What To Eat When Breastfeeding – 10 Best Foods

Breastfeeding is one of the most incredible gifts that a new mother can give your newborn baby.

Breast milk is extremely nutritious important for the development of a newborn with a balanced optimal level of protein, water, sugar and fat baby. All these nutrients are essential for both mental and physical development of any child.

Breastfeeding may also reduce the risk of developing frequent ear infections, respiratory illnesses, allergies or asthma in a child. You can even help a lot in the development of an emotional and physical bond between baby and mother.

What to eat during lactation – Healthy foods to eat

Nursing mothers can also benefit from breastfeeding. Many experience less postpartum depression and weight loss, better contraction of the uterus, and less blood loss after delivery. You can also help a lot in reducing the risk of rheumatoid arthritis, cardiovascular disease and breast cancer.

WHO (World Health Organization) recommends breastfeeding until babies reach six months of age to take all the advantages of breastfeeding.

Breast milk changes in composition and volume according to the baby’s age, frequency of nursing, and time of day, which is crucial for nursing mothers to take special care with your diet .

In the tradition, people use garlic, tea cumin seeds, fennel tea, milk, barley water, and hot compresses to increase breast milk production.

Moreover, there are certain foods or lactogenic galactagogue, which could help a lot in increasing the production of breast milk as the quality of it as well.

1. Eggs

what to eat when breastfeeding - eggs

This versatile and delicious food is one of the best things on the list of what to eat during lactation for nursing mothers. The egg is very rich in choline, folic acid, riboflavin, vitamin D, vitamin B12, lutein, and proteins.

A study published in the American Journal of Psychiatry in 2013 found that increasing choline intake during lactation and pregnancy may protect babies from the disease in the future to promote the development of normal brain .

Previously, research published in Nutrition review in 2009 found that eating low hill for pregnant women, women, men and older children are well below adequate levels of consumption established by the Institute of Medicine.

Egg yolk is one of the few foods that contain large amounts of vitamin D, which is essential for babies. good protein content of egg quality has a great balance of all essential amino acids 8.

Add 2 eggs in your daily diet. Eggs could be prepared in many ways, including boiled eggs, scrambled, or an egg salad eggs or an omelet.

Further information: 9 beauty and health benefits of eating eggs

2. Fenugreek

what to eat when breastfeeding - fenugreek

fenugreek, both the leaves and seeds, works great as a galactagogue to increase the secretion of breast milk. The hill in fenugreek helps ensure proper growth of infants. In addition, this herbal contains a lot of calcium, fiber, iron and many types of minerals and vitamins that mothers should consider adding to the list of what to eat during lactation.

even can help relieve common post-delivery, as body aches and flatulence problems.

Drink 1 cup fenugreek tea per day. To make a tea of ​​this ingredient herbal, take a spoonful. fenugreek seeds in 1 cup of water, let the night and the liquid to boil the next morning.

People may also try to add some fenugreek seed powder to smoothies or their own favorite soups, and add soft and fenugreek fresh leaves for salads, stews, soups.

Note: Do not take fenugreek if you are suffering from any allergies to peanuts or diabetes. Also, women are not allowed to take during pregnancy.

Among the foods to eat during lactation, fenugreek is one of the best, try it! Click to Tweet

3. Orange

what to eat when breastfeeding - orange

This is also a of the best things about the list of what to eat during lactation pregnant women and mothers should pay attention to forever!

The high content of vitamin C of oranges is crucial for the supply of breast milk. Research published in the Journal of Food and Nutrition in 2002 found that the vitamin C content of breast milk is highly correlated with vitamin C intake of mothers.

The research highlighted the need to increase intake of fruits and vegetables rich in vitamin C.

Orange is also packed with other nutrients, such as phosphorus, potassium, magnesium, calcium, vitamin a and vitamin B. it is ideal to recover from weight gain during pregnancy and strengthening the immune system.

While breastfeeding, mothers should consume about two glasses of orange juice per day. For better results, try the orange juice fortified with calcium is. Along with orange juice, choose skim milk, soup and water to keep the body hydrated.

. Note: Not too orange juice because citrus s contained in oranges could make your baby gassy or restless

Read more: Benefits Top 9 for health oranges

4. coconut oil

what to eat when breastfeeding - coconut oil

oil extra virgin coconut also believed good for the health of both nursing mothers and pregnant women. It has essential fatty acids such as omega-3 fatty acids that can support the release of responsible for breast milk production hormones.

Actually, these important fatty acids help a lot in the production of breast milk is more nutritious and more fat.

In addition, coconut oil contains beneficial properties for immunity and could offer new mothers the necessary amount of energy required for the care of babies.

Nursing mothers should choose to eat one to three tablespoons of coconut oil per day. It could also be used in the manufacture of sauces and salad dressings. This is actually one of the best foods on the list of what to eat while breastfeeding new mothers should not skip.

See: list of 14 Best Beauty Recipes coconut oil

5. Almonds

what to eat when breastfeeding - almonds

Almond and other nuts, including cashews and walnuts, are very healthy for nursing mothers. Almonds with antioxidants, vitamins, minerals, fiber and protein that are essential to the overall health of new mothers, infants and babies are jam-packed.

They are also an excellent source of non-dairy calcium. In addition, the monounsaturated fat content of almonds can help a lot in increasing the abundance of breast milk. It might even be healthy for nursing mothers to meet their stomach between meals snack.

enjoy five or six almonds soaked day, but avoid salty and roasted varieties.

. Note: avoid eating almonds if used to have a nut allergy

Do not miss: list of the most striking benefits of almonds for skin, hair and Health

6. oatmeal

what to eat when breastfeeding - oatmeal

oatmeal could also help mothers infants in increasing the quantity and quality of breast milk. It helps increase the production of oxytocin, a hormone that could help in the production of milk, birth process, and bonding with the baby. It can also help in the prevention of iron deficiency anemia, commonly happened in mothers.

A bowl of hot oatmeal can also serve as a comfort dish for several women who face any attack depression and stress after childbirth.

This high content of natural fiber, whole grain foods are easy to prepare and easily digested. Steel-cut oats and instant oatmeal are healthy choices, but do not opt ​​for the pre-packaged instant oatmeal, which often have too much sugar and salt.

Use a tablespoon saffron, berries, chopped nuts, cardamom, raw honey and to finish their porridge to increase the nutritional profile and taste. You can even enjoy oatmeal cookies or crackers. Everything good that brings oatmeal to be one of the best things on the list of what to eat during lactation for nursing mothers.

Let’s discover: Top 11 great benefits of oatmeal

7. Brown Rice

what to eat when breastfeeding - brown rice

Brown rice is another one on the list of what to eat during breastfeeding for mothers who could help increase milk production. Brown rice is much healthier than the white type, thanks to its high content of nutrients and fiber.

Being rich in complex carbohydrates, brown rice can help a lot in keeping new mothers feeling of satiety for a longer period of stabilization and a constant level of blood sugar time.

On the other hand, it provides the calories needed for the body of women to provide breast milk with the best quality to support the development and growth of babies in the first stage.

Research published in the European Journal of Nutrition in 2007 found that regular consumption of pre-germinated brown rice provides good effects on psychosomatic health. It could help in improving immunity during breastfeeding and mental health.

would be a great idea to consume a cup of cooked brown rice for lunch or dinner. However, be sure to soak the beans in water for about three hours before cooking. This would make it easier to cook their rice.

8. Spinach

what to eat when breastfeeding - spinach

spinach and other leafy green vegetables such as broccoli, cabbage , chard, kale and is a “must” in the list of what to eat during lactation for nursing mothers.

The vitamin A content of spinach helps ensure a healthy development of the baby, while the antioxidants contained in spinach can help boost the immune system of babies. You can even make an ideal source for new mothers who are vegetarian nondairy calcium.

This leafy vegetable also has folic acid, which can help a lot in preventing many birth defects when mothers consumed during pregnancy.

In addition, spinach is very good for all women who have experienced a lot of blood loss during childbirth and women recover from cesareans.

It is assumed that breastfeeding mothers consume cooked spinach, rather than consume it raw in salads or sandwiches. To process the spinach, simply blanch in boiling water is.

9. Carrot

what to eat when breastfeeding - carrot

Through breastfeeding and during pregnancy, women should take food A-abundant vitamins like carrots. Vitamin A supports healthy growth of the newborn and the fetus, with the maturation of the lungs, and development is especially important.

Research published in the Journal of Nutrition in 2001 found that supplementation of lactating mothers with grated carrots and mashed papaya can help improve levels of vitamin A. This research reinforces the importance of the role of plant foods to prevent vitamin a deficiency

Another study published in the European Journal of Nutrition in 2007 highlighted the important roles of beta-carotene as an excellent source of vitamin a with special attention to breastfeeding and pregnant women.

In addition, carrot contains alpha and beta-carotenes, which are considered to promote breastfeeding and breast tissue health.

Add the carrot soups or salads, or drink a glass of fresh carrot juice to start the day perfectly. In addition, a carrot poultice (raw) applied to the breast may help in treating breast engorgement during lactation without complications.

10. Salmon

what to eat when breastfeeding - salmon

Fish , especially salmon , should be combined in your diet during pregnancy and during lactation. Salmon is a great source of DHA and proteins, an important type of omega-3 for the developing nervous system of babies fatty acids. Salmon also has vitamin D -. The nutrient lacking several women

According to research published in the Journal of Nutrition in 2012, regular consumption of salmon during pregnancy can lead to great improvement in the quality of breast milk during early lactation.

During pregnancy, eating two servings of salmon a week can help improve the supply of those fatty acids which are important for newborns.

Interestingly, research published in Behavioural Brain Research in 2014 highlighted the antidepressant-like effects of these acids in mice after induced labor.

can help a lot in reducing levels of cytokines and pro-inflammatory corticosterone, which were observed to be increased in mice experienced.

Taking two servings of salmon a week, either grilled and baked, as it is one out in the list of what to eat during breastfeeding for new mothers. It would be better for you to choose wild salmon as opposed to the farm, which could be high in mercury.

Another thing I’d recommend to my readers, like you, is to spend time reading a new list could also be very useful – a combination of foods that every woman who is breastfeeding should avoid at all costs – the List of foods that should be avoided during breastfeeding article. This is actually a comprehensive article that provides a brief list of bad foods that can negatively affect breastfeeding mothers and nursing babies at the same time. The article also clearly states the reason why nursing mothers should avoid these foods, so that readers of VKool.com who are breastfeeding should read this list carefully to see what not eat to ensure the safety of both mothers and nursing babies. The information you get from this article recommends not going to fully match the content of the article today, so take this opportunity and keep both two ready to use without worrying about anything related.

This is the list of what to eat during lactation, the combination of top 10 foods that every nursing woman should read and make use as soon as possible. In fact, nutrition for mothers during breastfeeding stage is also important, as during pregnancy because it can directly affect the health and integral development of children. The information and advice contained in this paper are recommended for nursing mothers and physicians with experience that should not doubt the effectiveness thereof.

After reading this list and know what to eat during lactation, if you feel it’s really important that women from the daily diet care during breastfeeding and if you have any experience or this tip, share with us by leaving your comments in the section below. If you think this article is useful also for anyone else you know who is also nursing mother and really cares about nutrition and diet, share this list with them and encourage them to make proper use starting today. Finally, we really want to know everything of opinions and contribution of my readers, so do not hesitate to let us see what you think of this article and its contents, and I will answer your question (if available) as soon as may be possible.

Related articles about nutrition for pregnancy, nursing mothers, and many issues as long as tips for dealing with them:

The best food and the worst in a complete diet for nursing mothers

important benefits of breastfeeding for mothers and their babies

How to feed a baby – 3 Phases injection Revealed

list of 14 best foods to increase breast milk

top 11 tips on how to increase breast milk production

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