1. Foods that are High in Iron.

Iron is a nutrient that both men and women need, but women have a greater need for it than men do because of the amount of iron that is lost throughout the menstrual cycle. One milligramme of iron is lost whenever there is a bleed of any kind. Iron deficiency is one of the most common nutritional deficiencies seen in females.

Eat plenty of foods that are high in iron, such as red meat, chicken, fish, eggs, dry beans, and grains that have iron added to them. The iron that is present in plants is more difficult to absorb than the type of iron that is found in animal products called heme. If you have anaemia and you generally eat meat, increasing the amount of meat you consume is the easiest approach to improve the amount of iron your body absorbs from the food you consume.

2. Berries.

Berries are a pain reliever for women experiencing period cramps. These nutrient-dense, ball-shaped fruits are high in water and other essential nutrients, and they help reduce period cramps by preventing bloating, which can be a contributing factor.

3. Legumes.

Because of the high fibre content of legumes, the problem of water retention is mitigated, and menstruation is facilitated. They are also helpful in addressing difficulties related to congestion. They alleviate all menstruation problems due to the high vitamin B content that they contain.

4. Ginger.

Ginger, known as the "wonder herb," is an excellent remedy for easing the pain associated with menstruation. Because of this herb, the amount of prostaglandins in the body, which are responsible for producing pain, is greatly reduced. In addition to this, it can help regularise periods that have been erratic and alleviate the fatigue that is associated with premenstrual syndrome.

     Ingredients

* 2½ of all purpose flour

* 1 tablespoon of sugar

* 1 tablespoon of baking powder

* 250g of butter

* 1 cup of cold milk

* 1 egg (egg wash)

     FILLINGS

* Sausage

* Garlic powder

* Onion powder

* 1 egg

* Seasoning cube

* Oregano powder

     PROCEDURES

* In a mixing bowl, combine the flour, sugar, baking powder and whisk. Add the butter, mix with hands until it becomes scramble. Add the cold milk and mix to form a dough. Transfer the dough into a bowl, cover and place in a fridge for 20mins.

* To prepare the fillings, blend the sausage together with the onion powder, garlic powder, oregano powder and egg until it becomes a paste.

* Roll the refrigerated dough into a flat dough. Cut the unstraight edges to create a perfect rectangular dough. Cut the dough into two equal halves.

* Brush some egg wash on the dough. Place some of the fillings at the edge of one of the dough and roll. Repeat this process for the second dough.

* Cut the dough into four sizes. Place some parchment paper on a baking tray, transfer the cut dough into the baking tray, brush some egg wash on them.

* Bake in a preheated oven of 175°c for 20-25mins

ENJOY