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Breastfeeding is an important phase in both a mother’s and her baby’s life. During this time, the breastmilk provides the baby with essential nutrients that helps in the baby’s growth and development. Therefore, it is important for mothers to maintain a well-balanced diet that’s rich in key nutrients. These nutrients are important as they make sure to ensure that the mother, as well as the baby, get the required nutrients.
The quality of a mother’s diet directly impacts the nutrient content of her milk, which is why it’s important to focus on specific nutrients that improve maternal health and help in infant development. Here, take a look at some of the key nutrients that every breastfeeding mother should include in her diet.
Protein
Protein is important for the growth and development of both the mother and the baby. It helps in repairing tissues and supporting muscle growth while also producing enzymes and hormones that are necessary for the overall functions of the body. Breastfeeding moms should include protein-rich foods like lean meats, eggs, dairy, legumes and tofu.
Calcium
Breastfeeding can drain calcium from a mother’s bones, thereby, making it important for mothers to consume enough calcium to maintain bone health. This nutrient is important for the baby’s growing bones and teeth. Dairy products like milk, yoghurt and cheese along with plant-based sources like almonds, leafy greens and fortified plant milks can help you meet calcium needs.
Iron
Iron is important for producing haemoglobin which helps in carrying oxygen throughout the body. Breastfeeding moms can be at risk of iron deficiency due to blood loss during childbirth and increased nutrient needs. Foods rich in iron such as lean meats, leafy greens, beans and fortified cereals should be included in the diet to prevent fatigue and maintain energy levels.
Omega-3 Fatty Acids
Omega-3 fatty acids especially DHA (docosahexaenoic acid) are essential for the baby’s brain and eye development. These healthy fats can be found in fatty fish like salmon, chia seeds, flaxseeds and walnuts. Make sure to get an adequate intake of omega-3s as these help in cognitive development and overall health in infants.
Vitamin D
Vitamin D is important for calcium absorption and bone health. A lot of women have low levels of vitamin D which can affect both the mother as well as the baby’s bone development. Sunlight exposure is a primary source however, vitamin D can also be found in fortified foods, eggs and fatty fish. Breastfeeding moms may need supplements to meet their daily requirements.
Folate (Vitamin B9)
Folate is important for cell growth and development, especially for the baby’s neural development. While folate is important during pregnancy, breastfeeding moms might need an adequate amount to support their own health and their baby’s growth. Folate-rich foods include leafy greens, lentils, avocados and fortified cereals.
Adequate Hydration
Breastfeeding increases a mother’s fluid needs as producing milk can deplete the body’s water supply. Staying hydrated is important for maintaining milk production and preventing dehydration. Drinking plenty of water and herbal teas and consuming water-rich foods like fruits and vegetables can help meet these increased fluid demands.