The Ideal Smoothie for Your Period

This replenishing smoothie will bring you back to life when menstrual cramps and fatigue hit. It’s packed with magnesium, iron and tryptophan - exactly what your body needs during your period.

• Magnesium soothes cramps (1).
  
• Iron is essential for the formation of new red blood cells after blood loss (2).
• Tryptophan eases mood swings (3,4).

Perfect for breakfast or a snack, this smoothie is delectable without spiking your blood sugar levels - making it a healthier alternative for those chocolate and sugar cravings.

Oatmeal, oat milk & flaxseed 

Oats are high in fiber, protein, iron and complex carbohydrates. Flax seeds are also dense in fiber, omega-3 fatty acids and protein, providing additional aid in digestion.

Cashews

Energy and protein-rich cashews are packed with unsaturated fatty acids. Because they are high in magnesium and potassium, they provide good support for your muscles and nerves. Cashews are also particularly high in tryptophan, which can make you happy (3,4).  

Magnesium helps with menstrual cramps, and maybe even hangovers (1,5).

*TIP: Soft, soaked nuts are easier to digest.*

Banana

Magnesium and potassium help our cells and muscles keep us fit. Potassium is also a diuretic (it makes you pee), and helps maintain the water balance in the body as well as regulating blood sugar levels.

Dates

Dates are a wonderful sweetener because they’re full of fiber and tryptophan unlike other sugars. Tryptophan aids in the production of serotonin and can help ease mood swings.

Cocoa Powder (or Raw Cacao!)

Science has proven that chocolate can actually brighten your mood (6). It’s full of magnesium, iron (even more than beef!) and flavonoids, phytochemicals known to help with inflammation.

Oh, and one more thing: Raw cacao is preferred to roasted cocoa because valuable nutrients can be destroyed by the heating process.

Ingredients:

• 20g cashews (soak for at least 2 hours, but best soaked overnight)
• 2 dates
• 1 tablespoon cocoa powder (unsweetened, raw cacao is preferred)
• 1 banana
• 30g rolled oats
• 1 teaspoon flaxseed
• 100ml oat milk (or whatever you prefer) 

Prep:

1. Mash soaked cashews, chopped dates, flax seeds, banana, cocoa powder and 2/3 of oatmeal together with the milk in a strong blender to a creamy smoothie.
2. Pour into a large glass.
3. Roast the remaining oatmeal in a small pan and sprinkle for garnish.
4. Enjoy!

References

1. Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. Am Fam Physician. 2009 Jul 15;80(2):157-62. Review.
2. Harvey LJ, Armah CN, Dainty JR, Foxall RJ, Lewis DJ, Langford NJ, Fairweather-Tait SJ. Impact of menstrual blood loss and diet on iron deficiency among women in the UK. British Journal of Nutrition. 2005 Oct 1;94(04):557-64
3. Young SN, Smith SE, Pihl RO, Ervin FR. Tryptophan depletion causes a rapid lowering of mood in normal males. Psychopharmacology. 1985 Oct 1;87(2):173-7.
4. Ellenbogen MA, Young SN, Dean P, Palmour RM, Benkelfat C. Mood response to acute tryptophan depletion in healthy volunteers: sex differences and temporal stability. Neuropsychopharmacology. 1996 Nov 30;15(5):465-74.
5. Min JA, Lee K, Kim DJ. The application of minerals in managing alcohol hangover: a preliminary review. Current drug abuse reviews. 2010 Jun 1;3(2):110-5.
6. Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology. 2013 Mar 1;75(3):716-27.

Photo credit: Jule Frommelt

*blog.helloclue.com