Nutrition during Lactation
Hello people! This week lets discuss on one of the significant aspects of child development. Did you know that nobody else can give a baby what a mother can. Breastmilk is the baby’s only source of nutrition and liquid. Each feeding of breastmilk is tailored to baby’s needs and developmental stage. Additionally, breastfed babies are less likely to get sick than formula-fed ones. The benefits does not end there. Breastfeeding is not just beneficial for the baby, it does a lot for the mother too. It lowers the risk of osteoporosis, breast cancer and ovarian cancers. Oxytocin production, aids in uterine contraction to its pre-pregnancy size utilizing the mother’s fat reserves and burning calories to produce breast milk reducing the risk of postpartum depression since breastfeeding causes pregnancy hormones to decline gradually rather than suddenly.
Everything a baby requires in their first six months of life is in breast milk. In order to meet the baby’s growing demands, breast milk also adjusts its fat and calorie composition both during feeding and over time. Research has shown that while the body strictly controls the composition of breast milk, what the mother consume does have some impact on the substances in breast milk. Hence, the mother should be aware of what to eat and what food items to avoid.
Foods to include-
There will be an increased requirement for calories and nutrients at the time of breastfeeding, which is the reason why the hunger levels are always high for the new mommies. The process of producing breast milk is taxing on the body and requires more calories overall as well as a larger intake of some specific nutrients. Protein, vitamin D, vitamin A, vitamin E, vitamin C, vitamin B12, selenium, and zinc are the most important nutrients to be taken care. The food items which are known to improve the milk production are collectively called as lactogenic foods. Here are the list of lactogenic foods that one should include while breastfeeding.
- Fennel and Fenugreek Seeds- If woman’s feel their milk supply is reducing, it can be due to stress, fatigue and various other factors. Consuming fennel and fenugreek can be an effective and simple way in increasing the production of milk during breastfeeding.
- Oats- Oats and its products benefit nursing mothers and are an excellent supplement to a nutritious breastfeeding diet. It is found that oats have beta gluten, it is a type of fiber which helps in increasing the prolactin, which has a positive effect on milk production.
- Barley- One of the best food sources of beta-glucan is barley, which is believed to improve lactation hormone levels. Just consuming the barley directly provides the lactogenic benefits in a safer and more effective manner.
- Garlic- An intriguing finding indicates that eating garlic before breastfeeding enhances the lactation and has been recognized as beneficial to health in the history of diet.
- Brewer’s Yeast- Brewer’s yeast is frequently used as a dietary supplement because it contains high levels of protein, vitamins, iron, chromium and selenium. Additionally, it has probiotic qualities, which also aids in promoting milk production.
Foods to avoid-
Just like there are some foods that aids in improved milk production, while breastfeeding, its best to avoid or limit certain foods and drinks.
- Fishes high in mercury- high levels of mercury can be neurotoxic and it can affect the baby’s cognitive functions, speech and language development, visual awareness. Hence, fishes which are high in mercury like shark, swordfish, king mackerel are better to be avoided.
- Herbal supplements- some of the herbal supplements and few flavored teas might be contaminated with dangerous heavy metals. So mothers have to be cautious about selecting their supplements.
- Alcohol- It is advised that breastfeeding mothers should limit their alcohol consumption to one drink or less per day and wait at least two hours before breastfeeding. Frequent and excessive alcohol use can seriously harm your baby and impair milk production.
- Caffeine- high doses of caffeine in the body can possibly cause irritability and at times it can even disrupts the sleep patterns of the infant. Coffee, tea and chocolates are relatively high in caffeine content, which has to limited during breast feeding.
- Highly processed foods- consuming a balanced diet is very essential during that time, hence foods like pizza, burgers, cakes, pasteurized juices, are low in fiber, vitamins and minerals, which need to kept away.
Breastfeeding has several advantages for mother and child and more than that it creates a wonderful bond between yourself and the baby. Hence it is very much important to look into the mother’s diet. For enhancing the lactation the mother should include foods like fennel and fenugreek seeds, barley, oats, garlic and yeast. Even certain foods are to be avoided. It is always essential to consult an expert to choose the best food that suits each individual. Help the new mothers to have a healthy diet and enjoy the most beautiful and memorable period in both the mother’s and the baby’s life. 😇
References:
https://www.healthline.com/nutrition/breastfeeding-diet-101
https://www.healthline.com/nutrition/breastfeeding-foods-to-avoid
https://www.nourisher.co/blogs/the-milkful-blog/8-great-lactogenic-foods-for-increasing-milk-supply
