During pregnancy, diet or diet instantly becomes very complicated. You may have heard of this and that recommendation from the obstetrician who handled your pregnancy. From there, many of us pay attention to diet until the little one is born.
But, did you know that food for breastfeeding mothers also needs to be considered? Because, after all, what we consume indirectly becomes the food that the little one receives through breast milk.
Therefore, consider the following ten foods for breastfeeding mothers that can be consumed and serve as a source of nutrition to make it more optimal during the breastfeeding phase!
1. Fish
According to The Mayo Clinic, a non-profit medical center in the United States, tuna is a good source of protein and Omega-3. However, they advise mothers who are breastfeeding to consume seafood or fish 2 times a week. Then, The Mayo Clinic also urges you to choose fish with low mercury content, such as mackerel.
2. Bananas
Bananas should be a consideration when you choose food for breastfeeding mothers. Generally, pregnant women should consume fruits that are high in potassium and vitamin A. Well, one of the fruits that have these two ingredients is bananas. So, try to make bananas as a snack, whether eaten straight, cut and as a topping for oat porridge, or made into juice.
3. Nuts
Bund, nuts are also good food for health, especially because of the content of antioxidants, vitamin E, and fiber. In addition, peanuts, for example, contain high protein and unsaturated fats to help produce breast milk smoothly and meet the needs of the little one.
4. Meats
Meats is a source of protein that you should consume more of, even after giving birth and breastfeeding. According to The United States Department of Agriculture (USDA), food for breastfeeding mothers is increased by up to 25 grams more or approximately one and a half tablespoons. Therefore, try to eat red meat every day.
5. Cow’s Milk
Cow’s milk is an excellent source of Calcium. When there is a deficiency or lack of Calcium, the breast milk that you release will actually contain Calcium obtained from the bones. This phenomenon is similar to when you were pregnant and can increase the risk of osteoporosis.
6. Egg Yolk
Just like red meat, chicken eggs are also a source of protein. However, that’s not the only thing the two have in common. Both red meat and chicken eggs contain Vitamin D. Especially for chicken eggs, the part that contains Vitamin D is in the yolk.
But, why is Vitamin D such an important nutrient?
Actually, foods for breastfeeding mothers that contain calcium require Vitamin D to be absorbed properly. Later, Calcium and Vitamin D will work together in maintaining your bones and muscles.
7. Oatmeal and Oats
Products with high wheat content are also recommended as food for nursing mothers. You see, oats contain lots of vitamins (such as B vitamins) and minerals (such as iron, zinc, and calcium). In addition, this one food is also touted as a food with fiber content of Beta-glucan which is good for triggering the production of the hormone Prolactin. Prolactin is a hormone that is good for milk production.
8. Citrus Fruits
Besides being known as a source of Vitamin C, citrus fruits are also included in the citrus fruit category. Well, what you need to understand is that citrus fruits naturally contain Folic Acid. This content is one type of Vitamin B which supports the development of the baby’s brain and nerves.
9. Vegetables
Don’t be bored when you hear that vegetables are food recommendations, especially food recommendations for breastfeeding mothers. You see, vegetables do contain various kinds of vitamins and antioxidants. If you are confused about where to start, you can eat spinach, carrots, sweet potatoes, and tomatoes.
10. Mineral Water
Of course, mineral water is not technically food. However, mineral water intake needs to be a concern so that you avoid dehydration. Dehydration can affect milk production and pregnant women will feel more obligated.
As a recommendation, you should consume 2.5-3 liters of water per day. This is very reasonable because after all, breast milk is also made from the water you consume.
In conclusion, the diet for breastfeeding mothers should support the production of breast milk, maintain the health of the mother, and support the development and growth of the baby. Therefore, make sure you eat the various foods above regularly, yes!
Then, for additional nutritional intake, you can consume products designed to meet these needs. SGM Mother Pro-gress Maxx with High Iron is designed with Fish Oil content, high in folic acid to help maintain fetal growth and development, as well as Vitamin D and high Calcium to help shape
