When you’re a breastfeeding mother, you may feel like this is all that you do. Your body is actively making milk for your little one, throughout the day. Many breastfeeding mothers report feeling constantly hungry, thanks to the amount of calories needed by the body to make every ounce of milk. Eating nutrient-dense foods will help replenish your body with the vital nutrients. Here are 7 superfoods that are great for breastfeeding mothers:
Avocados are extremely nutrient-dense and wonderful for nursing moms. New mothers often complain about being constantly hungry due to the increased caloric demands of nursing. They have very little time to prepare and eat meals. Avocados are nearly 80 percent fat and help maintain a feeling of fullness, apart from providing your body with heart-healthy fats. They are also a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.
Nuts are high in essential minerals such as iron, calcium, and zinc, as well as vitamin K and B vitamins. They are also a healthy source of essential fatty acids and protein. Nuts are also regarded as lactogenic foods in many parts of the world, even though there is little clinical evidence to substantiate the use of nuts as a galactogogue.
- Leafy Greens
Green leafy vegetables contain phytoestrogens, which have been shown to have a positive effect on milk production. This may be the key to understanding their lactogenic power. Many mothers worry that consuming green leafy vegetables such as broccoli or cabbage will increase gassiness and fussiness in their infant. However, this is not true. The carbohydrate portion of these vegetables, which is the reason behind gas, does not transfer into breast milk.
- Beans and Legumes
Beans and legumes are a good source of protein, vitamins, minerals, and phytoestrogens. Chickpeas have been used as a galactogogue since many centuries. You may also try other lactogenic beans and legumes such as soybeans, which have the highest phytoestrogen content of all beans.
Although turmeric may not directly impact the volume of breast-milk, studies have found that they are important for the health and well-being of breastfeeding mothers. They help in the prevention and treatment of mastitis, as well as in easing the symptoms associated with breast engorgement. It also helps boost the immune system of both mom and the baby, and may ward off cough and cold.
Flaxseeds are an excellent source of protein, fiber, and omega-3 fatty acids. In order to unlock their benefits, they must be ground. Whole flaxseeds cannot be digested by the body and are excreted unchanged. Flaxseed oil is an excellent source of omega-3 fatty acids and has a sweet and light taste. Studies have shown that flaxseeds are beneficial for many things such as weight-loss, blood glucose control, reducing the risk of certain types of cancers, cardiovascular disease, and inflammation.
- Root Vegetables
Although red and orange vegetables have to be studied specifically for their galactogogue properties, they have been used as lactogenic goods in many cultures around the world for several years. Foods such as carrots and yams, are not only believed to nourish the mother, but also help her nourish the child by increasing the quality and quantity of her breast milk.
If you need more tips for diet during breastfeeding, talk to our experts at KIMS Cuddles to know more.
*Information shared here is for general purpose Please take doctors’ advice before taking any decision.