Must-have foods for lactating mothers

Breastfeeding is considered to be equally healthy for both the newborn and the mommy. Breast milk is rightly known as ‘liquid gold’ as it is packed with all the essential nutrients that an infant requires to grow up strong. To produce such nutrient-dense milk, mommies require energy. Thus, the right diet for a breastfeeding mom should be packed with nutrients, proteins and all the energy-giving nutrients. Here are some food items that will provide the energy that every lactating mom needs while breastfeeding their little one. (image credits-istock)

Post-delivery mums should add nuts and seeds to their diet as these are loaded with nutrients. Packed with all the essential minerals like magnesium, iron or proteins and fats, nuts and seeds should be included in every mom’s diet. Seeds like Flax Seeds and Hemp Seeds are rich in omega-3 fatty acids that are essential for both the mom and the baby.

Being rich in phytoestrogens, green leafy veggies can help induce milk production. Breastfeeding mothers should have green veggies like Spinach or Broccoli at least once a day in any form as it enhances lactation. Those who are apprehensive that eating greens may make their baby gassy, no need to worry, as the carbs from the veggies won’t transfer into the breast milk.

Rich in vitamins, minerals and proteins, legumes like Chickpeas are known to have lactogenic properties. It is used as a galactagogue (food that boosts breast milk production) since the Egyptian times due to the presence of plant estrogens. Thus, to induce breast milk supply, one must add legumes to their daily diet.

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Whole grains like Oatmeal and Barley provide support to the hormones that are responsible to produce breast milk. Quinoa is another great source of whole grain food that one can use in any form! To produce milk, mothers need around 600 extra calories and whole grain foods can help with that.

God’s butter or Avocados are a must for mommies post-delivery. It is full of heart-healthy fats and is a pretty good source of all the essential vitamins like vitamin B, vitamin K and vitamin C which helps in keeping one energised and full for a longer period of time. The fats present in avocado also help in the development of the baby’s brain.

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Stock up your refrigerator with all kinds of dairy products as a new mum is going to need loads of calcium while feeding their newborn. Breastfeeding makes one lose all the calcium and vitamins from the body and thus consuming vitamin D-rich foods is necessary for mommies. According to several researches, milk and other calcium sources like Curd and Cheese can help make babies strong.

Having a well-balanced meal three times a day is more than important for nursing moms. There are not many restrictions in the diet while breastfeeding, but there are some important things one should keep in mind. Spicy food can make your baby gassy and diarrheic so avoid the chillies for some time. Stay away from alcohol as it is not safe for the baby. Caffeine doesn’t suit babies as well so it is for the best if one can stay away from Coffee, Tea and Chocolates for a while.

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