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Benefits of Iron for Menstruating Women

Heavy menstruation or menorrhagia occurs when the volume of blood lost during the menstrual cycle is significant. Thus, this situation can cause women to lack red blood cells, which in turn can result in a decrease in the amount of iron in the body and potentially cause anemia.

Of course, there are effective steps you can take to prevent anemia during your period. One way is to consume sufficient iron intake. Let's find out more about the benefits of consuming iron for women who are menstruating in the article below.

Benefits of Consuming Iron for Menstruating Women

The need for iron can vary depending on factors such as a person's age, gender and health condition. Women generally require higher amounts of iron than men, with an average daily requirement of around 18 milligrams.

Meanwhile, men only need around 8 milligrams of iron every day. The higher iron requirements in women are related to replacing the amount of iron lost during menstruation. It is estimated that every day about one milligram of iron is lost from the body during menstruation.

The importance of consuming iron for menstruating women is related to preventing iron deficiency anemia. Symptoms of anemia involve fatigue, shortness of breath, weakness, pale skin, blurred vision, and changes in mood to become more depressed.

Research data shows that one in three women experiences anemia, and one of the causes is a lack of sufficient intake of foods containing iron during menstruation.

Foods Containing Iron

So that your iron intake needs are still met optimally, especially during menstruation, here are several types of food that are high in iron content.

1. Red Meat

Red meat is a source of iron. 100 grams of red meat contains around 3 mg of iron, sufficient for daily needs. Even so, red meat consumption should not be excessive, because it can increase the risk of heart disease, stroke, type 2 diabetes, and even cancer.

2. Innards

Apart from meat, offal such as liver, brain, kidney and heart are also good for preventing iron deficiency. However, if you have high cholesterol or are pregnant, you should limit your consumption of offal. Excessive use in pregnant women can increase the risk of birth defects in babies.

3. Green Vegetable

Green vegetables such as spinach, broccoli and mustard greens contain quite high levels of iron. In 100 grams of spinach there is around 3 mg of iron, mustard greens 2 mg, and broccoli 1 mg. Make sure the vegetables you consume are fresh and clean to eliminate potential disease germs.

4. Seafood

Seafood such as shellfish contains around 3 mg of iron per 100 grams. However, for those who are allergic, avoid consuming this type of food and consult a doctor for alternative sources of iron.

5. Tofu and Tempeh

Soy products such as tofu and tempeh are quite high sources of iron. In 100 grams of tofu there is around 3.5 mg of iron, while tempeh contains around 4 mg of iron.

6. Pumpkin seeds

Pumpkin seeds are a food high in iron. In 1 ounce of raw pumpkin seeds there is around 2.5 mg of iron. Make use of pumpkin seeds by mixing them in bread, salads, or boiled for a healthy snack.

7. Nuts

Several types of beans such as red beans, peas and soybeans are good sources of iron, especially for vegan or vegetarian diets.

8. Fish

Freshwater fish such as goldfish and tilapia contain around 2 mg of iron per 100 grams. Choose fresh fish, paying attention to color and aroma to get maximum benefits.

If iron intake from food is not sufficient, consult a doctor to consider iron supplements, especially for women with heavy menstruation or heavy bleeding.


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