Tuna and Sardine Salad

When balancing hormones and supporting your menstrual cycle, nutrition plays a crucial role. Each phase of the menstrual cycle has unique nutritional needs, during the luteal phase, progesterone levels rise, preparing the body for a potential pregnancy. If no pregnancy occurs, progesterone levels drop, leading to menstruation.

Research shows that fatty fish can lessen inflammation in the body and improve menstrual symptoms. This is mostly thanks to its omega-3 fatty acids, which are highly anti-inflammatory.

Hormonal Benefits of Eating fatty fish like Tuna During the Luteal Phase:

1. Rich in Omega-3 Fatty Acids: Tuna is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties. These fatty acids can help reduce inflammation and alleviate symptoms such as bloating and mood swings that are common during the luteal phase.
2. High in Protein: Protein is essential for hormone production and regulation. Tuna provides a high-quality protein source, supporting the body’s hormonal balance and helping to stabilize blood sugar levels, which can fluctuate during this phase.
3. Packed with B Vitamins: Tuna is rich in B vitamins, particularly B6 and B12. Vitamin B6 is known to support progesterone production and reduce PMS symptoms like irritability and fatigue, while B12 is crucial for maintaining energy levels and overall well-being.
4. Magnesium and Selenium: These minerals found in tuna play a significant role in reducing menstrual cramps and mood swings.
5. Iron-Rich: Adequate iron intake is vital during the luteal phase to prevent fatigue and support overall energy levels. Tuna is a good source of heme iron, which is easily absorbed by the body.

Incorporating tuna into your diet during the luteal phase can offer significant hormonal health benefits, helping you feel your best throughout your cycle. This tasty tuna and sardine salad is not only easy to prepare but also packed with nutrients to support your body during this crucial phase.

Tips:

Serve with sweet potato chips and green salad.

Sardines are very high in good fats for your follicular phase.

Tuna and Sardine Salad

Recipe by Glennys Marquez

Servings

2

servings

Prep time

15

minutes

Cooking time

40

minutes

Calories

300

kcal

Ingredients

• 1 can of tuna in water

• 1 can of sardines in water

• 2 tablespoons of pickled cucumbers

• 2 tablespoons of diced red onion

• 2 tablespoons of mayonnaise

• 2 tablespoons of coconut yogurt

• 1 tablespoon of Dijon mustard

• 2 tablespoons of chopped dill

• Lettuce leaves

• 4 slices of large tomato

• 4 sourdough breads

Directions

• Remove the water from the tuna and sardines
• Put the sardines in a bowl and mash them with a fork. Add the tuna and mix well.
• Add the pickled cucumbers, red onion, mayonnaise, yogurt, mustard, and dill and mix very well.
• Toast your bread and divide the salad into two parts. Add the lettuce and tomato leaves.

Tips:

Try this recipe at home, share your photos on the stories, and tag us @gmarquezfitness

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