Heavy menstrual bleeding means excess blood loss and an increased risk of anemia. As know iron deficiency is one of the major reasons leading to anemia its important to increase iron intake and iron absorption, especially during excess blood loss.

For the same reason, it is important to include iron-rich foods like spinach, chicken, raisins, apricot, red meat, etc. in your diet during heavy menstruation.

Besides this vitamin C is important for iron absorption in the body. Vitamin C-rich citrus fruits like grapefruit, orange, lime, brussels sprouts, broccoli, red/ green pepper, etc are great to include in the diet.
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