10 Healthy Foods for Breastfeeding Mothers & Tips for Maintaining Breast Milk Production
Healthy Food for Breastfeeding Mothers
What is the mother of food or drink will be channeled through breast milk to the baby. If a mother cannot maintain the nutrition of her food, of course there is also the possibility that the baby will lack certain nutrients. Come on, see the 10 types of healthy foods for nursing mothers that must be tried the following!1. Salmon
Healthy food for the first breastfeeding mother is salmon. This fish is not only recommended for consumption during pregnancy, but also during breastfeeding.
The content of vitamin B12 as well as omega-3 fatty acids in salmon is believed to help counteract postpartum depression. Salmon is also believed to increase milk production and make breast milk more nutritious with DHA content in it.
2. Oatmeal
Furthermore, the food that is included in the list of healthy foods for pregnant women is oatmeal. This one food can be a menu choice for mothers for breakfast because it does not require a long time to process it.
Oatmeal which is rich in iron can help prevent anemia in nursing mothers. Please note that anemia will also affect the production of breast milk.
3. Eggs
Just like oatmeal, eggs can also be another practical food ingredient. Eggs are one of the best sources of animal protein. In addition, eggs also contain vitamin B complex and various minerals.
The most recommended types of eggs are eggs that are enriched with omega-3 so that the content of DHA and EPA in them is higher than eggs in general.
4. Carrots
One vegetable that is a healthy food for nursing mothers is carrots. This one vegetable contains provitamin A, which is beta-carotene which is needed by the body. Carrots can increase milk production and help meet the needs of vitamin A in nursing mothers.
5. Spinach
Other vegetables that are also good for nursing mothers are spinach. This green vegetable is indeed a mainstay vegetable since pregnancy. Spinach does have a variety of nutrients needed by nursing mothers ranging from iron, calcium, folic acid, and various other vitamins and minerals.
6. Milk and dairy products
Healthy foods for nursing mothers are milk and dairy products such as yogurt and cheese. Milk is a source of calcium and calcium is one of the minerals needed for the development of baby's bones and teeth.
7. Sweet Potatoes
Sweet potatoes are often referred to as healthy food for nursing mothers, even though there has not been any scientific research whether sweet potatoes can increase milk production. Even so, sweet potatoes are still a healthy food that is suitable for consumption by nursing mothers. Sweet potatoes contain vitamin A, calcium and iron.
8. Young papaya
Young papaya is believed to be one of the foods that can increase milk production. The consumption of young papaya is indeed a common thing in Indonesia. Young papaya or papaya mengkal can be processed into a healthy salad for nursing mothers.
9. Banana
Bananas are also another fruit that is believed to be very good for nursing mothers. Bananas have a high potassium content and maintaining potassium intake is very important when it comes to pregnancy and also during breastfeeding.
10. Legumes
Nuts are a good source of protein. Nuts such as almonds also contain vitamin E and omega 3. The choice of nuts such as almonds, peanuts, and cashews can be a healthy choice for nursing mothers.
But don't forget to pay attention to the processing so that the beans remain good for health.
Tips for Maintaining Breast Milk Production
In addition to eating healthy foods for breastfeeding mothers, here are some tips that can be done for breastfeeding mothers so that milk production is still sufficient and healthy:1. Meet fluid needs
Eating lots of water is very much bleached by nursing mothers. If necessary, consumption of fruit juice can also be done. When breastfeeding, the mother needs adequate fluid intake so that her body is well hydrated. Dehydration can cause milk production to be inhibited.
2. Avoid stress and get enough rest
Newborns sometimes sue their parents for a lot of awake in the day. Even so, nursing mothers must still get enough rest time. If you are tired or lacking in rest, then the production of breast milk can also be reduced.
Too much thought can also hamper ASI production. Mothers often experience various kinds of worries when facing newborns. If you have a problem, ask someone around you to be more calm. If necessary, you can also consult a doctor.
3. Avoid alcohol and cigarettes
Alcohol can reduce milk production. Avoiding alcohol and cigarettes is also one step to a healthier life that is not only good for the mother, but also good for your baby.
Nutrition obtained by a breastfeeding baby is very dependent on the mother. If you want to give the best for your baby, then nursing mothers should also eat the best food.
The key to healthy food for nursing mothers is basically the consumption of foods with balanced nutrition. If you have problems around breastfeeding, don't hesitate to be various with people closest to you or with your doctor.
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