8 Foods All Breastfeeding Mothers Should Include in Their Diet

Becoming a new mom is taxing both physically and mentally. How to manage the demands of the new baby along with restoring one's body to the normal state? There are several superfoods that can become a part of your daily life to boost milk supply as well as promote healing in new mothers. It is a great way of providing nutrition to the body if one is not keen on taking medications for the same. Let us explore some of the food items that should be included in their diet by breastfeeding mothers.

1. Avocados

Avocados are a rich source of healthy fats. Becoming hungry frequently and not getting enough time to eat is one common problem among new mothers. Avocados help satiate that hunger. It is also a good source of fibers essential for the digestive system. Avocados help in absorbing the vitamins soluble in fat for both the mother and the child.

2. Green leafy vegetables

Green leafy vegetables such as lettuce and spinach contain many nutrients including iron, magnesium, potassium, zinc among other things essential for boosting milk production and promoting overall health. These nutrients get transferred to the baby through breastmilk.

3. Turmeric

Turmeric contains antibacterial properties that help prevent several illnesses. Turmeric consumption is known to reduce the risk of mastitis, a condition where the milk ducts get blocked. It may reduce the effects of postpartum depression and helps reduce blood pressure. Turmeric is anti inflammatory and reduces pains of the body still recovering from delivery.

4. Legumes

Although popularly avoided for causing gas, legumes like kidney beans and black beans can be an excellent superfood for lactating mothers. Legumes are high in protein, vitamin and mineral content and is low in calories.  Beans are rich in fibre and also provide iron to the body.

5. Chicken

Chicken is a source of lean protein essential for the developing newborn. It is also important for tissue recovery in new mothers. Chicken is a versatile ingredient and can be used in a variety of recipes ranging from salads and soups to Indian classics such as curries.

6. Egg

The egg whites contain high amounts of protein and essential nutrients such as folate, omega 3 fatty acids, vitamins and iodine important for the baby's growth and to ensure adequate supply of milk in lactating mothers. The egg yolk contains fats and iron. These healthy fats promote the baby's overall development and help the mother recover from the blood loss during delivery.

7. Yoghurt

Yoghurt helps promote the good bacterias in the gut and therefore aids digestion. A variety of flavours of yoghurt are available in the market nowadays. But, it is advisable to consume plain yoghurt, devoid of any flavour as those often contain preservatives, artificial colours and flavouring agents.

8. Sweet potatoes

Sweet potatoes are rich in Vitamin A, essential for skeletal growth, vision development and boosting immunity in the baby. It is also a good source of carbohydrate, which helps in increasing milk supply in lactating mothers who cannot meet the requirements of their baby. It is a great alternative as it is significantly less in calories compared to potatoes.

Conclusion:
There are several food items that lactating mothers can include in their diet to boost milk supply and promote overall healing. These include yoghurt, sweet potatoes, legumes, chicken, avocadoes, turmeric etc. Breastfeeding mothers need additional nutrients in their diet which can be obtained through consuming these superfoods in the right quantity.

Reference:
www.parents.com/baby/breastfeeding/
www.chop.edu/pages/diet-breastfeeding-mothers
www.theeverymom.com/best-foods-for-breastfeeding-moms/