Plant Powered Periods

Many of Your Monthly Club readers, members and clients enjoy plant based lifestyles but feel frustrated with the lack of period specific health information out there that align with their food beliefs. I am often asked “do I work with Vegan’s?” and the answer is of course yes! I work with women to help them flourish in the lives they are already living, rather than asking them to change their beliefs or preferences.

Before we get into nutrition advice for period health for plant based women I want to remind you of the interview we did with Hannah of Real Rad Food (you can read our interview here).We discussed the danger of labels and the importance of truly listening to your body and honoring your cycle by noticing changes if you are transitioning to a plant based diet or finding an increase in fatigue, cycle irregularity or absence of period altogether when avoiding animal products. Laura Thomas, a UK based Nutritionist has also produced this info-graphic called the “Vegan Litmus Test” which asks you to practice some self-reflection when making a shift away from animal products.

Animal products contain many nutrients for period health including:

Iron
Zinc
Iodine
B12
Vitamin D
Omega-3 Fatty Acids
Protein

It is absolutely possible to have healthy intake of these nutrients and healthy, pain free periods when following a plant based lifestyle but we have to pay more attention to sources of these nutrients (as in plant form they are less bio-available to our bodies meaning it is more difficult for our bodies to absorb and use nutrients from these sources). Please also consider supplementing some of these nutrients. I cannot give individual advice about supplements but if you think you will benefit from an individual consultation and supplement prescription then you can book a chat with me.  

Right gorgeous, lets chat plant based nutrients and food sources.

Zinc

Found in legumes, seeds, nuts and whole-grains

Iodine

Found in seaweed, prunes and iodized salt (note iodized salt is often used in commercially baked breads)

Vitamin D

Vitamin D is found in very small amounts in animal products so all of us, regardless of dietary choices, get the majority of this nutrient from sunlight! Aim to expose your skin to 20 minutes of sunshine per day. Eating lunch outside or taking walking breaks at work is a nice way to do this.

B12

Plant foods contain insufficient B12 to prevent a deficiency, so I would be considering a supplement. Vitamin B12 supplements are not made from animal products so are fine to consume if you are vegan.

In terms of food sources, mushrooms have vitamin B12, but only a very small amount. One serve of mushrooms (100 g) only has 5% of daily vitamin B12 needs. There are claims that seaweed, algae and fermented food such as tempeh contain vitamin B12 but these foods usually contain a form of vitamin B12 that our bodies can't absorb. Other foods such as fortified soy sausages and yeast extract do contain B12 as do dairy alternatives. Aim to have vitamin B12 fortified soy, almond, or rice milk daily. One cup (250ml) provides almost 50% of your daily vitamin B12 needs.

Iron

Plant based sources of iron are in the form of non-haem iron, a less bio-available form than haem iron which is found in animal products. Iron is a sensitive nutrient at the best of times and foods containing tannin’s inhibit its absorption. Tannin’s are found in tea, coffee and red wine (and how often do we consume these with food!) so try and space your morning coffee 30 minutes after your iron containing breakfast to allow time for your body to absorb this nutrient. Vitamin C on the other hand is irons best friend and helps your body with absorption. A simple way to enhance iron uptake is to have some kiwifruit with breakfast or include colorful vegetables high in vitamin C at dinner.

Plant based source of iron include:

Legumes, grains, nuts and seeds, dried apricots and figs, green leafy vegetables, tofu and tempeh, marmite, peanut butter, hummus and tahini

Omega-3 Fatty Acids

Flax-seeds, soybean and canola oil. There are also algae based omega-3 supplements available from most health food stores.

Eating for period health when vegan is not impossible gorgeous. Your food choices just need a little more TLC than others and considering supplements would be a clever move if you have got to the end of this blog and are not sure if you are meeting your requirements of the nutrients discussed.