Foods to eat while breastfeeding to increase milk supply
“Every mother wants to see their baby healthy and happy”
Good diet is essential for every one especially when you became a mother. That time you are not alone because your baby also be influenced by your diet.
Breastfeeding is very natural process during pregnancy by changing of hormones produce milk. For infant, mother’s milk is more beneficial instead of other milk products.
That is why this is most important to take care of yourself more if you are breastfeeding mother. This is not necessary to follow any diet plan. You just need to add more nutrition’s in your diet.
Healthy food gives you more energy and fulfill your internal weaknesses, keep in your mind that when you are healthy you can make your baby also healthy.
According to AUSTRALIAN BREASTFEEDING ASSOCIATION, from day 1st till 6 months a mother should keep her child on natural breastfeeding (no other solids and fluids) then it should be carry on till 2 years 1.
WHAT NUTRITION’S SHOULD TAKE WHILE NURSING?
There is no specific diet during nursing. Mother needs to eat everything but healthy food. This will able to produce more milk and feel energized internally.
Following are some nutrition’s with these benefits 2.
High protein low calorie foods
Most important in all, protein is very helpful for your body. It has power to make your whole body more strong include heart, lungs, bones, muscles, hormones and brain.
There are so many foodstuff which contains high proteins. Some of them are meat, fish, seeds, vegetables, nuts, grains and dairy products.
Take 2 to 3 times protein contains meal in each day 3.
Foods that increase iron absorption
Iron is also necessary for body, because iron makes red blood cells in your body which is most vital for everyone especially for new mothers because during delivery they lost so much blood from their body.
Iron will give you more energy and make your body active. Take enough iron in your every meal. Beans baked potatoes, fruits, dark green vegetables (like spinach), nuts, egg, enriched bread and whole grain 4.
Calcium rich foods for pregnancy
Lack of calcium can be reason of weak bones and feeble teeth. Breastfeeding mothers should take calcium in her daily diet because there are so many kids who are suffering in low calcium problem and it can be injurious for both mother and child.
“Calcium can make your bones strong”, every nursing mother needs this very much because she provide calcium in the form of milk to her child.
So dairy products such as milk, yogurt, orange juice and green leafy vegetables consist of high calcium 5.
Vegan sources of vitamin A
For sharpen eyes and healthy skin vitamin A is considered best.
Those mothers who are doing breastfeeding should add at least one portion of this in her diet.
We can take this vitamin from yellow, red and orange vegetables, fruits, green vegetables and dairy products 8.
Foods high in vitamin C and vitamin D
All vitamins are valuable for body, include vitamin C & D. Vitamin C is playing key role for blood vessels, ligaments, bones and teeth like calcium. It is also helpful in prevention of any infection and absorb iron in the body.
Vitamin C is present in mostly juices like lemon, grapefruit, orange, lime and other citrus fruits.
Mango, strawberry, tomatoes and green vegetable leafs also contains Vitamin C 5.
While vitamin D has a property to absorb phosphorus and calcium in your diet which is most necessary for your child. Get vitamin D from sun, cereal, fish, egg, milk, yogurt and orange juice 6.
Foods high in folic acid for pregnancy (FOLATE)
Folate is vitamin B and this vitamin also essential for during and after pregnancy because it will helps in prevention of inborn disabilities and give proper development to your child.
Dark green leafy vegetables contain more folate than other such as citrus fruits, dried beans, cereal, grains and bread 9.
DOCOSAHEXAENOIC ACID (DHA)
DHA is a fatty acid and helpful in the development of eyes and brain of baby.
Liver, egg, red meat and fish contains DHA 10.
Best food sources of zinc
Zinc is for development and healthy growth of body. Zinc is also most advantageous for immune system and wound healing, it works with protein.
We can find zinc in dairy products like vegetables, beans, meat and others 11.
ADDITIONAL TIPS FOR NURSING MOTHERS
- Eat whatever you want to eat but in limit and always take healthy meal.
- Avoid junk food and carbonate drink.
- Medicines but always with your doctor’s advice.
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