Vegetables are a major source of iron, fiber, folate, beta-carotene, vitamin C, lycopene, flavonoids and beta-glucans. Eating iron-rich foods helps maintain your energy levels and can prevent anemia. Folic acid or folate is very important in the formation of red blood cells. These are vegetables that have extra benefits when you are breastfeeding such as spinach, lettuce, tomatoes, cucumber, mushrooms, corn, potatoes, pumpkin. It is recommended that you consume 3-5 servings of vegetables every day.
Basically fruit is the best benefit for your body, it is important for those of you who are breastfeeding to get fruits that contain vitamins A, B, K and C. Vitamin C is needed to build a healthy immune system for you and your baby. . It also helps the body absorb iron. Fruits such as blackberries, blueberries and strawberries contain high amounts of antioxidants and fiber. You can consume fruits in a natural way without being processed or juiced. When breastfeeding, you can increase the nutritional intake of fruits with servings of 3-5 per day.
3. whole grains
Whole grains are a great source of vitamin B and vitamin E, selenium, potassium, folate, protein and iron. Good seeds for nursing mothers are seeds that contain nutrients and natural fibers that are not damaged during the processing process. You can increase your consumption of oatmeal, whole wheat bread and brown rice. It is recommended that you consume 6-11 servings of grains per day, this you can do by being a healthy and beneficial snack.
Nuts are high in protein and are a good source of healthy fats for your diet while breastfeeding. Protein is very important for repairing cells in the body. The best types of nuts contain vitamins B, E, C, folate, potassium, calcium, magnesium and phosphorus. Adequate levels of calcium are necessary for building healthy bones and teeth. Nuts can be your snack choice while breastfeeding, namely walnuts, hazelnuts or hazelnuts.
For those of you who are breastfeeding, make it a habit to add fish to your menu. Fish is high in omega-3s which are essential for the growth and development of your baby. Even though, according to the research, not all types of fish are safe for those of you who are breastfeeding because it is feared that they contain high mercury so that the health of your baby is disturbed. Types of fish that are not recommended for consumption while you are breastfeeding are shark, swordfish, mackerel, or tile fish. For those of you who are breastfeeding, it is advisable to consume 12 ounces a week, while low-mercury fish that are safe for pregnant women to consume are tuna, salmon and catfish.
Vitamin D from milk is able to make your baby grow healthily with perfect growth and bone formation. Milk can also help you produce breast milk, because it can stimulate the production of milk that you need. The added nutritional content of milk can help you provide the best quality of breast milk.