If you are a new mom, perhaps your biggest concern now is what to eat to support your health and your baby’s the best. For new moms who breastfeed their babies, it is important to keep in mind that the babies will get everything necessary for healthy growth from their moms’ breast milk. Good nutrition will increase your milk production, offer you more energy, and help you control your baby weight.
As a lactating mom, you are a milk-making machine throughout the day. Fueling your own body with quality foods that help replenish it with vital nutrients is important. In fact, there are some foods that are better than others, when it comes to foods for breastfeeding mothers. Let’s take a look at 10 super foods for breastfeeding mamas.
When it comes to super foods for breastfeeding mothers, water sounds irrelevant as it is not a good. However, it is still mentioned on top of this list due to its vital role in breast milk production in new moms. Filling up your water bottle and drinking it during the day will enhance your milk supply. If not enough, you will be dehydrated and tired. It is not a good thing for new mamas, who are already sleep-deprived.
Choose unsweetened, non-caffeinated drinks. Juicy fruits and veggies, and soups are also good choices.
2. Whole Grains
Whole grains in rice, pasta, bread, and oatmeal are a powerhouse of fiber, B vitamins and minerals. Among these nutrients, fiber can keep you feeling full for a longer period of time and assist you in losing baby weight. Besides, they support digestion and maintain a stable blood glucose level. Some examples of whole grains are spelt, barley, faro, quinoa which can give you a boost of protein.
On the other hand, whole grains are rich in iron and deficiency in this mineral could be a common problem among new mothers.
3. Sardines And Salmon
Should lactating women eat fish? Yes. In accordance with FDA, fish has vital nutrients for developing fetuses, infants, women who are breastfeeding, and young children. Among fish, salmon and sardines are incredible sources of omega-3 fatty acids, protein and vitamin B12. They are also among a few natural sources having natural vitamin D. Women, especially new moms, often have vitamin D deficiencies. Omega-3 and B12 are beneficial in combating postpartum depression. Most experts agree that the key nutrients for babies are two omega-3 fatty acids, which are EPA and DHA. These nutrients are hard to find in other foods. More importantly, both sardines and salmon could promote the production of breast milk.
4. Green Leafy Vegetables
Veggies like kale, spinach, and watercress contain high levels of iron, vitamin A and K, calcium and folate. They are among super foods for breastfeeding mothers. These vegetables are also low in calories, not to mention the high content of healthy antioxidants, which are important for both moms and babies. You can add them to your breakfast omelet, make a stir-fry or blend them in a delicious smoothie. You can process them in many ways, either in the raw or cooked form.
Lactating moms require a higher amount of mineral zinc. Thankfully, beef is an ideal source of high-quality protein, zinc, B vitamins and iron. It empowers you to maintain your energy level and taking care of a new baby needs lots of energy.
If possible, you had better opt for grass-fed beef as it possesses more omega-3 fatty acids and does not contain added hormones and antibiotics.
Among super foods for breastfeeding mothers, eggs seem to be the easiest, quickest and most versatile choice for both snacks and meals. They are high in lutein, choline, vitamins B12 and D, folate and riboflavin, which are important nutrients for nursing moms. You should eat the whole egg to reap optimal benefits. According to new research, eggs are not the culprit increasing your cholesterol levels.
Being a nutritional gift, seeds are considered the very beginning of life for all plants on the earth. Thought to be a superfood for new moms, seeds provide a concentrated source of nearly all nutrients found in mature plant. They are rich in healthy fats, protein and essential minerals like zinc, iron and calcium.
Similar to nuts, seeds are not clinically proven to exhibit lactogenic actions, but at the very least, they have been used for centuries to support nursing moms owing to their high quality vitamin and mineral content.
Despite turmeric is used commonly by lactating women as a natural galactagogue, it has not been clinically researched regarded to the ability to support breast milk production in new moms. Nevertheless, owing to anti-inflammatory action, turmeric has been scientifically proven to be beneficial to the well-being and health of nursing moms for the ability of preventing and treating mastitis and breast engorgement.
In some Asian countries, turmeric is thought to be helpful in boosting immunity of both mom and baby to reduce the incident of colds and coughs.
Avocados are a powerhouse for lactating moms. Many breastfeeding women complain that they are usually hungry because of the enhanced caloric demands of breastfeeding and are in shortage of time to prepare and eat meals.
Fortunately, eighty percent of the avocados’ content is fat, which help lactating moms feel full for a longer period of time. Indeed, fat is the friend of breastfeeding mothers. It helps your body absorb essential vitamins, ward off infections, and generate healthy nerves and cells. However, not all types of fat are created equal. As a nursing mom, you should choose foods rich in polyunsaturated and monounsaturated fats and avocados have such fats. Moreover, this fruit also provides heart-healthy fats, B vitamins, vitamin C, E and K, folate and potassium.
10. Low-Fat Dairy Products
Low-fat dairy products such as yogurt, milk, etc. are part of a healthy nursing diet. In addition to being plentiful in vitamin B and D, dairy products are also packed with a high content of calcium, which is required for the bone structure development of your baby. Besides, calcium is also necessary for women who have just given birth. If you are lactose intolerant moms, you can opt for soy milk to harness similar benefits.
About the author:
Victoria Tan is a Health and Beauty expert with nearly 10 years of experience in Health Care industry. For more health care tips on healthy living, visit her at the website TrueRemedies.com. There, you will find posts on natural treatments, recipes, healthy foods, and so much more.