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Essential Diet Tips for Breastfeeding Mothers

As a new mother, especially if you are a first-time mom, it is important to take good care of yourself. Knowing and following a proper diet for breastfeeding mothers can help take the first step towards providing the new-born with right amount of essential nutrients. Here are 6 diet essentials one should include in their meals if they are a breastfeeding mother:

1. Fruits

Fruits are like the highlights of breastfeeding diet as they are the best source of vitamins like B1, B2, B6, and C, all of which help to keep up the milk production. Fruits like grapes, bananas, oranges, and apples are rich in antioxidants and can help the body get rid of free radicals which can be responsible for causing long-term damage. Also, fruits are an excellent source of fibre, so proper intake is important in order to keep your digestive process perfect. Breastfeeding mothers are usually advised not to take certain fruits like pineapples and papaya,but you can check with your doctor first.

2. Vegetables

Green leafy vegetables like broccoli, spinach, and asparagus offer unparalleled benefits to a breastfeeding mother’s diet as these vegetables are powerhouse of folate, Vitamin A, and potassium, all of which contribute towards healthy cell function and division. Also, red and orange root vegetables such as carrots and yams are known to be rich in galactagogue and these have been used as lactogenic foods around the world for hundreds of years. As a breastfeeding mother, you need to consume at least three servings of fruits and vegetables every day to get the proper balance of nutrients.

3. Seeds

Seeds are dietary miracles rich in proteins, calcium, zinc, and iron, as well as healthy fats. Every type of seed has a unique nutritional makeup - for instance, chia seeds are loaded with calcium, protein, fibre, and magnesium and they are powerhouses of omega-3 fatty acids. Hemp seeds are rich in iron and zinc and they also contain all essential amino acids needed by the human body in perfect proportions. Flaxseeds are the best source of omega-3 fatty acids, fibre, and protein and they need to be powdered to be included in your diet as whole flaxseeds can't be easily digested. So, enrich your fresh bowl of salad with a healthy concoction of these seeds and ensure optimum breastmilk quality and quantity for your little one.

4. Whole grains

Whole grains being denser in calories and carbohydrates provide all the energy required to carry on your daily duties. One can include whole grains such as wheat, rice, oats, ragi, millet, and barley in their diet. Including at least 3-4 servings of whole grains in your everyday diet can work wonders in milk production.

5. 8 glasses of water

Daily intake of at least 8 glasses of water is very important for a breastfeeding mother as the breastmilk is composed of more than 80% water. So, no matter how nutritious your diet is, if you don’t drink enough water, your breastmilk supply might deplete.

6. Mushrooms

Though not commonly considered as lactogenic foods, certain types of mushrooms are outstanding sources of the polysaccharide beta-glucan, which is considered as the prime lactogenic agent. So, who says breastfeeding diet is boring? Whip up some pasta and include mushrooms such as shimeji, shiitake, Reishi or oyster mushrooms, along with other greens like broccoli, zucchini etc.

Conclusion

As a breastfeeding mother, eating a nutrient dense diet is important to keep you and your new born healthy and nourished. Not having a proper diet can affect the quality ofbreastmilk and in turn the health of the baby. Also, limit the intake of caffeine and alcohol as it can have a detrimental effect on baby’s growth and development. You can consult your doctor or dietician for more personalised advice.

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Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on August 26, 2022