Breastfeeding Nutrition: 6 Superfoods Every Lactating Mother Must Include in Diet

A nursing mother should eat a diet rich in vitamins, proteins and other energy-producing foods. Here are some foods that will provide nursing mothers with the energy they need to continue feeding their child.

Nutrition while breastfeeding: 6 superfoods that every nursing mother should include in her diet

Breastfeeding Nutrition: Women endure low energy levels, slow metabolism, a rapid rise in hormones, and various other physiological changes during the postpartum period. Naturally, you will need to consume more calories than normal since your body requires more energy to produce milk. These extra calories will naturally be used for your milk if you are still carrying the baby’s weight. You may need to consume an extra 500 to 600 calories per day if you’ve lost all your pregnancy weight, according to the Mayo Clinic.


  1. Nuts and seeds: Nuts and seeds should be part of every mother’s diet as they are a rich source of all necessary nutrients such as magnesium, iron, protein and lipids. Crucial for both mother and fetus, omega-3 fatty acids are abundant in seeds like hemp and flax.
  2. Vegetables: Nursing mothers should consume green vegetables, such as spinach or broccoli, at least once a day in any form, as they promote breastfeeding. There is no need to worry if you are concerned that eating vegetables might give your baby gas, as the carbohydrates from vegetables will not make it into breast milk.
  3. Legumes: Legumes such as chickpeas, which are abundant in vitamins, minerals and proteins, are well recognized for having lactogenic characteristics. Therefore, beans should be included in your daily diet to stimulate the production of breast milk, since it is used as a galactagogue (food that increases the production of breast milk).
  4. Whole grains: Essential hormones for breast milk production are supported by whole grains, such as oats, quinoa, and barley. Whole grain foods can help moms meet their need for an extra 600 calories to make milk.
  5. Avocado: Avocados are a wonderful source of all the vital vitamins, including B vitamins, vitamin K, and vitamin C, which help keep you energized and satisfied for longer. They are also full of heart-healthy fats. Avocado lipids are also beneficial for the growth of the baby’s brain.
  6. Dairy products: It is essential that mothers eat foods rich in vitamin D, since breastfeeding causes all the calcium and vitamins in the body to be lost. Milk and other calcium-rich foods such as curds and cheese, according to several studies, can help develop strength in newborns.
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Avoid spicy foods for a while, as they can give your baby gas and diarrhea. Avoid drinking as it is not safe for the fetus. It is recommended to avoid coffee, tea and chocolate for a while because caffeine does not do well for babies.

Published Date: June 6, 2023 8:21 AM IST




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