A new life claims oodles of care and pamper, whether it’s in the womb or a few months into this world of unknowns, the innocent soul is completely depended on its mother for survival. So, it is quite a responsibility to ensure that each unspoken need of the little one is fulfilled.
The next few months after childbirth may take a toll on the mental and physical health of a new mother. It is important to note that taking care of self-health is as important as taking care of your little bundle. As it is through you that the baby will get all the required nutrients. Of all the activities, breastfeeding secures the first place as it not only feeds the baby but also nourishes the bond between the mother and her replica.
Breast milk is very nutritious and contains most of the nutrients that the baby needs for the initial 6 months of life. It is crucial in building the baby’s immune system and promoting overall development. Foods with lactation-promoting properties are called lactogenic foods. Lactogenic foods definitely give a boost to the quantity and quality of milk supply.
Here are a few dietary guidelines that will help you in achieving the recommended nutritional quotient:
Water
As breastfeeding may cause dehydration, so staying hydrated is very essential. Quench your thirst with 8-10 glasses of water daily and one may also opt for fresh juices or coconut water.
Oatmeal
Oatmeal contains an amazing array of nutrients like beta – glucans, phytochemicals, protein, fibre and carbohydrates. It is also a great source of iron. These constituents promote the supply of milk.
Green Leafy Vegetables
Leafy green veggies are filled with vitamin A, K, calcium, iron and folic acid all of which are crucial to baby’s development. Dark leafy vegetables also contain phytoestrogens that promote lactation.
Carrots
Carrots are a rich source of beta-carotene and Vitamin A, both of which are essential for lactating mothers. It provides extra energy and improves the supply and quality of breast milk.
Asparagus
High in fiber, folic acid, Vitamins A, C, and K, asparagus is a boon for nursing mothers. It also contains phytoestrogens and tryptophan, which stimulate prolactin production and improve milk supply.
Low-Fat Dairy Products
Dairy products supply a boost of Vitamin D, Vitamin B, Protein and calcium. These nutrients are essential for the bone development of the baby.
Citrus Fruits and dry fruits
Citrus fruits are a great energy booster. They are excellent breastfeeding foods because of their high content of vitamin C. Dried fruits like figs, apricots, and dates are high in fiber, Vitamin A, C, potassium and calcium, which help with milk production.
Apart from these there are several other food items like legumes, garlic, fenugreek, sesame seeds, dandelion etc that aids in healthy breastfeeding. While breastfeeding and nourishing the baby in the initial months can be quite a task, it is important for the mother to feel happy and elated. Do not stress about petty things as nature ensures to take care of all the dietary requirements of your child.
