If you’re a breastfeeding mother, it is also essential for you to get the best nutritious diet to maintain your health. When a mother is nursing her baby, she needs more nutrition to make milk and feed their baby with vital nutrients.
As per a report, mothers often feel hungry when breastfeeding their babies because they need extra calories to produce milk. Therefore, it is vital for the mother to consume a nutrition-rich diet that gives energy to the body and produces more milk.
So, what kind of food does a mother eat when feeding her baby? Do they need any form of supplement to make more milk? Check out the list mentioned below to find out the answer.
Nuts for Vitamins
Nuts are known as energy boosters because they are loaded with essential vitamins and minerals. A woman who is feeding her newborn baby needs to consume nuts daily. The nuts are the source of proteins, iron, zinc, calcium, fatty acid, Vitamin K, and B.
In addition to this good mineral source, nuts are well known for their lactogenic property. It helps mothers to produce more milk. In fact, Ayurveda also recommends that newborn babies’ mothers include nuts in their diet.
Green Leafy Vegetables
Green leafy vegetables are packed with essential vitamins, minerals, and other vital nutrients. In some countries, green leafy vegetables are also considered milk boosters for mothers of newborn babies. Like nuts, green vegetables such as spinach have lactogenic properties.
Therefore, new mothers are also advised to consume green vegetables. Moreover, some nutritionists also recommend including green leafy vegetables when babies are six months old.
The green vegetables also include phytoestrogens which help in producing milk. Regular consumption of the kind of vegetables such as cabbage and broccoli helps in fulfilling nutrition requirements.
Beans and Legumes
Legumes and beans are excellent sources of vitamins and proteins. Legumes like chickpeas have a galactagogue property which helps in increasing the supply of milk. It is considered the staple source of proteins, vitamins, and minerals.
Breastfeeding mothers can include all forms of legumes in their diet. It is also helpful in fulfilling the nutrient requirement of the mother body. Aside from this, legumes and beans like soybeans are rich in phytoestrogens which help in improving the milk supply.
Turmeric, since ancient times, has been used for its antioxidant and antibacterial properties. Some research shows that turmeric has a galactagogue property that supports milk production. Moreover, turmeric is rich in anti-inflammatory properties; it helps deal with breast engorgement symptoms.
Turmeric is also helpful in boosting immunity in the breastfeeding mother. This is why it is often recommended to include it in the diet.
Root vegetables such as carrots, potatoes, ginger, radish, turnip, and sweet potato are rich in essential minerals and have phytoestrogens that help deal with low breast milk issues. It is also helpful in improving the nutrient requirement of the women breastfeeding their newborn babies.
In fact, root vegetables are like a high nutritional diet for mothers. So, make sure to include this kind of vegetables into the diet.
Flaxseeds are a good source of omega-3 fatty acids, fiber, and protein. Therefore, a woman can include these flax seeds into their diet to improve their nutritional requirement. Moreover, consuming flax seeds during breastfeeding can be beneficial to reduce the risk of diseases like cancer, inflammation, and cardiovascular diseases.
You can include it as grounded powder and oil in your diet. It is also helpful in improving digestion. When combined with other green vegetables, it provides the extra benefit of improving the immunity system.
Mushrooms are best known as the source of protein and have lactogenic properties. Moreover, it can be a good source of polysaccharide beta-glucan, which is responsible for milk production. Mothers who are breastfeeding their babies can include mushrooms in their diet to increase their protein intake.
However, some women are allergic to mushrooms, so it is advised to consult with your dietician or doctor before consuming them.
These are some essential food items that a mother needs to include in her diet to stay healthy and make more milk. Apart from this, a mother has to follow a balanced diet that also helps to deliver the right nutrition to newborn babies. By following a healthy diet, a woman nourishes herself and her baby.