Nutrition For Nursing Mothers

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

In addition to special foods that increase breast milk production, breastfeeding mothers do not need to follow a strict diet when breastfeeding. Their bodies produce high-quality milk, regardless of the mother's diet.

However, during the breastfeeding period, make sure that you take in enough calories (2500 - 2900 per day), which provide the energy needs of the mother's body, as well as foods rich in nutrients that promote good health.

Foods rich in docose hexaenoic acid (DHA)

Many of the nutrients that are important during pregnancy are important and should be present in the breastfeeding mother's diet. Docosahexaenoic acid, a representative of omega-3 fatty acids, is vital in the development of the newborn's eyes, brain and nervous system.

The baby's body cannot produce DHC alone, so it obtains it from the mother's body through the placenta and after birth through breast milk. Breastfeeding women should take DHC as a dietary supplement or through food. Foods rich in omega-3 fatty acids are fatty fish such as salmon and herring, as well as eggs, bread and cereals.

Foods rich in calcium and vitamin D

Breastfeeding mothers need 1200 to 1600 mg of calcium per day, which usually requires the intake of additional supplements, due to the impossibility of taking this whole amount with food. Foods rich in calcium are dairy products, broccoli, dark leafy vegetables, hazelnuts and almonds. Another important ingredient that the mother should take in larger quantities is vitamin D.

In modern times, and especially the urban lifestyle, people are less and less exposed to the sun's rays, necessary for the synthesis of this vitamin. It is necessary for more efficient absorption of calcium and its deficiency is accompanied by disturbances in calcium metabolism. Natural sources of vitamin D are egg yolk, butter, some mushrooms, dairy products, soy milk, kidneys, liver.

Foods rich in folic acid

Vitamin B9, also known as folic acid, is essential during pregnancy for the development of the baby's nervous system. After birth, folic acid continues to be very important, so the newborn must get it through breast milk. The breastfeeding mother should continue to take vitamins, as well as foods such as asparagus, broccoli, cauliflower, green leafy vegetables, whole grain bread and more.

Foods containing vitamin A and zinc

The needs of a breastfeeding mother for vitamin A increase from 1000 to 1300 mg per day. Good sources of this vitamin are carrots, fish, butter, leafy vegetables such as spinach. In addition to vitamin A, leafy vegetables are rich in iron, vitamin C and calcium. Pregnant and lactating mothers have a daily need of about 15 to 20 mg of zinc. It is found in eggs, oats and flour.