Health Desk--7 August, 2018: Lactating mothers should eat some special foods with their regular menu so that they can breastfed their babies enough.
Here are some of the healthiest foods you can eat for breastfeeding.
Pure drinking water
Though water is not a food but drinking throughout the day is important for your milk supply. Without enough, you’ll also be dehydrated and low on energy. Not a good thing— especially when you’re already sleep-deprived. Don’t worry too much about hitting a quota, just drink for thirst.
An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids, which studies show may help ward off postpartum depression. Salmon is also one of the few naturally occurring sources of vitamin D, something many women are deficient in, said Rachel Begun, a registered dietitian and culinary nutritionist.
Whole grains in breads, rice, pasta and oatmeal are an important source of B vitamins, minerals, and fiber. Fiber will keep you feeling fuller longer and may help you lose the baby weight. They also help with digestion and keep your blood sugar levels steady. Whole grains like quinoa, farro, spelt, barley, and teff also give you an added boost of protein.
Breastfeeding moms have an increased need for the mineral zinc, and beef is a great way to get it. Beef is a high-quality protein that’s rich in iron and B vitamins and can help you maintain your energy. If possible, choose grass-fed beef because it has more omega-3 fatty acids and cuts that are raised without antibiotics and hormones.
Eggs are a quick, easy and versatile choice for meals or even as a snack. They’re rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. Eat the whole egg to get the most nutrition. Plus, research now shows that eggs will not increase your cholesterol.
“They offer so many different nutrients at high levels while also being really low in calories,” Begun said. Leafy greens are rich in vitamins A, C, E, and K andminerals including calcium as well as fiber and antioxidants. Aim for at least one serving a day. Add them to your breakfast omelet, blend them into a smoothie, or make a stir-fry.
Nuts and seeds
Nuts and seeds are packed with nutrition and are a great source of protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats. Not only will they protect you from heart disease, but they’re anti-aging, good for your skin, and can help you stay satisfied in between meals. So grab a handful of almonds, trail mix, or an apple with almond butter.