A mother who is nursing her baby should consume a diet high in vitamins, proteins, and other energy-giving foods. The following foods will give nursing women the vigour they need to keep feeding their infant.
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During the postpartum time, women experience low energy levels, a sluggish metabolism, a sudden rise in hormones, and a number of other physiological changes. Since your body needs more energy to produce milk, you will obviously need to eat more calories than usual. If you are still carrying baby weight from your pregnancy, these extra calories will naturally be used for your milk. According to the mayo clinic, if you have lost all of your pregnancy weight, you may need to eat an extra 500–600 calories each day.
Foods which are helpful for lactating mothers
1. Nuts and seeds- Given that they are a great source of all the essential elements, including magnesium, iron, proteins, and lipids, nuts and seeds should be a staple of every mother’s diet. Hemp and flax seeds are rich sources of omega-3 fatty acids, which are essential for both the mother and the unborn child.
2. Green vegetables- Green vegetables like spinach or broccoli, which encourage lactation, should be consumed by nursing moms at least once a day in any form. Giving your baby veggies won’t cause flatulence since the vegetables’ carbohydrates won’t pass into breast milk.
3. Legumes- Chickpeas and other legumes are high in proteins, vitamins, and minerals and are known to have lactogenic properties. As a result, since beans are used as a galactagogue—a food that enhances the production of breast milk—one must include beans in their daily diet to stimulate breast milk supply.
4. Whole grains-Whole grains like muesli, quinoa and barley support the hormones needed to produce breast milk. Moms who eat whole grain meals can help them fulfil their additional 600 calorie requirement for making milk.
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5. Avacado-Avocados are a great source of all the essential vitamins, such as vitamin B, vitamin K, and vitamin C, which support sustained energy and satiety. Additionally, they contain lots of heart-healthy lipids. The lipids in avocados are also advantageous for a baby’s brain development.
6. Dairy products- Since women lose all of their body’s calcium and vitamins during breastfeeding, it is imperative that they eat meals rich in vitamin D. According to various studies, milk and other calcium-rich foods like curd and cheese can help neonates grow their strength.
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For a while, stay away from spicy foods because they could give your baby gas and diarrhoea. Drinking should be avoided because it is harmful to unborn children. Because caffeine doesn’t suit infants well, it is advisable to refrain from consuming coffee, tea, and chocolate for a while.