Best superfoods that lactating mothers should consume

By Ms Rinki Kumari, Chief Dietician, Fortis Hospital, Cunningham Road

Healthy eating is necessary for healthy living. Following a proper diet is important for everyone but when it comes to the lactating mothers, it becomes even more important to follow a nutritious diet so that an efficient amount of nutrition is obtained by both the mother and the baby. We know that breastfeeding is a vital compulsion which has numerous health benefits for both mother and baby. But many women lack proper amount of milk to feed their babies, this can be because of the inadequate amount of nutrition in them.

Here are the top 12 superfoods that helps the mother to boost the amount of breast milk for the babies.

1.      Whole Grains: Whole grain like rice, ragi, wheat and oatmeal will keep them full for longer time because it has complex carbohydrates. It is an important source of vitamin B, minerals and fiber. They are all rich in fiber and helps in milk production.

2.      Garlic : Garlic is one of the best foods that contributes towards increasing milk production in mothers. Additionally, it can add a new layer of flavour in your daily food intake and we all know other health benefits of consuming garlic. It also helps with babies suffering from colic. For people who don’t like the aftertaste of garlic, you can buy garlic pills that are said to have no aftertaste and at the same time they provide all the benefits of garlic

3.      Green Papaya : Unripe papaya is very popular as a great galactagogue across Asia. Having green papaya can help in increasing the production of oxytocin which helps in increasing the production of milk. You can boil it and consume or better still,

4. Nuts and Seeds: Known as the powerhouse of nutrition, nuts are high in minerals such as iron, calcium, as well as vitamin K and vitamin B. They are also regarded as lactogenic foods especially almonds, which are one of the most widely used lactogenic foods in the world. The mother should feel full between meals to avoid overeating

5. Eggs: They are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate and are a quick meal or snack for optimal nutrition.

6. Pulses or Lentils :Pulses, especially red lentils or masoor dal are not only believed to improve milk supply but are also a source of protein, and are high in iron and fibre.
7. Green leafy vegetables: Leafy vegetables are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. Omelets, smoothies, salads, stir-fry, casseroles include these items in your breakfast. They have a great nutritional
8. Chia Seeds: Chia seeds may seem like a new thing, but they are consumed widely for centuries. Chia seeds are not only a rich source of fiber, protein, calci­um, and magnesium but are high in omega-3 fatty acids and has a neutral and pleasant flavor. These seeds can make the mother feel more satisfied and fuller for longer after a meal.
9. Flaxseed: They are an excellent source of protein, fiber, and omega-3 fatty acids. Flax oil has a sweet and light taste that pairs well with veggies and blends into smoothies. Some of the benefits of flaxseed are, it aids in weight loss, reduces risk of certain types of can­cers, cardiovascular disease, and inflammation.
10. Sweet Potato: Vitamin A is very important for breastfeeding moms it is very important for vision, bone growth, immune function and cell specialization. Sweet potatoes are also rich in potassium.
11. Turmeric: Yes, you heard it right. Turmeric is used all over the world by breastfeeding mothers as a galactagogue. However, the anti-inflammatory properties of turmeric prevents and treats mastitis and the symptoms associat­ed with breast engorgement. Turmeric is believed to boost the immune system of mom and baby, to eliminate coughs and colds.

In addition to all these super food, water is an essential element which need to be added to your diet. Avoid caffeine, sweetened beverages while you are lactating. Drink a glass of water before and after breastfeeding. Drinking good amount of water will improve the milk production.  Breast milk is the most nutritious food for the baby and is one of the most important things that the baby needs in the first six months. Therefore, it’s more than important for lactating mothers to consume a variety of healthy and nutritious food.

Corporate Comm India (CCI Newswire)