Breast milk is highly nutritious for
babies, with an optimal balance of fat, sugar, water and protein. All these
nutrients are essential for a baby’s physical and mental development.
Breastfeeding also reduces a baby’s risk of developing asthma or allergies,
respiratory illnesses and frequent ear infections. It even helps develop a
physical and emotional bond between the mother and baby. Nursing mothers
benefit, too. Many experience less blood loss following delivery, better uterus
shrinkage, weight loss and less postpartum depression. It also reduces the risk
of breast cancer, cardiovascular disease and rheumatoid arthritis.
Breastfeeding is one of the best
gifts that a new mother can give to her new-born baby. Here are some foods that
help boost breast milk supply.
Oatmeal can help nursing mothers
increase the quantity as well as quality of their breast milk. It stimulates
the production of oxytocin, a hormone that helps with the birthing process,
bonding with the baby and milk production. It also helps prevent
iron-deficiency anaemia, which is common in new moms. A warm bowl of oatmeal
serves as a comfort food for many women who suffer from stress and depression
after childbirth. This natural whole-grain, high-fibre food is easy to prepare
and easily digested. Quick oats and steel-cut oats are healthy choices, but
avoid pre-packaged instant oatmeal, which usually contains extra salt and
sugar. Top your cooked oatmeal with a spoonful of raw honey, cardamom, chopped
nuts, berries or saffron to enhance the taste, as well as nutritional profile.
You can even enjoy oatmeal with biscuits or cookies.
Almonds
Almonds and other nuts, such as
walnuts and cashews, are super healthy for nursing mothers. Almonds are packed
with protein, fibres, vitamins, minerals and antioxidants that are important
for the overall health of the mother as well as her newborn baby. They are also
a good non-dairy source of calcium. In addition, the monounsaturated fats in
almonds increase the richness of breast milk. They even make a healthy snack to
help you stay satisfied between meals. Enjoy 5 or 6 soaked almonds daily, but
avoid roasted and salted varieties.
Coconut Oil
Extra-virgin coconut oil is
considered healthy for both pregnant and nursing mothers. It contains essential
fatty acids such as omega-3 fatty acids that aid the production of hormones
responsible for breast milk production. In fact, these essential fatty acids
help in producing fattier and more nutritious breast milk. Plus, coconut oil
has immune-boosting properties and can provide the new mother the much needed
energy required to take care of the baby. Breastfeeding mothers should aim to
eat 1 to 3 tablespoons of coconut oil a day. You can also use it to make salad
dressings and dips.
Oranges
The high vitamin C content of oranges
is important for breast milk supply. A 2002 study published in the Food and Nutrition Bulletin notes that
the vitamin C content of breast milk is significantly correlated with the
mother’s intake of vitamin C. Oranges are also packed with other nutrients,
such as vitamins A and B, calcium, magnesium, potassium and phosphorus. It is
great for strengthening the immune system and recovering from weight gain due
to pregnancy. While nursing, drink about 2 glasses of orange juice daily. For
better output, try calcium-fortified orange juice. Along with orange juice, opt
for water, soup and skimmed milk to keep your body hydrated.
Fenugreek
Fenugreek, both the seeds and leaves,
works as an excellent Galactagogue to stimulate breast milk secretion. The
choline in it ensures proper development of newborn babies. Plus, this herb
contains a generous amount of iron, fibres, calcium, and various vitamins and
minerals. It even helps alleviate common post-delivery problems, such as
flatulence and body aches. Drink a cup of fenugreek tea daily. To make the tea,
soak 1 tablespoon of the seeds in a cup of water overnight and boil the
solution in the morning. You can also add a little fenugreek seed powder to your
soups or smoothies, as well as add fresh and tender fenugreek leaves to your
soups, stews or salads.
Eggs
This tasty and versatile food is
great for nursing mothers. Eggs are rich in protein, lutein, vitamins B12 and
D, riboflavin, folate and choline. Egg yolks are one of the few foods rich in
vitamin D, which is important for newborn babies. The good quality protein in
eggs has a perfect balance of all the essential eight amino acids. Include a
couple of eggs in your diet daily. You can prepare them in a variety of ways,
including scrambled, hard boiled or in an omelette or egg salad.
By: Umaru Maryam Hadejia
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