What nutrients should be replenished after menstruation?

After menstruation, it is generally recommended to replenish high-quality protein, iron, vitamin C, B vitamins, and calcium. Specific details are as follows:

1. High-quality protein: During menstruation, the body loses some blood, and high-quality protein helps repair bodily tissues and enhance immunity. Sources include eggs, milk, lean meat, fish, and soy products, which meet the body's needs for tissue repair.

2. Iron: Menstrual bleeding leads to iron loss through blood, and iron deficiency may cause fatigue, dizziness, and other discomforts. Foods rich in heme iron—such as animal liver, animal blood, and red meat—are recommended because this form of iron is more efficiently absorbed by the body, helping to restore lost iron levels.

3. Vitamin C: Vitamin C enhances the body's absorption of iron, improving iron supplementation effectiveness. Fresh fruits such as oranges, strawberries, and kiwis, as well as vegetables like broccoli and green peppers, are rich in vitamin C and can be consumed together with iron-rich foods.

4. B vitamins: B vitamins play a role in energy metabolism and can help alleviate fatigue that may occur after menstruation. Foods such as whole grains, nuts, leafy greens, and eggs are good sources of B vitamins and should be included in daily meals.

5. Calcium: Some individuals may experience mild calcium loss during menstruation, and dietary calcium intake is often insufficient. Calcium can be supplemented through foods like milk, yogurt, cheese, tofu, and dark green vegetables to support bone health.

When supplementing nutrients, maintain a balanced diet and avoid excessive consumption of any single type of food. Additionally, maintain regular sleep patterns and avoid overexertion to help the body absorb nutrients more effectively and return to optimal condition.