A healthy lifestyle and a balanced nutritional diet is very important for a woman who has recently become a mother. She needs to eat foods that boost her lactation, strengthens her immunity system, and provides her enough energy to tackle the pressures of pregnancy. Although a new mother will already have more information about food than she really needs, some suggestions of superfoods for new mothers wouldn't harm, would it?
Here are some excellent superfoods for new mothers:
Green leafy vegetables are highly recommended by doctors for new moms due to the high percentage of vitamin A in them. Spinach is the perfect example in this regard. Spinach also contains folic acid which increases production of breastmilk during breastfeeding, helps to produce new blood cells in place of those destroyed during birth, and also decreases the level of depression in mothers. Spinach can be taken either as a salad or through consuming spinach juice daily.
#2. Dairy products
When a mother is breastfeeding, her milk contains calcium which helps the baby’s bones to develop during the pregnancy weeks and after birth. So it is important that the mother eats food with a high quantity of calcium, and dairy products are the perfect source of calcium. They also contain protein, vitamin B and vitamin D, all of which are necessary for the growth and development of the baby. Dairy products fall under the category of superfoods for new mothers and can consist of milk, cheese, curd, yoghurt or cheese.
Also read: Healthy Diet Plan for Pregnant Women (with recipes)
#3. Legumes and beans
When it comes to superfoods for new mothers, legumes or pulses are a great source of protein, fiber, minerals, and phytochemicals definitely rank very high. They are also rich in iron. So if mothers are looking for a non-animal source of protein and iron, legumes are the obvious logical choice. Some guidelines suggest new moms eat up to seven serves of legumes per day. Beans, lentils, alfalfa, peas and peanuts are the legumes that new mothers must look for.
One of the most important requirements for a mother is carbohydrate, large quantities of it. Grains like rice, bread, pasta , and oatmeal are a great source of carbohydrate, as also vitamin B, minerals and fiber. Carbohydrate helps the mother to deal with the demanding schedule of attending to a newborn, while fibers help to lose the baby fat fast, help in digestion, and keeps blood sugar levels steady. Brown rice is the best grain product that a new mother can consume since it provides calories, vitamins , and proteins necessary to produce high- quality milk for the infant. Grains like Quinoa farro, barley, etc also are rich sources of protein.
Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods since nursing moms need more vitamin C than pregnant women. Oranges also strengthen the immunity system of the body which is somewhat weakened by the strains of delivery process and this is why it falls under the category of superfoods for new mothers.
Also read: 7 Foods That Work Wonders For A Woman’s Fertility
Salmon is a nutritional powerhouse for new moms. Salmon, like other fatty fish, is loaded with a type of fat called DHA which is crucial for the development of the baby's nervous system. The DHA in salmon may play a role in preventing postpartum depression. Salmon also contains omega-3 fatty acids, which are good for the heart and aid the baby’s brain and eyesight development through breastfeeding. The FDA recommends that breastfeeding women, women who are pregnant, and women who might get pregnant limit how much salmon they eat to an average of 12 ounces, to limit the amount of mercury your new child is exposed to.
#7. Coconut water
As feeding can increase the risk of dehydration, staying hydrated is a must for breastfeeding moms. Coconut water, along with maintaining the water balance in the body, also recovers lost electrolytes. It also contains magnesium and anti-oxidants which are beneficial for health. Hence coconut water is also a must in diet chart of a new mother.
#8. Mother’s milk tea
Drinking Mother’s Milk Tea helps lactating moms to produce more milk. The key ingredient here is Fenugreek. The leaves and seeds of the fenugreek plant are widely used in multiple ways for food and as supplementary nutrition. Throughout breastfeeding for nearly half a year, sprouted fenugreek seeds provide not only increased quantities of milk, but also antioxidant properties that reduce swelling in moms. Mother’s Milk Tea can be taken hot, iced, or combined with juice.
Also read: 11 Food Items to avoid during Pregnancy
Garlic, though often frowned upon for its taste has great antimicrobial and antioxidant properties that help to battle infections and improves milk supply in the body. It has been used for ages by lactating mothers to increase milk production in their bodies. Garlic also strengthens your immune system and boosts lactation.
Not just readily available, eggs are perhaps one of the easiest to cook superfoods for new mothers. Eggs are a perfect source of meeting the body’s regular protein requirement, and one of the few natural sources of vitamin D - an essential nutrient to keep your bones strong and help your baby’s bones to grow. Besides, eggs are a great way to meet your daily protein needs. Eggs help in the development, growth and strengthening of the infant’s bones and muscles and hence are a must in the diet of a new mother.
Also read: 10 Useful Tips To Prevent Indigestion During Pregnancy
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