During those nine months of pregnancy, mums have to be extra conscious of what they eat and drink. They have another life inside their body that they have to take care of too after all. But that doesn’t end for them at the nine-month mark.
Breastfeeding mums have to be even pickier! Babies are already starting to develop at a rapid pace the moment they’re born so they should be feeding with the best nutrients as possible.
If there are foods they have to avoid, there are its counterparts as well! Check out these best food for breastfeeding mothers! If you are one, make sure to stuff your face with these:
Fruits and vegetables are usually recommended for breastfeeding mums but avocado is different from most of these. It has a significantly lower sugar content of less than 1 gram per serving as compared to most fruits. Avocados also have high levels of unsaturated fatty acids which helps absorb more fat-soluble nutrients.
An ounce serving of this superfood will already give you key developmental nutrients such as vitamin E, folate, and lutein. You can eat less than a fourth of other standard fruits and you would still get more nutrients from avocados.
2. Nuts And Seeds
Nuts and seeds can provide a supplementary amount of protein without the extra hassle of cooking a hearty meal each time. They also contain vitamins and minerals, as well as healthy polyunsaturated and monounsaturated fats. These components help with healthy skin and avoiding heart diseases.
Almond is an example of a great source of calcium that isn’t dairy. Breastfeeding mums should have a daily intake of 1,000mg of calcium. Plus, these are versatile as you can mix them in pasta, snacks, and you can even use almond butter. Similar to almonds, sesame seeds are another great source of calcium.
However, do take note of potential nut allergies especially if you have a history of them. Avoid them until your baby is about three months old.
3. Beans And Legumes
Aside from containing protein, fibre, and iron, beans and legumes have phytochemicals that revitalise the immune system, stop bad substances from turning into carcinogens, reduces inflammation related to cancer, aids in repairing DNA, and helps regulate hormones among many other benefits.
Although beans can cause a little bit of gas, it isn’t anything serious for you or your baby. The advantages of adding them to your daily diet trumps this tiny downside anyway!
4. Leafy Green Vegetables
Of course, we can’t forget the vegetables. They’re composed of vitamins A, C, E, and K, fibre, minerals, and antioxidants that positively affect your overall health. The cherry on top is that these are so low in calories that you wouldn’t have to worry about bloating no matter how much you eat.
These are also very versatile that you can definitely get creative with them. Add them in your omelette for breakfast, a side dish for your lunch, or the main course for your dinner! Don’t worry if you don’t have the time to wash and cut fresh vegetables. A pre-cut mix and frozen veggies would suffice!
5. Salmon And Sardines
There are only a few natural sources for Vitamin D and luckily, salmon and sardines are some of them!
They have a large amount of DHA which is essential for the baby’s development in their nervous system. Moreover, an increase in milk production is also an added benefit to these superfoods. If you’re worried about postpartum depression, you might also want to add in salmon and sardines to your daily diet. They’re rich in omega-3 fatty acids that help lower the chances of getting postpartum depression.
The recommended daily dose of calcium for breastfeeding mums is 1,000mg. Aside from the previously mentioned foods, yoghurt is another great source of these! It’s also a snack that you can eat at any time of the day with any food that you want. Mix it in with granola, nuts, fruits, and others for optimal absorption of nutrients!
Breastfeeding mums also need mineral zinc aside from calcium. Fortunately, beef is not only rich in protein, but also other key nutrients such as iron, zinc, and B vitamins. Consuming a hearty meal with beef helps boost the energy especially that breastfeeding (and being a parent in general) can get exhausting. As much as possible, we recommend getting grass-fed beef – it doesn’t contain added hormones and antibiotics.
8. Whole Grains
Whole grains contain anything from bread, rice, and pasta. They all have complex carbohydrates that will keep you energised throughout the day. Make sure to only get whole wheat grains to avoid getting refined carbohydrates. Plus, they’re great sources of fibre, B vitamins, and minerals that will help aid digestion and regulate blood sugar levels.
In A Nutshell…
There is a lot more food for breastfeeding mothers that prove to be beneficial both for them and their baby. What matters most is that there is an equal balance of necessary nutrients and less of processed foods in their diets. If you’ve also noticed, these are foods that are very versatile so they’re easy to incorporate to any of your meals!
What are the best breastfeeding superfoods for you? Let us know in the comments!