Super Foods When Breastfeeding #7 – Ginger
Ginger is a flowering plant. But, it’s the root that holds essential nutritional benefits. It can be eaten fresh or as juice. Ginger can also be dried and used as a spice or compressed into an oil form.
For the new mom, ginger helps the gastrointestinal tract by reducing bloating caused by gas. Also known for its cleansing qualities, ginger can aid in waste elimination.
Ginger helps facilitate the absorption of nutrients. Most of all, ginger contains antibacterial and antifungal properties essential to mom’s immune system.
Super Foods When Breastfeeding #6 – Ghee
Ghee is making its way increasingly into mainstream cooking.
Ghee is made from grass-fed butter that is simmered to remove milk solids and water.
Ghee is packed with vitamins A, D, E and K and contains essential fatty acids.
Ghee is also free of artificial additives, preservatives or trans-fats.
In fact, the fats contained in ghee help with the absorption of fat-soluble vitamins and minerals from other foods.
Ghee has health benefits that make it healthier than butter for mom (and baby).
Super Foods When Breastfeeding #5 – Berries
Moms can choose from a variety of raspberries, blackberries, blueberries, or strawberries when looking for a snack. All of these berries and their relatives are packed with antioxidants, such as vitamin A and vitamin C.
Almost all children are born with low levels of vitamin A. Infants are at risk of developing a weakened immune system, gastrointestinal problems, and an overall vulnerable immune system with insufficient levels.
A 2005 study [1] showed that vitamin C does not increase in concentration in breast milk when taken in supplement form unless the mother is poorly nourished. It’s imperative that new moms have plenty of foods, high in vitamin C, accessible in their diet.
In addition to vitamin A and C, Strawberries also provide a low-dose of calcium for moms. Enjoy these cost-effective foods either fresh or dried.
Super Foods When Breastfeeding #4 – Nuts
Tree nuts are another delicious and nutritious snack for the new mom.
There is a high-fat content in nuts, but the fat is monounsaturated.
These fats are known for helping to lower cholesterol levels and can stabilize blood sugar levels.
- Almonds offer extra calcium.
- Cashews boost iron and folic acid levels.
- Walnuts are rich in omega-3 fatty acids.
Super Foods When Breastfeeding #3 – Avocados
Just like cashews, avocados are high in folic acid.
Folic acid is crucial for the breastfeeding mom as baby continues to need an adequate supply of this nutrient for proper growth and development.
Avocados are also rich in potassium, vitamin C, and vitamin E.
If you happen to buy avocados that are not yet ripe, put them in a paper bag with a banana overnight. It will ripen by the next day.
To check if an avocado is ripe, peel back the stem. If it is green underneath, your avocado is fresh.
Also, this fruit should be soft (but not mushy) to touch.
Super Foods When Breastfeeding #2 – Fish High In Omega-3
Moms can give their babies a brain boost by consuming fish that are rich in the omega-3 fatty acids, DHA.
The polyunsaturated omega-3 fatty acid known as DHA is required for optimal brain development.
Fish such as lake trout, salmon, sardines, and even herring will give baby’s brain a boost.
Moms should always avoid fish high in mercury, such as tuna, mackerel, swordfish, or shark.
Super Foods When Breastfeeding #1 – Protein- Lean Meat, Dairy & Plant Sources
Don’t short yourself on protein when breastfeeding. Lactating women need almost two times as much protein as non-pregnant, non-nursing women to meet the Recommended Daily Allowance (RDA).
Whether you’re a meat eater, vegetarian or vegan there are ample amounts of protein sources available.
Lean beef or bison: Look for cuts of meat labeled “round” or “loin”. These meats are lower in saturated fat and offer protein, iron and vitamin B12. The latter is required for proper neurological growth.
Yogurt: Yogurt provides both protein and calcium. Avoid brands that are high in sugar. Choose yogurt that contains live cultures of probiotic bacteria to help both mom and baby’s gastrointestinal tract. For added nutritional value (and flavor) top with fresh berries.
Legumes: Legumes include beans, lentils, chickpeas, and even peanuts. They are extremely versatile and can be used as a main dish or snack (such as hummus.) Legumes are high in protein, folate, iron, zinc, and fiber. Zinc helps build strong bones and supports the immune system. Legumes are also low in fat.
Everything You Need To Know About Breastfeeding
- Breastfeeding With Inverted Nipples – Breastfeeding Tools And Techniques
- Breastfeeding Positions Newborn – Everything Mothers Need To Know
- What Are Natural Remedies For Sore Nipples From Breastfeeding?
- Keto Diet Breastfeeding – What The Experts Are Most Concerned About
- How Often Should You Feed Your Newborn Baby?
- What To Expect When You Start Breastfeeding Your Newborn
- Proper Latch Breastfeeding – Everything You Need To Know + How To Video
Resources
[1] Rehydration Project: Breastmilk: A Critical Source of Vitamin A for Infants and Young Children Facts for Feeding.
