However, there is something that is far more important to their body immediately after the birth of the baby, and that is the consumption of foods that increase the energy needed to care for the newborn.
In addition, there are foods that could affect the quality of breast milk. And here are the ones that breastfeeding women should purchase regularly:
1. Salmon
There is no perfect food, but salmon comes pretty close when it comes to “energizing” young mothers. This type of fish, like other oily types, is rich in a type of fat called DHA. They are crucial for the development of the baby’s nervous system. Every woman’s breast milk contains this type of fat, but its amounts are greater in those mothers who also get it with food.
DHA fat can also improve mood and help prevent postpartum depression.
However, the US Food and Drug Administration warns that lactating women, pregnant women, and those planning to become pregnant should not overdo it with fish consumption – up to two servings per week is permissible. This is necessary to limit the amount of mercury to which the child is exposed.
2. Low-fat dairy products
Dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are the best source of calcium. In addition, through breast milk, the baby absorbs calcium and thus helps the development of its bones.
It is important to include in your daily menu a number of dairy products that are equal to three glasses.
3. Tender beef
Iron-rich foods like lean beef provide energy. On the other hand, iron deficiency can lead to a lack of energy and make daily care of the baby difficult.
Mothers need more protein and vitamin B12, and beef is a great source of both.
4. Legumes
They are rich in iron, especially dark beans such as black beans.
5. Blueberries
It is recommended to consume more of this forest fruit during breastfeeding. Blueberries are high in antioxidants, plus they’re full of vitamins and minerals. They will provide a healthy dose of carbohydrates that will keep your energy level.
6. Brown rice
Perhaps newborn women are tempted to limit carbohydrates in order to reduce the accumulated pounds. However, this is not recommended. Sudden weight loss can lead to a decrease in breast milk and a feeling of lethargy and sluggishness in the mother.
Among the foods consumed should be whole grain products such as brown rice. They will also increase energy and also provide the body with the calories needed for the best quality milk for the baby.
7. Oranges
Delicious and nutritious – oranges are a great choice for an energy boost. Because lactating women need more vitamin C. Orange, along with other citrus fruits, is an ideal source of it.
8. Eggs
They are the universal food that supplies the body with the proteins it needs.
9. Leafy vegetables
These vegetables, which include: spinach, broccoli, and lettuce, are rich in vitamin A. They are good for both mother and baby. Leafy greens are a great source of calcium, vitamin C, and iron. Plus, they’re rich in heart-healthy antioxidants and low in calories.
10. Water
Breastfeeding women are at risk of dehydration. In order for the mother to feel energized and have a sufficient amount of breast milk, her body must be hydrated. In addition to water, juices, and milk can be consumed, but be careful with drinks that contain caffeine. If caffeine reaches the breast milk, it will affect the baby, it will become irritable and have trouble sleeping.