Healthy Foods For Breastfeeding Mothers
Healthy foods for breastfeeding mothers are often neglected as priorities are placed on the baby not knowing that breastfeeding mothers need to consume nutritious foods to help provide enough breast milk for the healthy growth of the baby
Consequently, breastfeeding mothers are women who feed their babies with breast milk from their mammary gland. Consuming healthy rich foods at regular intervals throughout the day can help maximize the little energy new breastfeeding mothers may have.
Breastfeeding mothers really need adequate nutritious foods as their bodies usually deplete their own stores of nutrients if they aren’t consuming them in their diet.
Proven Healthy Foods For Breastfeeding Mothers
We have carefully researched the best-proven foods that can aid breastfeeding mothers to stay healthy and also produce enough breast milk for their babies. Here are the 13 best proven healthy foods for breastfeeding mothers to consume regularly:
This particular fatty fish is the nutritional powerhouse and is one of the healthy foods for breastfeeding mothers for optimal healthy living. Salmon is rich in docosahexaenoic acid (DHA) which is essential for the development of your baby’s nervous system. Salmons is also rich in omega-3 fatty acids. Although, all breast milk contains DHA and the levels of this essential nutrient are predominant in the breast milk of women who derives more DHA from their diets.
Also, the DHA found in salmon fish helps improve your mood and reduces the risk of depression effectively. It is recommended for a breastfeeding mother to consume 2-3 serves of fish weekly as part of a healthy diet. Salmons are known to be low in mercury content compared to other fatty fishes.
Read Also: 7 Foods To Increase Breast Milk Production
Lean beef is one of those foods that give energy to breastfeeding mothers. Most lean beef is rich in iron and inadequate iron in your diet can lead to a decrease in your energy level making it insufficient for you to attend to the demands of your newborn baby. It is also advisable to consume additional protein and vitamin B-12 while breastfeeding which are also the essential nutrients to boost your energy.
Also, try consuming grass-fed beef at least thrice weekly as it’s one of those healthy foods for breastfeeding mothers you can’t let go from your diets. They are also rich in omega-3 fatty acids which are produced without antibiotics and hormones.
These healthy whole-grain carbs can boost your energy level immensely and also provide your body with the needed calories to produce the optimal quality milk for your baby. It also helps your baby rate well on the glycaemic index. You shouldn’t avoid reducing your carbohydrate consumption even if you are attempting to lose any body weight.
Leafy green vegetables
Leafy green vegetables are one of those healthy foods for breastfeeding mothers to always consume as they are rich in vitamin A, which your baby can only get through your breast milk efficiently. These leafy green vegetables include waterleaf, fruited pumpkin, and spinach. Also, leafy green vegetables are rich in calcium, iron, vitamin C, E & K and contain heart-healthy antioxidants for the overall health of breastfeeding mothers.
You can decide to consume leafy green vegetables in a cooked form or raw form to enjoy its delicious taste.
Whole-grain cereals like rice, oatmeal, and bread are basically helpful in boosting your early morning energy taken mainly as breakfast. They are a lot of well-packaged breakfast cereals at any licensed groceries store around you which are fortified with vital vitamins, minerals and nutrients to help you meet your daily needs efficiently.
Consequently, whole grains such as faro, barley, quinoa, and teff provide breastfeeding mothers with additional protein. Fiber helps you lose the baby weight rapidly. It also aids digestion and helps maintain your blood sugar levels effectively.
Low-fat dairy products
Low-fat dairy products like milk, yogurt or cheese are one of those healthy foods for breastfeeding mothers as they are rich in calcium, protein, vitamin B, and vitamin D. Most babies develop effective bones as a result of the calcium found in breast milk. It is advisable to always consume at least 2 serves of dairy that is rich in calcium daily as part of your diet for optimal result.
Legumes like Alfalfa, beans, lentils, and groundnuts are essential healthy foods for breastfeeding mothers since they are rich in proteins and iron. It is advisable for breastfeeding mothers to always consume at least 6 serves daily of legumes and vegetables for their overall health.
This nutritious fruit is rich in vitamin c which is regarded as one of the healthy foods for breastfeeding mothers to always consume daily. Oranges tend to provide adequate energy and boost the immune system of breastfeeding mothers against diseases effectively.
Breastfeeding mothers can derive vitamin D from consuming egg yolk. Eggs help improve breastfeeding mothers bones and that of their baby’s bones effectively. Also, eggs are a versatile way for breastfeeding mothers to derive protein, lutein, choline, vitamin B12, vitamin D, folate, and riboflavin efficiently.
Not only breastfeeding mothers need water as we all need water to make us stay hydrated effectively. Although, dehydration is one of the biggest problem common amongst breastfeeding mothers as there is a need to maintain your milk production and energy levels efficiently by consuming enough water daily.
Also, unsweetened, non-caffeinated beverages, as well as vegetables and juicy fruits are other good sources of water.
Nuts and seeds
Nuts and seeds are highly nutritious as this is why they are regarded as one of the healthy foods for breastfeeding mothers. They are in protein, vitamins, antioxidants, fiber, minerals, and healthy monounsaturated/polyunsaturated fats. Nuts and seeds like flaxseeds, almonds, hemp seeds, chia seeds, and walnuts are also suitable for your skin and heart health.
You can decide to consume a handful of almonds as snacks or almond butter with an apple.
These are one of those healthy foods for breastfeeding mothers as they help stabilize the feeling of fullness. Avocados contain approximately 80 percent fat providing your body with heart-healthy fats. They are regarded as nutritional power-house for breastfeeding mothers because of their richness in potassium, B vitamins, folate, vitamin C, vitamin E, and vitamin K.
Turmeric is used globally by breastfeeding mothers as a galactagogue and there is no clinical research showing that the herb has any effect on the amount of breast milk produced by a lactating mother. The anti-inflammatory properties of turmeric on breastfeeding mothers have been scientifically proven to help prevent and treat mastitis and also ease the symptoms that are associated with breast engorgement.
Also, this herb has been known to boost the immune system of both the baby and the mother against common cold/coughs in most part of Asia.
Now that you have clearly known the best proven healthy foods for breastfeeding mothers, never dwell on only healthy foods as you can also indulge in physical exercises like skipping and walking around the house for at least 20 minutes daily to keep fit. Consumption of beta-glucan foods like barley, oats, yeast, some species of mushroom and algae have been found to increase the volume of breast milk amongst breastfeeding mothers.
You can share this great article to your loved ones and friends to enable breastfeeding mothers to live a healthy life.