Every new mom must follow a healthy diet during and after pregnancy. It helps them recover from childbirth and cope with the pressure and stress of being a mother.
The health of your new born baby depends not only on the food that you eat before delivery but also on the food you eat after delivery.
If you decide to breastfeed your baby, which most doctors recommend, the best tactic is to rely on a nutritious diet that not only ensures proper growth of your baby but also ensures ample breast milk and replenishment of lost nutrients in you.
Breastfeeding reduces risk of respiratory illnesses, allergies, etc. in the baby. Not to mention that mother’s milk is much easily digestible by the baby. Mother’s milk contains DHA that enhances baby’s neural development.
Mother’s milk also prevents action of intestinal bacteria that cause diarrhea in babies. A new mom also needs proper nutrition for herself as she has to recover from both labor and stress. Here are some of the best superfoods for the health of new moms and babies.
1 - 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.
Before making brown rice, soak the grains for a few hours. This will make it easier to digest and more nutritious.
2 - Milk: 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.
Plus, the calcium in milk helps replenish the calcium lost through breastfeeding. Due to its high water content, milk also keeps your body hydrated.
Drink two glasses of milk every day. To enhance the taste, you can add dry fruits to it. Also include yogurt, cheese and other dairy products in your diet.
3- Fenugreek: 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.
Fenugreek also helps alleviate digestive troubles like constipation and flatulence that are common among new mothers.
4- Fennel: Apart from boosting breast milk supply by acting as estrogen, fennel alleviates indigestion – a common problem among new mothers. It has proven to be effective against preventing colic in babies.
Fennel offers a whole bunch of nutrients such as vitamins A, C, E and vitamin B complex. Minerals present in fennel are selenium, copper, iron, potassium, magnesium, zinc, etc. They also contain fiber that solves digestive problems in new mothers.
5 - Almonds: Rich in vitamin E as well as essential fatty acids, there is hardly any reason why one should not eat almonds especially during the postpartum period. These nutrients are required by your baby’s body and your body. One of the essential fatty acid in almonds is omega-3 fatty acid that boost breast milk production. Your baby’s teeth and bones also get due nourishment with protein contained in almonds
6 - Spinach: Spinach contains loads of nutrition, which is good for the mother and the baby. Folic acid present in spinach is good for new blood cell production and increases production of milk. Manganese found in spinach helps in strengthening the bones, collagen and cartilage. It is also rich source of vitamin A, iron and vitamin C.
7- Blueberries: 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.
Eat two or more servings of these juicy berries daily to help you cope with the new stress of motherhood.
8 - Salmon: The excellent nutrients found in salmon are a must for new mothers. The DHA it possesses helps the development of the nervous system of the baby. It is enriched with vitamin B12 and protein as well. It is known to inhibit postpartum depression.
9- Oatmeal: 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.
Its high iron content also helps prevent iron-deficiency anemia, also very common in new mothers. Plus, oatmeal helps increase breast milk supply.
10 - Eggs: The primary reason why every new mom should include eggs in her diet is that it offers quality protein along with amino acids. Eggs toss up your energy levels and boost stamina naturally.
Egg yolks are excellent source of vitamin D that is essential for healthy bones in your growing baby. In addition, eggs contain choline that builds up the center of the brain of your baby. Recommended dosage of eggs is one or two daily during the postpartum period.
The material contained on this website is provided for general information purposes only and does not constitute care, treatment or other professional advice. Due to the general nature of the information on this site, should you require specific help, you should seek the assistance of an appropriately trained professional person.
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