HealLink: 12 Healthy Foods for Breastfeeding Mothers, Good for Babies

12 Healthy Foods for Breastfeeding Mothers, Good for Babies

Healthy food for nursing mothers not only affects the health of the mother, but also affects the baby. Healthy foods such as fruits, vegetables, to various sources of protein must be considered and fulfilled by nursing mothers.

Foods that are rich in nutrients can help breastfeeding mothers stay healthy and produce breast milk smoothly. In addition to complementing the nutritional needs for breast milk, smooth milk is also very necessary for nursing mothers to meet the nutritional needs of infants.

Healthy food for nursing mothers is useful to meet the nutritional needs of mother and baby. Therefore, it is very important to pay attention to the intake of food consumed by the mother so that the baby grows healthily, and the mother's health is maintained.

The following foods that are healthy for nursing mothers:

Katuk Leaves
This katuk plant (Sauropus androgynus) is known in several countries as sweet sweet (Malay), leaf katuk (English) mani cai (in Chinese) and rau ngot (Vietnamese). Katuk leaves are vegetables that are known to have efficacy to facilitate milk production.

Katuk leaves are usually processed by boiling with enough water, and adding pieces of onion, garlic, salt and a little piece of corn. Katuk Leaf Dishes are ready to be served

Salmon

Salmon is a healthy food for nursing mothers. This is related to the protein contained in this one fish. With two servings of DHA-rich salmon for a week, this can reduce postnatal stress for nursing mothers.

In addition, healthy food for nursing mothers is also good for the development of the baby's nervous system.


Egg

Still related to protein content, healthy food for mothers to drink next is eggs. Eggs contain vitamin D which acts as a bone forming baby. Choose DHA-enriched eggs to get the more abundant content of essential fatty acids.

Eggs are a good source of protein for nursing mothers. It is recommended to choose DHA-fortified eggs so that the levels of essential fatty acids in breast milk increase.



Foods that are healthy for the next breastfeeding mother are fruits. Fiber in fruit and vegetable content is very good for the digestive system of nursing mothers. Constipation as the most common complaint after giving birth can be overcome by consuming enough fruits and vegetables.

Make sure the fruits and vegetables that you consume are free of pesticides. Here are some fruits that you can consume as healthy food for nursing mothers:

Orange

Oranges and other citrus fruits have very high vitamin C content. This content is needed for breastfeeding mothers rather than pregnant women. This is because vitamin C has a very important role in the growth of healthy bones, teeth and muscles for babies and children.

In addition, vitamin C is also able to process tissue recovery in nursing mothers. Therefore, it is important to meet your vitamin C needs while you are breastfeeding as much as 120 mg (two small oranges) per day.

Avocado

The next nutrient-rich fruit that is good for breastfeeding mothers to consume next is avocados. The presence of potassium content in avocados is needed by nursing mothers. Potassium minerals in avocados are very high, which can help maintain the body's fluid and electrolyte balance.

Nursing mothers need about 5,000 mg of potassium every day. Well, in this avocado you can meet their needs. Because one avocado has about 975 mg of potassium.

Besides potassium, avocados also have healthy fatty acids such as omega-3, omega-6, and omega-9 fatty acids. Where these three fatty acids are important for maintaining blood sugar and cholesterol levels. When your milk is fulfilled with healthy fat, the child's weight will increase.

Banana

Besides avocados, bananas also contain potassium needed by nursing mothers. Potassium can help maintain body fluid and electrolyte balance. Slightly lower than the avocado, bananas only contain 450 mg of potassium.

Besides potassium, bananas also contain folic acid and calories. Both of these nutrients can provide instant energy after breastfeeding.

Young Papaya
The nutritional content of young papaya contains enzymes that encourage milk production. In addition, there are also important vitamins such as vitamins A, B, C and E.

You can consume young papaya into several processed dishes to make it more delicious to eat. For example, by making young papaya as ingredients for stir-fry.


 

Dates (Date Palm Fruit)
Dates can also increase milk production. This is because dates can increase levels of the hormone prolactin, which is a hormone that promotes milk production.

Dates also contain other nutrients such as iron and vitamin B6 which are good for nursing mothers.

Green vegetable
Like fruit, vegetables are also very important to be consumed by nursing mothers. Fruits and vegetables have various micronutrients that play an important role in the development of mother and child. Fiber in fruit and vegetable content is very good for the digestive system of nursing mothers.

Green vegetables like spinach and broccoli contain vitamin A which is good for babies and mothers. Green vegetables are also a source of non-dairy calcium which contains vitamin C and is rich in antioxidants and low in calories.



 


Nuts
The next healthy food for nursing mothers is Nuts. Nuts are a source of high iron and protein, especially dark beans, such as black beans and red beans. Breastfeeding mothers are encouraged to consume these types of nuts to stay healthy and also maintain the health of the baby.

Whole Wheat
The next healthy food for nursing mothers is whole wheat. This is related to carbohydrate requirements which are very important for nursing mothers. Whole wheat has the advantage of being rich in fiber.

Whole wheat also has very good benefits for mothers and babies because it is rich in folic acid. You can also mix whole wheat with brown rice to maintain energy levels, because it is able to provide calories to produce high quality breast milk.

Low-fat dairy products
Dairy products are an important part of being a healthy food for nursing mothers. Milk can increase bone strengthening because of the content of vitamin D, protein and vitamin B.

Good yogurt, milk, cheese, and other fat-ridden milk products are one of the best sources of calcium that can help bone growth in babies.

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Tags : Babies, Fruits, Pregnant, Vegetables, Woman,

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