A good diet is especially important if you are breastfeeding to ensure that your baby gets all the important nutrients required for proper growth and development. Plus, a balanced diet will help your body produce breast milk and replenish nutrients that you have lost for the benefit of your baby.
To make sure you and your baby get all the nutrients you both need, include some superfoods in your diet during the postpartum period.
Here are the top 8 superfoods for new mothers.
Oatmeal is one of the most popular lactogenic foods. This natural whole-grain, high-fiber food is easily digestible. It is very useful for new mothers suffering from postnatal constipation, a very common condition.
2. Brown Rice
Healthy, whole-grain carbohydrates like brown rice is something that all new mothers should include in their diet. Brown rice will help keep your energy level up and your blood sugar level consistent.
Plus, it has more fiber and other essential nutrients than white rice. It will also help increase breast milk supply and quality.
All new mothers should include blueberries in their diet. This antioxidant-rich fruit helps destroy free radicals and keep you and your baby free from many diseases.
Also, blueberries have all the important vitamins and minerals that a nursing mother needs. The healthy dose of carbohydrates in blueberries is also great for boosting energy.
All leafy green vegetables are good for nursing mothers, but spinach is one that deserves special mention. It is high in vitamin A, which is good for you and your baby.
Also, the folic acid in spinach helps produce new blood cells, especially important for women who experienced lots of blood loss during delivery. It helps boost milk production as well.
Lactating mothers should include milk in their diet to stimulate breast milk production. Milk also contains vitamins D and B as well as protein, all essential nutrients for the overall development of newborn babies.
Almonds provide a wide range of nutrients like vitamin E and essential fats that are important for the health of your body as well as your baby’s. The essential fatty acids including omega-3 fatty acids in almonds also help increase milk supply. These healthy nuts also provide protein and calcium for your bones and teeth.
Fenugreek contains phytoestrogens that help increase breast milk production. It is also rich in iron, fiber, calcium and various vitamins and minerals. Plus, it contains choline and saponins that are required to ensure good development of newborn babies.
Fennel is another excellent superfood for new mothers as it helps increase lactation and also aids digestion. It can also help prevent colic.
One good way to include fennel in your diet is to drink fennel water. To prepare fennel water, boil one or two teaspoons of fennel seeds in four cups of water and then let it simmer for another five minutes before turning off the heat. You can also add one-half teaspoon of sugar or honey for taste. Strain and drink this fennel water throughout the day.
These are nutrition rich foods for new mothers, please do like and share this post with your friends and family!!!