Breastfeeding is a crucial period in the baby's life but moms must also pay attention to their own feeding during this time. Let's see 8 foods that are especially recommended during these months.
1. Water to keep you hydrated
Between 85% and 88% of breast milk is water and the average production of breast milk is 750-850 ml of milk per day. This means that the water consumption should be about 700 ml to compensate this milk production and keep you hydrated.
The total water consumption should be 2.3 liters per day.
Remember that you can also drink natural fruit juices, but you have to count on adding calories to the diet, so you should not abuse them.
2. Oats, to avoid constipation
Increasing the intake of high-fiber products such as oats, prunes or kiwi can help prevent constipation.
You can prepare a delicious porridge and add some pieces of fruit such as apple.
3. Blue fish, to compensate
Sometimes, it is advisable to take a vitamin D supplement, since breastfeeding reduces the levels of this substance. However, there are also foods that are a source of this micronutrient.
Although there are very few foods that provide vitamin D, since most of it is obtained thanks to sun exposure, you can also obtain it from fish such as herring, salmon, sardines and tuna.
4. Calcium for bones
During lactation it is essential to maintain a good level of calcium, because if the necessary amount is not obtained through the diet, the mother's body will use the reserves it has, that is, calcium from the bones, and this can increase the risk of osteoporosis later.
What foods provide us with calcium? You can find it in dairy products, but also in legumes, nuts, sesame seeds, green leafy vegetables and seafood.
5. Cranberries, for their contribution of iodine
For the newborn to maintain optimal levels of thyroid hormones, it is important to consume foods that contain iodine.
The lack of this mineral is one of the main causes of problems in the mental development in children, according to studies of the World Health Organization.
You can get it from cranberries, fruit that is also rich in antioxidants. Also, mackerel, mussels, cod or salmon are a source of iodine.
6. Garlic to increase the amount
Garlic contains galactagogue and this helps stimulate breastfeeding. It is not necessary to eat garlic directly, but you can add a few pieces to the meals.
You can add a few cloves of garlic to a plate of mushrooms or a tomato salad. You will gain in taste and health.
7. Legumes against anaemia
During breastfeeding, the iron deposits of the mother can present very low levels due to the expense during the pregnancy and the loss of blood in the childbirth.
To avoid anaemia, it is necessary to consume foods rich in iron such as meat, legumes or nuts, and accompany them with others rich in vitamin C to increase their absorption, such as orange, tangerine or kiwi. In addition to avoid taking them along with others that decrease the absorption of iron such as tea or coffee.
8. Spinach, a source of cardiovascular health
In general, leafy greens are ideal for introducing folic acid into the diet, an element that is recommended especially during pregnancy, but is also important during breastfeeding to create new cells and reduce the risk of cardiovascular disease.
You can easily include them in your diet. For example, a most appetizing salad could be one made with baby spinach, carrot, walnuts and pomegranate.
Diet and Lactation
Nutrition is a fundamental aspect in the framework of the health of people. Taking a balanced diet is, along with the practice of exercise, one of the basic pillars to enjoy an optimal state of health.
Now, it is important to adapt the diet as much as possible to the circumstances of each person, since there are stages in life that require special guidelines, such as breastfeeding. During these months, the mother must take into consideration what she eats taking into account both the baby's needs and her own.
In the previous gallery we have collected some of the foods that are advised to be included in the diet during the time that you are breastfeeding. However, there are also foods that should be avoided or at least limited, such as fried foods, sausages, fatty cheeses, soft drinks, cakes or cookies due to their high content of saturated fats and simple sugars.
Foods That Alter the Taste of Milk
The consumption of some foods produces a substance that changes the taste of breast milk. However, if the mother used to consume these products during pregnancy, the child will have been habituated to its aroma through the amniotic fluid.
Some of those foods are:
- Garlic, onion and leek.
- Spicy spices and strong spices.
- The asparagus.
- The cabbage