Breast milk is the best possible food for the newborn. But its composition in nutrients is closely related to what mom eats.
For breastfeeders, a particular and complicated diet is not needed: a varied and balanced diet that allows an optimal composition of the milk is enough.
The amount of food should not be increased disproportionately: it has been calculated that the caloric needs increase by about 500 kcal per day.
The secret is not, therefore, to exaggerate with portions, but to prefer some foods over others.
In addition to proteins, fats and carbohydrates you need to pay attention to the content in vitamins and minerals.
Here are those that should not be missing on the mother’s table so that her milk is at its best for the growth of the baby.
Folic acid
All women who have had a baby should, in theory, have already increased their intake of folic acid (vitamin B9) from the beginning of pregnancy, if not earlier.
A good habit that should be continued during breastfeeding. Its proper contribution, in fact, is essential to reduce the risk of malformations of the fetal neurological apparatus and continues to be essential to protect the nervous system of the newborn.
Where is he? In bran, raw broadleaf vegetables, legumes, citrus fruits, liver, fish, chicken, turkey and dairy products.
Iron
Equally important for the neurological development of the child, iron is also essential to ensure proper oxygen transport to the tissues.
This mineral may be insufficient, especially immediately after childbirth due to blood loss.
It is contained in quantities especially in red meat, a primary source of readily usable iron. But also in nuts and cereals.
Normal nutrition does not always provide sufficient quantities for the well-being of mother and child.
Vitamin C
To increase the absorption of iron, vitamin C must not be missing, which also exerts an important strengthening action on the immune system of the child.
It is contained in quantity in all red fruits, such as strawberries and currants, in all citrus fruits and in kiwi.
Vitamin D and calcium
Vitamin D is essential for the mineralization of the growing skeleton and the strengthening of teeth. Although it is found in milk, yogurt, cheese it is often lacking in new mothers.
Especially when sun exposure is low or small amounts of dairy products are consumed, it is necessary to supplement this vitamin.
At the same time goes the need for calcium, which increases as a result of losses with milk secretion.
Vitamin D and calcium should be taken together: not only because the former is essential for the intestinal absorption of calcium, but also to ensure its correct metabolism and its insertion into bone tissue.
Cobalamin
Vitamin B12 is necessary for the proper development of the nervous system, but also for the formation of red blood cells and to transform proteins, fats and carbohydrates into energy.
Supplementation is advisable especially in women who follow a vegetarian diet that excludes all foods of animal origin, the main sources of B12.
Vitamin B1 and B2
The normal functions of the nervous system and the maintenance of healthy skin and mucous membranes also require vitamins B1 and B2.
They are found in whole grains, meat, legumes, wheat germ, veal liver, brewer’s yeast, sunflower seeds, peanuts, pork and salmon.
Cobalamin
It stimulates brain function, promotes the formation of red blood cells, regulates water excretion and is an adaptogen.
Vitamin B6 is contained in bananas, carrots, hazelnuts, legumes, tuna, salmon, shrimp, bran and all whole grain products.
Vitamin A
Finally, enriching your diet with vitamin A allows you to provide the newborn with adequate doses, essential for cell growth processes and important for fighting infections and strengthening his immune system.
In addition to cereals, fish and lean meats, liver and lipids mainly of vegetable origin, the foods to be preferred are milk, dairy products, cheeses and fruits and vegetables.
Without forgetting
The importance of some mineral salts should not be underestimated. Let’s see what they are:
Mineral salt | Function |
---|---|
Zinc | Antioxidant that plays a key role in maintaining natural defenses |
Iodine | Essential constituent of thyroid hormones that play an important role action in the regulation of metabolic functions, especially metabolism energetic |
Fluorine | Makes teeth stronger and enamel more resistant, which promotes mineralization |
When and how to integrate
Although at first glance a varied and healthy diet is enough to cope with all the needs of the nursing mother, this is often not the case.
Certain eating habits and the non-availability of foods fresh enough to maintain all their nutritional properties do not allow you to always have all the essential nutrients available in the right quantities.
In these cases, taking supplements specially formulated for pregnant and breastfeeding women helps to reach the recommended daily doses more safely.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.