As a nursing mother, you have to make sure that you have the right intake of superfoods for breastfeeding your little one. There may be a wide range of nutritious foods that you can add on your diet but nothing beats this list of superfoods for breastfeeding moms to make sure that they have enough nutritious milk supply for their little baby and a healthy body for themselves.
What are the top superfoods for breastfeeding moms to add on their daily nutritious diet? Can this superfoods for breastfeeding moms make sure that they have enough meat supply for their growing baby as well? How can you make sure that you are having the right amount of nutrients for yourself and for your little one?
Lactating Superfoods For Breastfeeding Mom
You may have heard about different lactating superfoods for breastfeeding mom to include on their diet to make sure that they have enough milk supply for their baby. However, you are also in a dilemma which one should you add on your meal that will benefit not just you but most especially your baby without compromising nutrients for the two of you. There are some food groups that are beneficial for your little baby and there is also some food that makes sure you are healthy as well.
Regardless of which superfoods for breastfeeding will you be taking today will have an impact on the milk supply and the nutrients that your baby will get from you. This is about acquiring the right knowledge, especially with the food intake while you are breastfeeding.
Go there are some breastfeeding mothers who have issues when it comes to the amount of milk supply that they can produce for their little one. There may be some factors that affect their body when it comes to milk production and one of them is their food intake. And don’t forget about hydrating yourself properly especially when you are breastfeeding.
Foods To Be Added On Your Daily Intake
We have compiled some of the superfoods for breastfeeding moms that you can add on your daily meal to help you boost the milk production for your little baby. You can mix them together with your other favorite food or you can even have a bunch of them all together in one meal. Remember that it is not only about the nutritious intake but a balanced diet and healthy lifestyle will help you in confidence with your breastfeeding journey.
You can either take them as wits or part of the menu or even juices and shakes. There are also some nutrients that you can get directly on food and may be in need of supplements. But before you run over to the next pharmacy and get that multivitamins or food supplement are to make sure you have consulted your physician or doctor regarding the food supplement that you might need.
Nuts And Seeds
One of the best superfoods for breastfeeding are nuts and seeds. Whether you are having them fresh or dried will totally be fine. They are rich in fiber, protein, minerals, vitamins, and monounsaturated fats. There are also different nuts and seeds that are rich in non-dairy calcium which is essential for the mother’s daily intake to help them build strong bones and teeth.
Almonds and sesame seeds are some of the few seeds and nuts that are jam-packed with nutrients that are essential for breastfeeding mommies. The best thing about them is you can mix them with your salad, crackers or toast for a healthier snack. There are no limitations of the number of nuts that you can take every day to reach your daily recommended intake of calcium and other nutrients. So whenever you feel like taking a bite of your dried nuts and seeds then go along and indulge with them.
On the other hand, if you have a family history of allergies with nuts, then it is ideal to wait for some time before you have an intake just to be on the safe side for your little one
One of the best and easiest to prepare superfoods for breastfeeding mom are eggs and the nutrients that they provide are dynamic. They are rich in choline, protein, vitamin D and 12, lutein, folate, and riboflavin. Eating an egg especially if you are breastfeeding will not increase the chances of getting high cholesterol as it was already based on research and studies.
Green And Dark Leafy Vegetables
Looking for the best superfoods for breastfeeding that is rich with antioxidants, fibers, vitamins, and nutrients with low calories that you can munch them every day and include them in your diet. There are different ways on how you can enjoy green and dark leafy vegetables. You can make a lovely salad or even include them on your breakfast or omelets start with.
If preparing them seems to be a challenge for you then you can hop on to the next supermarket close to you and buy those who readily cut for ready to cook greens. There are also different varieties you can choose from in the supermarket including frozen vegetables.
Beans And Legumes
Aside from the fibers of the mineral iron and protein, beans have a high source of phytochemicals which are essential lunges only for good health but with fighting cancer-causing cells in your body. Overall they are a great source of nutrients and helps you be healthy inside out by repairing your cells too. This antioxidant superfoods for breastfeeding will surely boost your immune system and also your child’s health in ways you cannot explain.
Complex carbohydrates are the ones that allow you to stay full for a longer time even if your baby just had a feeding. Oatmeals, pasta’, rice or even brown rice and bread are some of the few examples of carbohydrates that are essential for a breastfeeding mommy. The good thing is they are also rich in fiber that helps in digestion and keeps your blood sugar at a good level.
Fish, Oily Fish, Sardines And Salmons
The omega-3 fatty acid is one of the nutrients that you can get with salmons, sardines, and fish which are essential for the mother’s healing and are beneficial for breastfeeding moms. They also aid with postpartum depression that is commonly experienced by new mothers because of their high level of DHA, omega 3 and Vitamin D.
Red Meat, Beef Or Pork
Looking for the best source of high-quality protein, fibers, iron, and zinc? You can easily get them with red meat that gives you the right energy you needed to get along with the day and to take care of your newborn baby.
One of the best benefits of breastfeeding is you can sustain enough nutrients for your baby that they need to grow healthy and build a stronger immune system. Sweet potatoes are rich in potassium and vitamin A that you need for a good vision and bone growth. There are a few chances that breastfed babies have vitamin a deficiency.
Fruits (Fresh Or Dried)
Whether you enjoy them fresh or dried chili fruit is one of the best superfoods for breastfeeding mom to include on your dietary meal. They provide a variety of vitamins and nutrients that are essential for you and your baby’s growth and development and to build and sustain nutrients needed for the immune system.
You can make fresh shakes and smoothies and you can even have a snack of dried fruit whenever you feel the need for a bite.
There are different ways on how you can enjoy dairy products with your menu for the day which are an essential source of calcium, especially for nursing moms. You can have a good greek yogurt or even a slice of cheese added on your post sprinkle with dried seeds or nuts.
However, if your child or little one has been diagnosed with lactose intolerance than it is ideal to stay away from dairy products for the moment).
There are also a lot of superfoods for breastfeeding moms that you can include on your meal especially avocados. Regardless of the amount of food healthy food that you add her meal, it is ideal to have an adequate amount of water to help you quench the thirst, especially with breastfeeding.