If you are able to breastfeed, it is one of the most beautiful things that you can do for your baby.
Breastfeeding has all sorts of benefits for both mom and baby. Not surprisingly, it is incredibly important to eat healthy while breastfeeding.
For new moms, breastfeeding can feel entirely displacing—you’re dealing with two new bodies (yours and your baby’s) and you’re wracked with uncertainty, stress and self-doubt. Breast milk is very nutritious and contains most of the nutrients your baby needs for the first 6 months of life.
Consequently, your needs for most nutrients are increased in order to meet this demand. Healthy eating will also give you the energy you need to take care of yourself and your baby.
Here we came up with some nutritious foods to include in your meals while breastfeeding :
Papaya is a common plant used majorly in the Asian side,it assist in the production of oxytocin which in turn helps to increase the production of milk,it also assist in quality production of milk. It also very essential for the digestive system of the mother since it promotes movement of bowels.
2. Whole Grains
Brown rice, whole-wheat pasta and oatmeal are all complex carbohydrates, meaning they keep you feeling full longer, and you won’t get those energy dips you do with refined carbohydrates.
3. Beans and Legumes
Beans and legumes are good sources of protein, vitamins, minerals, and phytoestrogens. Legummes also provide a major boost to your energy which is majorly needed for breastfeeding moms to assist in taking care of their children.
Avocado’s are one of the best foods that you should include in your meals. A common complaint of nursing mothers is that they are often very hungry due to the increased caloric demands of nursing and have very little time to prep and eat meals.
5. Apricots and Dates
Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium.
6. Nuts and Seeds
Nuts and seeds contain protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats. They are not clinically proven to have lactogenic properties, but they have been used for centuries to help breastfeeding mothers thanks to their high vitamin and mineral content.
\Every seed has its unique nutritional makeup, so choose a variety including sunflower seeds, pumpkin seeds, and sesame seeds.
7. Salmon and Sardines
An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids. Salmon is great for breastfeeding moms because it contains large amounts of DHA, a type of fat important for the development of a baby’s nervous system.
8. Green Leafy Vegetables
Leafy greens are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium.
Green leafy vegetables also contain phytoestrogens, which have been shown to have a positive effect on milk production. This may be the key to understanding their lactogenic power.
We have told you that calcium is important. Get some of the required 1,000 mg a day from low-fat or Greek yogurt. It’s also a good source of protein.
Turmeric is used throughout the world by breastfeeding mothers as a galactagogue. The anti-inflammatory properties of turmeric have been demonstrated in clinical studies to be important to the health and well-being of breastfeeding mothers for the prevention and treatment of mastitis as well as to ease the symptoms associated with breast engorgement.