Beetroot for Periods: Ways to Include Beetroot in Your Menstrual Diet!

Periods can be a challenging time for many women. From painful cramps and mood swings to fatigue and irregular flow, menstrual health significantly impacts quality of life. One natural way to support your body during menstruation is through your diet. Among the many superfoods known for their health benefits, beetroot stands out as a powerful aid during periods.

In this article, we will explore how beetroot helps during menstruation, its nutritional profile, benefits for hormonal balance, ways to include it in your diet, and tips to make it a regular part of your menstrual care routine.

Nutritional Powerhouse: What Makes Beetroot So Special?

Beetroot, also known as beets, is a root vegetable loaded with essential nutrients. Here's a quick snapshot of its nutritional profile per 100g:

• Calories: 43 kcal

• Iron: 0.8 mg

• Vitamin C: 4.9 mg

• Folate (Vitamin B9): 109 mcg

• Magnesium: 23 mg

• Potassium: 325 mg

• Nitrates & Antioxidants

Beetroot is especially rich in iron and folate, which are critical for women who may experience blood loss during their periods. Its high nitrate content also supports blood circulation and oxygen delivery to tissues, reducing fatigue and pain.

Top Benefits of Beetroot During Menstruation

1. Boosts Hemoglobin Levels

Iron is vital for producing hemoglobin, the protein that carries oxygen in your blood. Many women experience low hemoglobin during periods, especially those with heavy bleeding. Beetroot, with its iron and folate content, can naturally boost RBC production and fight anemia.

2. Reduces Menstrual Cramps

Beetroot contains betacyanin, a pigment that has anti-inflammatory properties. By reducing inflammation, it helps soothe the uterine muscles, providing relief from cramps and abdominal pain.

3. Regulates Hormonal Balance

Folate and Vitamin C present in beetroot play a role in hormone synthesis and balance, which can help regulate your menstrual cycle. Proper hormone function ensures timely ovulation and reduces symptoms of PMS (Premenstrual Syndrome).

4. Detoxifies the Body

Beetroot acts as a natural detoxifier, especially for the liver. A healthy liver helps in metabolizing excess estrogen in the body, which is often responsible for bloating, mood swings, and acne during periods.

5. Improves Mood and Energy

Periods are often accompanied by low energy and mood fluctuations. The natural sugars and antioxidants in beetroot provide a gentle energy boost and may enhance dopamine production, improving mood and reducing stress.

Ways to Include Beetroot in Your Menstrual Diet

Adding beetroot to your diet doesn't have to be boring. Here are multiple creative and easy ways to consume this superfood during your periods:

1. Beetroot Juice

The easiest and most direct way. Combine beetroot with carrots, apples, or oranges for a tasty juice.

Recipe:

• 1 beetroot

• 1 apple

• 1 carrot

• ½ inch ginger

• Blend and enjoy fresh in the morning.

2. Beetroot Smoothie

Perfect for a quick breakfast or post-workout snack.

Recipe Idea:Blend beetroot, banana, yogurt, chia seeds, and honey. Add oats or protein powder if desired.

3. Beetroot Salad

Raw grated beetroot with lemon juice, salt, and pepper is refreshing and rich in enzymes.

Add-ons: Walnuts, feta cheese, spinach, and roasted seeds.

4. Roasted Beetroot

Chop beetroot into wedges, drizzle with olive oil, sprinkle with herbs, and roast until caramelized.

Perfect as a side dish or to toss in a grain bowl.

5. Beetroot Soup

A warm, comforting option during colder months.

Try the classic: Russian borscht or an Indian-style beetroot shorba.

6. Beetroot Chapati/Paratha

Grate beetroot and mix it into whole wheat dough to make colorful, nutritious chapatis.

7. Beetroot Halwa or Dessert

Yes, desserts can be healthy too! Prepare beetroot halwa using jaggery and cardamom. It’s iron-rich and delicious.

Best Time to Start Beetroot in Your Cycle

If you're planning to use beetroot to ease your periods, consider these phases:

• Before periods (Luteal phase): Start incorporating beetroot 5–7 days before your expected period. This prepares your body with nutrients and reduces PMS symptoms.

• During periods: Continue intake to manage cramps and fatigue.

• After periods: Helps in rebuilding blood and boosting energy levels.

Consistency is key for long-term benefits.

Complementary Herbs & Foods with Beetroot

For enhanced results, pair beetroot with other natural remedies:

• Ashwagandha: Balances hormones and reduces stress.

• Ginger & Turmeric: Combat cramps and inflammation.

• Flaxseeds & Pumpkin Seeds: Rich in zinc, magnesium, and omega-3s for hormonal balance.

• Amla (Indian Gooseberry): Rich in Vitamin C, boosts immunity.

You can also try herbal formulations like UrjaShakti Syrup, a natural immunity and energy booster that complements beetroot perfectly.

Bottom Line: Embrace Nature for Better Period Health

Beetroot is more than just a colorful vegetable; it’s a natural and effective way to support your body during menstruation. Its nutrient-rich profile makes it ideal for women seeking relief from cramps, hormonal imbalance, and fatigue. Whether you prefer it raw, roasted, or juiced, incorporating beetroot into your menstrual diet is a step towards hormonal harmony and vibrant health.

For women looking for holistic well-being, pairing beetroot with Ayurvedic formulations can provide even more balanced support. At SarabHerbs®, we believe in empowering women with natural, safe, and effective herbal solutions that honor traditional wisdom and modern science.