6 foods that every lactating mother must consume to stay healthy

New mothers often tend to ignore their nutritional needs once they give birth to a child. Hence, having a healthy diet is the key. 
Meditation for lactating mother
Meditation is important when you have to breastfeed. Image courtesy: Shutterstock
Gurpreet Kaur Published: 16 Jun 2022, 17:23 pm IST
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As expecting mothers, women tend to take care of their bodies completely – from eating healthy foods to taking the prenatal vitamins on time. But soon after they deliver, most of them get so involved in the baby’s routine that they forget that it’s just as important to maintain those good habits as a lactating mother too.

As we all know, breastfeeding has a lot of benefits, both for the mother and the child and helps in building a strong bond between them. It prevents both from catching any infection or illness while building the overall immunity. Hence, the key to achieve the required energy to breastfeed and also increase the milk supply is to have a well-balanced diet. Every lactating mother should also consume nutrient-rich food so that it benefits her and the baby.

So, with a newborn, don’t stress it out and eat to your heart’s delight. According to celebrity nutritionist Lovneet Batra, “lactating mothers must fuel their body with the best nutrient-rich foods so that the baby grows stronger, smarter and healthier.”

Best foods which work as nutrition healers for lactating mothers.

The nutritionist shared useful tips via an Instagram post.

Check out the post here:

1. Papaya

Since papaya contains vitamins which are very useful for breastfeeding mothers, it is certainly a ‘superfood’, which can also help in boosting the quantity and quality of your breast milk. Regular intake of papaya can actually work wonders for the digestive system as well. And guess what? Papaya helps to prevent cellulite development. So ladies, what are you waiting for?

Also, read: This fenugreek porridge recipe is a treat for lactating mothers

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2. Dalia

Made with broken wheat, dalia is loaded with a range of health benefits. It is not only extremely easy to digest, which makes it all the more famous, but it is also full of nutrition. Since it is high in fibre, Dalia is believed to be one of the best foods for energy levels.

3. Banana

Bananas are loaded with healthy carbohydrates and B vitamins apart from being rich in pectin. This super-energizing fruit helps in moderating blood sugar levels and aids in gut health. Since it is a prebiotic, it helps to supply food to good bacteria in the colon. The magnesium present in it can also aid in fighting postpartum depression and help uplift the overall mood of lactating mothers too.

4. Amaranth

Most females battle severe hair loss post-delivery. So if you are a new mother, who has lost a good amount of hair after childbirth, try having amaranth as it is the ultimate all-in-one nutrition formula. In fact, it is rich in iron, manganese, selenium, phosphorus, and copper that helps in regaining strength.

Nutrition for mom
Nuts are an essential part of a new mom’s nutrition. Image courtesy: Shutterstock

5. Soaked nuts

Nuts are another powerhouse of nutrition as they are good sources of essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are also rich in essential fatty acids and protein. So, new mothers must have nuts, soaked overnight in water, as they are lactogenic too apart from having a phenomenal nutritional makeup.

6. Milk

Drinking milk while breastfeeding is a great choice, but just make sure that neither the new mom or the baby is allergic to it. A glass of milk has 8 grams of protein and provides 50 percent of the daily needs of vitamin B12, 25 percent of the daily calcium needs and 15 percent of the daily needs of potassium and vitamin D.

So, new moms, hear it out and have these foods to keep you and your child hale and hearty.

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About the Author

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities. ...Read More

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