can support good menstrual health by providing essential nutrients and alleviating menstrual cramps.
  • Vegetable juices offer a natural way to reduce the intensity of menstrual cramps without relying solely on painkillers, thanks to their anti-inflammatory properties.
  • These juices not only benefit menstrual health but also contribute to overall well-being, including digestive health.
  • Understanding the menstrual experience and making conscious choices about what you eat can lead to happier periods and improved physical and emotional well-being.

Periods are a normal biological process in a woman’s body every month, where the uterus sheds blood and tissue lining out through the vagina. The haywire hormones cause discomfort, headache, lower abdomen, back and leg pain, cramps, bloating, cravings and mood swings during those days!

With your hormones fluctuating, moods changing, it's easy to get physically and mentally drained out. Even a go-getter woman can be a complete sloth, lying on a couch with her hot water bag, ice creams and painkillers.

One way to ensure that you have happy periods is by monitoring what you eat and to incorporate a lot of vegetable juices to help you with good menstrual health. Not just menstrual health, there are healthy juices and smoothies to boost your digestive health as well!

Here is the list of juices for menstrual cramps that will lower the pain intensity. It ensures the body gets replenished with vital nutrients.

Vegetable juices to help you with good menstrual health

A healthy diet, minimal salt and caffeine intake, a healthy sleep cycle, regular exercise and reduced stress are the key factors in decreasing PMS and helping with good menstrual health. But what about doing the same in a yummy way? Smoothies for period cramps are just what you may need!

In this article, let us understand the juices or smoothies that can help with bouts of pain during menstruation.

Beetroot and carrot juice

Beetroot and carrot juice can be beneficial for promoting regular menstrual cycles.

  • Beetroot is a good source of iron, folate, and antioxidants.
  • Iron helps RBC formation and prevents anaemia, which can contribute to irregular periods.
  • Folate is crucial for reproductive health and supports a healthy menstrual cycle.
  • 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.
  • Although not directly, it can aid in supporting menstrual health.

Beetroot and carrot juice

Recipe of beetroot and carrot juice for irregular periods

  • Take a medium beetroot, one carrot, and a small piece of ginger (which acts as an emmenagogue inducing periods and improves PCOS condition).
  • Blend it all in.
  • Add lemon to adjust the taste to your palate.

The 'super-beet'

Having smoothies for periods ensures nutrient replenishment and supports a healthy cycle. Is beetroot juice good for your heart? Yes, the nitrates present convert into nitric oxide in the body and dilate blood vessels, improving blood flow and reducing blood pressure. This is crucial for cardiovascular health.

 smoothies for periods

Is beetroot good for menstruation?

Definitely yes! Having beetroot juice is advised for women due to its nutrient benefits. Beetroot benefits for female hormones-sex hormones in women, such as estrogen, progesterone, and a small amount of testosterone, and promote healthy menstruation as it is:

  • Rich in iron: Sufficient iron levels are crucial for healthy menstrual blood flow and can help prevent anaemia that contributes to irregular periods.
  • Rich in folate: Folate is necessary for the development of red blood cells. It also prevents neural tube defects and supports reproductive health.
  • Rich in antioxidants: It has antioxidants, such as betalains and vitamin C, that reduce oxidative stress and inflammation in the body. They also support hormonal balance and overall reproductive health.

Is there any best time to drink beetroot juice?

Well, it’s based on one’s personal choice:

  • You can drink it before exercising in the morning - to boost your energy levels and sustain it throughout the day.
  • You can also consume it with meals, between meals or as a snack.

Work out what is best for you by listening to your body.

Spinach smoothie

  • Spinach is a rich source of iron, magnesium, Vitamin A, Vitamin C, Vitamin K, folate, and potassium.
  • These nutrients support reproductive health and can contribute to a regular menstrual cycle.
  • As a rich source of iron, it replenishes lost iron in the body during menstruation.
  • Having spinach as a smoothie is an easy way to consume. Spinach has magnesium and B vitamin(folate) that relieve menstrual cramps. The vitamin C in it helps in iron absorption as well.

Spinach smoothie

Recipe for spinach smoothie for menstrual cramps

  • Take 2 cups of fresh and thoroughly washed spinach leaves, one frozen banana, and 1 cup milk/yoghurt/water and blend.
  • You can add honey and flax seeds too.

Papaya smoothie

Irregular periods are when your cycle length fluctuates due to lifestyle issues, PCOS, thyroid and other underlying issues.

  • Papaya smoothie can be an option for regulating the menstrual cycle as it has carotene that stimulates the estrogen hormone, which causes periods.
  • Papaya contains an enzyme called papain, known for its anti-inflammatory properties, vitamins A, C, and E, folate and potassium.
  • It also has enzymes that aid in digestion and promote healthy gut function. Being abundant in vitamin C helps in iron absorption.

Having smoothies for irregular periods will eventually help your cycle to get back on track.

Papaya smoothie

Recipe for papaya smoothie

  • Take a cup of cubed papaya and one frozen banana, add the required milk/water and blend them.
  • Add honey and vanilla extract, and it's ready!

Carrot and Pineapple anti-inflammatory juice

  • Pineapple juice benefits females for periods as it contains the enzyme bromelain helping the shedding of the uterine wall and inducing periods.
  • Bromelain also has anti-inflammatory properties and helps with digestion and the generation of WBCs and RBCs.
  • Carrots regularise the blood flow, strengthen immunity and offer relief from menstrual cramps.

Carrot and Pineapple anti-inflammatory juice

Recipe for carrot and pineapple anti-inflammatory juice

  • Take a cup of cubed pineapple, one knob each of fresh ginger and turmeric, and a pinch of black pepper.
  • Blend it all.
  • Garnish it with mint leaves.

You can even add a flaxseed meal, as it is a rich source of omega-3 and phytoestrogens that reduce breast pain during the menstrual cycle.

ABC - The miracle drink!

The benefits of ABC juice for overall health are known to almost everyone. But do you know it can even support menstrual health? ABC juice is a combination of apple, beetroot and carrot and is easiest to make because of its simple and easy-to-remember ingredient list.

  • Apples contain fibre, antioxidants and vitamins.
  • Beetroot has iron, vitamin C and folate, and carrots contain vitamins A, C, and E and potassium.
  • The right blend of nutrients supports general health and potentially contributes to menstrual health.

Apple Beet & Carrot juice

Recipe for ABC juice

  • Wash the ingredients thoroughly and peel them.
  • Chop them up roughly and add them to the blender.
  • To it add 2 cups of water and blend till you get an even consistency.
  • Strain the mixture into a glass and enjoy this refreshing drink.

Kale and Turmeric juice

Kale and turmeric? It does seem like an unlikely combination, but don't dismiss it just yet. Leafy green kale and yellow turmeric can work wonders for your menstrual health.

Turmeric, a widely used medicinal plant, has good anti-inflammatory properties and can help you have a happy period. This is because, during your periods, you are more prone to inflammation in the body which may lead to PMS symptoms.

Kale is rich in iron and vitamin B and is quite important for your menstrual health.

Kale and Turmeric juice

Recipe to make kale and turmeric juice

  • Take 2 cups of kale leaves, ½ teaspoon of ground turmeric, pineapple chunks (canned or freshly cut), 1-2 cups of milk or any other substituent (even water will work) and a pinch of black pepper (ground)
  • Add all the ingredients into the blender. Blend till you get a uniform consistency
  • Pour over ice and enjoy the refreshing taste

Pumpkin, Apple and Carrot juice - The vitamin-rich duo

  • With the triple benefit of pumpkins, carrots, and apples this drink will work wonders for your menstrual health.
  • All these ingredients are rich in vitamins and antioxidants which can help ease any menstrual pain and prevent inflammation.
  • Furthermore, pumpkins are rich in potassium which can help manage period cramps.
  • You can add medicinal herbs to increase menstrual flow to this drink.

Pumpkin, Apple and Carrot juice - The vitamin-rich duo

Recipe to make pumpkin and carrot juice

  • Cut the pumpkin into small pieces. Remember to remove the stringy pulp, seeds, and stem before cutting.
  • Chop the carrots and apples into small pieces.
  • Add ½ inch ginger root and ½ teaspoon cinnamon powder
  • Add all the ingredients into the blender and blend till you get a uniform consistency

Ginger Ale with a twist!

  • Nausea and vomiting are common effects women face during their periods.
  • Ginger, an age-old herb, is known to alleviate nausea and vomiting. Apart from this, studies have shown that an increased water intake can relieve menstrual pain.
  • Celery stalk and cucumbers are roughly 95% water and can help combat menstrual distress.

Ginger Ale juice

Recipe to make ginger ale

  • Take 1 ginger root, 3 medium apples, 1 cucumber, 2 celery stalks and 1 lemon.
  • Chop all ingredients except lime.
  • Blend till you get an even consistency
  • Squeeze the lime into the mixture
  • You can add some honey for a refreshing beverage


In conclusion, painful dysmenorrhea is an all too familiar struggle for many women, with its unwelcome arrival every month. While painkillers offer temporary relief, they can’t address the underlying causes or provide long-term solutions.

That’s where the power of consulting a healthcare professional or dietician comes into play. Painful dysmenorrhea is a common reason for gynaecological consultation among adolescents and women, affecting about 90% of women of reproductive age.

By seeking personalized guidance on diet, lifestyle, and exercise, you can take charge of your well-being and transform your monthly cycle.

And here’s a little secret: incorporating juices for menstrual cramps into your routine, along with knowing what to eat during periods, can work wonders for your period. So, let’s raise a glass to better menstrual health and embrace the beauty of a harmonious cycle.

Say goodbye to the agony and hello to a life where periods become a time of empowerment and self-care. It’s time to turn the monthly battle into a monthly triumph!

Frequently Asked Questions

Beetroot juice for menstrual cramps works for 30 minutes to 1 hour after consuming it as the nitrates in them are absorbed faster into the bloodstream. The time taken for the effects to show varies from individual to individual. The cumulative effects of having beetroot juice daily can be observed in a week.

Pineapple juice and papaya juice induce periods due to the enzymes present and regulate your menstrual cycle. It also has antioxidants that relieve the body from oxidative stress and can be considered to be one of the best juices for menstrual cramps.

Anti-inflammatory smoothies for period cramps with turmeric, ginger, and berries or smoothies with apples and bananas loaded with magnesium help to relieve the cramps.


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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  1. Torkan B et al. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women's Health. 2021 Dec;21(1):1-9.
  2. Bajalan Z et al. Nutrition as a potential factor of primary dysmenorrhea: a systematic review of observational studies. Gynecologic and obstetric investigation. 2019;84(3):209-24.