Smoothies are a staple during the summer. They are fruity and refreshing with so many different flavors to mix and match to suit your tastes! But did you know that smoothies have more benefits than just being a healthy, delicious snack?
The Diva Team blended and taste-tested four different smoothie recipes; each one helps your body replenish much needed nutrients for each phase of your menstrual cycle! So whether you’re craving something fruity and tart or sweet and decadent, we’ve got the smoothie for you.
Try the recipes out for yourself and indulge in the delicious benefits!
Phase One – Menstruation (Days 1 - 7)
During the first phase of your cycle, known as menstruation or your period, it is important to get lots of iron to replenish your body after losing important minerals in your blood. Spinach is high in iron and other minerals and is a great addition to smoothies! Banana, which is high in potassium and B6 can help boost your mood and regulate the bowel. We also recommend adding in foods rich in vitamin C, like orange and peaches, to help with the absorption of the iron into the body. Additionally, red raspberry leaf tea is known for its benefits to the female reproductive system by regulating hormones, menstrual cycle and flow, and offering relief from cramps. It is also high in vitamins A, B complex, C, D and E to help your body replenish vitamins lost during menstruation. Try this delicious Orange Peach Green Smoothie to help your body replenish essential vitamins and minerals for an easier period!
Orange Peach Green Smoothie
- 1 large orange, peeled and segmented
- 1 large banana
- 1 cup fresh or frozen sliced peaches
- 2 cups spinach
- 1/3 cup vanilla or peach Greek yogurt
- ½ cup brewed and chilled
- Red raspberry leaf tea
- 1 cup ice
- 1 tablespoon flax seed
Phase Two – Follicular (8 - 21)
The second phase of your cycle, the follicular phase, is when the eggs begin to develop in the ovaries. The lining of the uterus begins to thicken to prepare for ovulation and implantation (pregnancy). It is important to eat protein rich foods, like Greek yogurt, during this phase of your cycle to help your body rebuild and grow. You are strongest and most energetic during this phase of your cycle, so protein may help you build muscle and amp up your metabolism too! Additionally, cinnamon and honey are excellent period regulators and offer the body important minerals such as iron, potassium and magnesium to help replenish the body after your period. Try this delicious smoothie to satisfy that sugar craving while getting your body the protein and minerals it needs.
Apple Pie Protein Smoothie
- 1 apple, peeled and core
- 1 cup ice
- 1/2 cup vanilla Greek yogurt OR 1 scoop of vanilla protein powder
- ½ cup almond milk
- 1 tsp vanilla extract
- 2 tablespoon raw honey
- 1 tsp cinnamon
- 2 tsp of coconut oil
Phase Three – Ovulation (Day 14 - 16)
During the third phase of your cycle, ovulation occurs. Ovulation is when the eggs are released from the ovaries and move along the fallopian tubes towards the uterus. If pregnancy doesn’t occur, the eggs will disintegrate within the next 6-24 hours. During this phase of your cycle, antioxidants are important to keep the cells in your body, including your eggs, healthy. Berries like raspberries, blueberries and blackberries, and fruits like pomegranate, are chock full of antioxidants and other essential vitamins. Additionally, flax seeds are a fantastic source of omega-3 oils and are great for regulating ovulation and reducing cramps and breast pain sometimes associated with ovulation and the upcoming luteal phase. Blend up this delicious and sweet Berry Pomegranate
Smoothie and enjoy a nutritious snack to keep your body healthy!
Berry Pomegranate Smoothie
- 2 cups mixed frozen berries (Use a mix of raspberries, blackberries, blueberries, and strawberries)
- 250 ml unsweetened pomegranate juice
- 250 ml raspberry leaf tea, brewed and chilled
- 1 tablespoon of flax seed
- 1 cup of ice
- 1 small banana, peeled
Phase Four – Luteal (22 - 28)
During this phase of your cycle, if there has been no implantation, the thickened uterine lining begins to deteriorate. This phase is also known as the Pre-Menstrual Stage, and can play host to many of your PMS symptoms such as mood swings, bloating, cramps and nausea. To offset these symptoms it is important to stay hydrated with juicy fruits that help to banish bloat and ease cramps like watermelon, strawberries and mango. Mango can help balance your hormones and is high in vitamin B6 and iron to help with PMS and preparing the body for iron lost in menstrual flow. Additionally, ginger is fantastic at combating period induced nausea and is an anti-inflammatory to help reduce cramps and breast pain. Blend them together in this delicious Berry Water-Mango Smoothie to reap the benefits and keep yourself feeling comfortable!
Berry Water-Mango Smoothie
- 1 large mango, peeled and pitted (or 2 cups frozen mango)
- 1/2 teaspoon freshly grated ginger
- 4 ounces almond milk
- 1 cup whole strawberries
- 1 cup watermelon
- 1 small banana, peeled
For more information on how to chart and better understand your menstrual cycle, visit our blog about tracking your menstrual cycle!
Disclaimer: The content of this blog is based on research and information available at the time of writing. As new research is made available, we will work to update and adjust our content as appropriate. If you have general questions, or concerns related to your own individual circumstances, please contact our Consumer Support Team, or speak to a healthcare practitioner for more specific questions about your individual circumstances.
