For new mothers, the breastfeeding journey is a beautiful and vital aspect of nurturing their newborns. During this precious time, lactating mothers must prioritise their nutrition, as the quality of their breast milk directly impacts their baby’s growth and development.
As per a study published in the ‘International Breastfeeding Journal,’ the dietary patterns of lactating women can affect the nutrient composition of breast milk and provide a foundation for improving child health.
10 Healthy Foods for Lactating Mothers
Breast milk is only as healthy as the lifestyle of the mother. The breastfeeding period is the most essential phase for a newborn’s development. To ensure optimal growth of infants in their most crucial years, it is necessary for lactating mothers to consume a hearty diet filled with the following foods:
Oats
Oats are rich in fibre, iron, and protein, which help boost energy levels and maintain milk supply. They also contain beta-glucan, essential to boost the mother’s immune system, aiding in safe and healthy breast milk for their infants. Starting the day with a hearty oatmeal bowl will incredibly benefit lactating mothers.
Also Read: World Breastfeeding Week 2019: Know Why Breast Milk Is Baby’s First Vaccine
Leafy Greens
Incorporating greens into salads, soups, or smoothies can be a delicious way to enhance your nutrient intake. Green leafy vegetables, such as spinach, kale, and broccoli, are excellent sources of vitamins, minerals, and antioxidants. They provide calcium for bone health, iron for energy, and vitamin A for skin and eye health.
Salmon
Salmon is a superb source of omega-3 fatty acids, specifically docosahexaenoic acid, which is essential for the baby’s brain and eye development. Fatty fishes like salmon are also extremely beneficial for the mother and child’s heart health.
Legumes
Plant-based sources like beans, lentils, and chickpeas are an excellent addition to a lactating mother’s diet for adequate protein, iron, and folate intake. These nutrients are essential for the mother’s energy levels and the baby’s growth and development.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fibre, and essential vitamins and minerals. These snacks can provide an energy boost and support postpartum recovery. You can keep a mix of your favourite nuts and consume it as a ‘ready to go’ snack.
Colourful Fruits
Fruits like berries, oranges, and papayas offer a wide range of vitamins and antioxidants that support the immune system and overall health. Vitamin C is especially crucial for enhancing iron absorption in the body.
Whole Grains
Whole grains, including brown rice, quinoa, and whole wheat bread, are excellent complex carbohydrates and fibre sources. They help maintain energy levels and aid in digestion.
Dairy Products
Low-fat milk, yoghurt, and cheese provide essential calcium for the mother’s bone health and the baby’s growing bones.
Also Read: Breastfeeding Helps Strengthen Infant’s ‘First Thousand Days’, Says Lactation Expert Dr Baweja
Water
Hydration is vital for a growing baby and a lactating mother. Drinking plenty of water ensures an adequate milk supply and helps prevent dehydration.
Fenugreek and Fennel
Herbal support is just as essential for a growing baby. Herbs like fenugreek and fennel are believed to help boost milk supply and aid in digestion. They can be consumed as herbal teas or as ingredients in various dishes.
A well-balanced diet is essential for a lactating mother to ensure her baby’s optimal health and development. Including nutrient-dense foods can provide the necessary vitamins, minerals, and energy during this precious time. Staying well-hydrated and considering herbal support can further enhance the breastfeeding experience. Remember to consult a healthcare professional or registered dietitian for personalised nutrition advice to support your and your baby’s unique needs throughout the lactation journey.
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