Embracing motherhood is a life-changing journey. After you become a mother, your priorities change, and you hardly get time to take care of yourself. Did you know this can affect your newborns?
While breastfeeding, you provide your children with nutrients for health and growth. Here is the list of 12 best foods for breastfeeding mothers you should consider including in your daily diet to provide yourself and your little ones with proper nutrition.
Breast milk is often referred to as ‘liquid gold’ for its high nutritional values. Thus producing it demands a lot of energy and a wholesome, nutrient-dense diet.
Therefore, go through the following nutrient-rich foods for breastfeeding to make an informed choice.
Being high in insoluble fibre, spinach is beneficial for digestion. Further, it boasts eye health, regulates blood pressure and prevents cancer. Apart from these, spinach has more to offer for breastfeeding mothers.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
2.9 gm |
|
Carbohydrates |
3.6 gm |
|
Fat |
0.4 gm |
|
Calories |
23 kcal |
Benefits of Spinach -
If you are looking for fibre-rich foods for breastfeeding mothers, consider including oats in your daily diet. They are high in vitamins and minerals that help lower blood sugar and cholesterol levels. Oats contain Vitamin B1, manganese, selenium, copper, iron, phosphorus, zinc and magnesium.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
16.9 gm |
|
Carbohydrates |
66.3 gm |
|
Fat |
6.9 gm |
|
Calories |
389 kcal |
Benefits of Spinach -
Fatty fish like salmon reduces the chances of obesity, heart ailments and diabetes and supports optimum cholesterol levels, thanks to omega-3. Moreover, due to less saturated fat content, salmon is an effective protein source essential to maintaining a normal-range body mass index.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
20.5 gm |
|
Carbohydrates |
0 gm |
|
Fat |
4.4 gm |
|
Calories |
127 kcal |
Benefits of Spinach -
This nutritious food for lactating mothers contains beta carotene, an antioxidant and good source of Vitamin A. Besides, they are an excellent source of Vitamin C and potassium. You will also find Vitamins E, B5 and B6 and manganese in sweet potatoes.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
1.6 gm |
|
Carbohydrates |
20.1 gm |
|
Fat |
0.1 gm |
|
Calories |
86 kcal |
Benefits of Spinach -
To upgrade your diet that packs a healthy punch, eat almonds regularly. They pack a dense nutritional value and potentially strengthen heart conditions and bones. A handful of almonds will provide a nutritional punch of Vitamin E, dietary fibre and magnesium.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
21 gm |
|
Carbohydrates |
22 gm |
|
Fat |
50 gm |
|
Calories |
579 kcal |
Benefits of Spinach -
Sesame seeds are multi-functional. From the beauty industry to pharmaceuticals, they are vastly used for their therapeutic properties. Furthermore, sesame seeds provide exceptional health benefits due to the presence of antioxidants, protein, fibre, rich minerals like copper, zinc, calcium and magnesium and Vitamin B complexes.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
18.3 gm |
|
Carbohydrates |
25 gm |
|
Fat |
43.3 gm |
|
Calories |
563 kcal |
Benefits of Spinach -
Over the years, people have used garlic to treat health conditions like indigestion, swelling and infection. Thanks to its bioactive compounds, such as organic polysaccharides, saponins, phenolic compounds and sulphides, it is a storehouse of therapeutic benefits.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
6 gm |
|
Carbohydrates |
33 gm |
|
Fat |
0 gm |
|
Calories |
149 kcal |
Benefits of Spinach -
Ginger, another effective food for breastfeeding mothers, is packed with healing properties. Further, it helps with nausea, especially among pregnant women with morning sickness. Besides, it fights indigestion, lowers cancer risk, and supports cardiovascular health.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
9.12 gm |
|
Carbohydrates |
70.79 gm |
|
Fat |
5.95 gm |
|
Calories |
347 kcal |
Benefits of Spinach -
The next item on the list of foods to eat while breastfeeding is brown rice, enriched with various vitamins and minerals. Furthermore, diabetic patients can choose brown rice over white to control blood sugar levels due to its low glycemic index.
Most importantly, it is a rich source of antioxidants like flavonoids and phenols that effectively mitigate cell damage and premature ageing.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
2.3 gm |
|
Carbohydrates |
24 gm |
|
Fat |
0.8 gm |
|
Calories |
112 kcal |
Benefits of Spinach -
Yoghurt is full of protein, vitamins, and probiotics that efficiently improve the gut microbiota. Moreover, packed with calcium, it is responsible for bone development, protects teeth and prevents indigestion.
In addition, yoghurt is high in protein. Therefore, include it in your diet to shed those extra inches you gained post-pregnancy.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
3.5 gm |
|
Carbohydrates |
4.7 gm |
|
Fat |
3.3 gm |
|
Calories |
61 kcal |
Benefits of Spinach -
Did you know protein is the key to bone and muscle development and hormone and enzyme production? That said, eggs are the storehouse of protein and promote bone and eye health. Further, the myth related to eggs being high in cholesterol is busted. Eggs are now considered as dietary cholesterol that is not associated with heart conditions.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
6.3 gm |
|
Carbohydrates |
4.7 gm |
|
Fat |
5.3 gm |
|
Calories |
77 kcal |
Benefits of Spinach -
Turmeric has been known for thousands of years due to its anti-inflammatory properties. It is high in vitamins, protein, bioactive compounds and minerals. Its hero component is Curcumin, an antioxidant possessing medicinal and therapeutic values. This antioxidant prevents cancer, promotes a healthy heart and boosts brain-derived neurotrophic factors.
Micronutrient Composition:
|
Nutrients |
Nutritional Value (in a 100g serving) |
|
Protein |
0.91 gm |
|
Carbohydrates |
6.31 gm |
|
Fat |
0.31 gm |
|
Calories |
29 kcal |
Benefits of Spinach -
Along with these foods, you must revise your workout schedule for fast and effective results. Nonetheless, before including any of these foods for breastfeeding mothers, consult with a professional to avoid complications.
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