As a woman embraces the beautiful journey of motherhood, providing the best nourishment to the baby becomes the top priority. Providing nourishment to the baby also requires that the mother herself receives the essential nutrients.
Breastfeeding protects the baby from a range of ailments, including asthma, obesity and sudden infant death syndrome (SIDS). Additionally, it offers significant health benefits for mothers, reducing the risk of various diseases such as ovarian cancer, Type 2 diabetes and several cardiovascular health conditions.
In this article, we'll discuss 5 essential nutrient tips for lactating mothers to ensure the journey through the breastfeeding phase is smooth for them as well as their baby.
Proteins
Protein-rich foods like eggs, meat, beans, and lentils are recommended for breastfeeding mothers. Research indicates that lactating mothers require 65–71 g of protein each day. Amino acids can boost milk production and are essential for the synthesis of milk protein.
Whole Grains
For nursing moms, whole grains are a particularly healthful option. Whole grains like wheat and rice are rich in iron and fiber. In addition, they include elements that help the hormones that produce breast milk. Thus, consuming whole grains augments the production of breast milk.
Iron
While nursing, consuming a high-iron diet and taking a daily iron supplement can help avoid iron-deficiency anemia. Inadequate iron intake in women can cause fatigue and other issues. Foods like meat, fortified cereals, legumes, and leafy green vegetables are good dietary sources of iron.
Iodine
According to research, lactating women and infants have high dietary iodine requirements. Iodine requirements in infancy are high due to increased hormone synthesis and breastmilk is the only source of iodine for infants. Experts suggest a woman consumes 250 µg of iodine per day. Eggs, dairy and iodized salt are good sources of iodine.
Drink Water
A woman's body requires additional fluids to stay hydrated during nursing. Drinking enough water and other unsweetened liquids is advised. Additionally, make an effort to restrict sugar-filled beverages like soda and sports drinks.
Additional Nutritional Tips For Breastfeeding Include
- Consume Vitamin B-12 or Vitamin D supplements
- Adding Omega-3 fatty acids to the diet is recommended as it plays a crucial role in maintaining the baby's and the mother's health
- Multivitamins can also be a great way to ensure nutrition for breastfeeding mothers
Foods To Avoid During Breastfeeding
Seafood
While fish is a great source of protein and includes important vitamins and minerals for nursing mothers, the majority of fish contain some mercury, which can negatively impact the nervous system of the breastfed child.
Caffeine
Small levels of caffeine are transferred from the mother to the baby through breast milk. Babies born to mothers who consume large amounts of caffeine have been known to exhibit irritability, irregular sleep patterns, and fussiness.
Alcohol
When a newborn is fed, alcohol may enter its system through the mother's breast milk. Few occasional drinks won't harm the child but consistent overindulgence can be detrimental to both the mother and the baby.
Conclusion
WHO recommends infants should be breastfed within the first hour of life. Considering the crucial benefits of breastmilk for both the baby and the mother, the diet of the breastfeeding mother must include all the essential nutrients vital for their well-being.
FAQs:
- How Much Time Is Needed for Nursing?
Newborns can nurse on one or both breasts for up to 20 minutes or more. Babies may need five to ten minutes on each side as they get older and more adept at nursing.
- During feedings, how often should I burp my baby?
Before switching breasts, consider burping after your baby has finished on one side. Sometimes a baby will burp just from the movement alone.
- When Is It Time to Switch Breasts?
Throughout the day, aim to give each breast the same amount of nursing time by switching them around. By doing this, you can avoid unpleasant engorgement—a condition in which your breasts overflow with milk—and maintain the flow of milk from both breasts.
References:
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