Healthy Foods For Nursing Mothers
To maintain the supply of adequate breast milk and helps babies grow well, you need to eat a varied diet. Fruits, vegetables, grains, nuts and fish are healthy foods that contain vitamins and minerals essential for infant growth.
Eating healthy foods while breastfeeding also increases energy and boosts the immune system not only for the mother, but also the baby. According to ModernMom, here are healthy foods that can increase milk supply:
Vegetables are a great source of vitamins and minerals. Vegetables are the main source of iron, fiber, folate, beta-carotene, vitamin C, lycopene, flavonoids and beta-glucan. Eating foods rich in iron help maintain your energy levels and prevent anemia.
Folate or folic acid is essential in the formation of red blood cells. If you want to eat raw vegetables try spinach, lettuce, tomatoes, cucumbers and mushrooms. If you choose cooked vegetables , try peas, corn, and kale. You should eat 3-5 servings of vegetables every day.
Fruit can be a healthy snack for nursing mothers. A healthy fruit is fresh fruit that can be consumed as a snack before and after a heavy meal. Many fruits contain vitamins A, B, K and C.
Vitamin C is needed to build the immune system for you and your baby. It also helps the body absorb iron. Blackberries, blueberries, strawberries, and boysenberries contain antioxidants and fiber in high amounts. The fruit can be eaten in a natural state, frozen or juiced. You need to eat 3-5 servings of fruit every day.
Whole grains contain abundant nutrition. Healthy whole wheat grain is a source of vitamins B and E, selenium, potassium, folate, protein and iron. Whole grain are healthier than refined grains because they contain the most nutrients and natural fiber, while the fine grain nutrients can be lost during the milling process. Whole wheat can be obtained from oatmeal, wheat bread, quinoa, bulgar, brown rice, and barley.
Nuts contain good protein. Nuts contain lots of protein and is a source of good and healthy fats to your diet. Protein is important because it produce and improve the important cells in the body.
Nuts also contain vitamins B, E, C, folate, potassium, calcium, magnesium and phosphorus. Adequate calcium is needed to build healthy bones and strong teeth. Healthy Nuts for snacks includes walnuts, pine nuts, pecans, hazelnuts, Brazilian nuts and pistachios.
This food is high in omega-3 fatty acids which are essential for infant growth and development. However, according to the Environmental Protection Agency (EPA), U.S., nursing mothers are advised not to eat shark, swordfish, king mackerel, or tile fish because of high levels of mercury. Other fish are generally safe for consumption to 12 ounces a week. Fish that contain low-mercury, includes salmons.