9 superfoods ideal for nursing mothers

9 superfoods ideal for nursing mothers

Breastfeeding is a universal way to nourish a newborn. Many mothers exclusively breastfeed their baby for six months, which is the minimum duration doctors recommend around the world. During this phase, nursing mothers need to have healthy, nutritious foods as this is how infants get the nutrients they need. Additionally, certain foods can help increase the milk supply. So here are a few superfoods that are ideal for nursing mothers: 

Avocados
This superfood is loaded with nutrients like heart-healthy fats that can help new mothers feel full for long periods. Breastfeeding mothers usually feel frequent hunger pangs due to having to nurse often. Further, women need more calories during their nursing period. This is why avocados are a great and versatile option for filling recipes. The fruit contains essential vitamins and is a versatile option to add to meals. 

Nuts
Nuts like almonds, Brazil nuts, pistachios, and macadamia nuts are great snacking options for new mothers. These nuts are usually high in essential minerals such as iron, calcium, zinc, and vitamins K and B. They are known to be lactogenic and also excellent sources of healthy fats and protein, essential for babies and mothers alike.  One can have these nuts by the bedside to make them easily accessible.

Coconut
Coconut consumed in any form is great for nursing mothers as it is high in fat-soluble nutrients like vitamins A, D, E, and K. Additionally, coconut contains high amounts of fiber that help regulate bowel movement. Also, it is especially recommended for breastfeeding mothers as it helps improve the milk supply. Further, coconut water is full of electrolytes that can serve as a great source of hydration for breastfeeding mothers.

Beans and legumes
These are a great source of protein and vitamins essential for one’s overall health. Additionally, some legumes, such as chickpeas, have been categorized as galactagogues (or lactation boosters)—foods that increase breast milk supply. Further, one can add soybeans, kidney beans, black beans, Anasazi beans, fava beans, and garbanzo beans to meals.

Apricots and dates
Nursing mothers who struggle with lactation should consider adding apricots and dates to their nutritional regime. These two foods are excellent sources of prolactin—a hormone that signals the body to produce milk. Apricots are also high in essential nutrients like fiber, vitamins A and C, and potassium. Dates are rich in iron and fiber, making them a healthy natural sweetener that can be used for many recipes. One can make smoothies using the two ingredients to keep feeling full for hours.

Yogurt
Calcium is essential for both—mother and child, and yogurt is a potent source of calcium and protein. One can add fruits, dried fruits, or granola to plain yogurt and make a crunchy breakfast bowl. However, steer clear of flavored yogurt that contains artificial sweeteners and preservatives.

Green leafy vegetables
Vegetables like kale, collards, cabbage, and fenugreek leaves are great options to maintain one’s health and overall well-being. They contain iron and phytoestrogens—plant-based compounds that can positively affect milk production in nursing mothers. One can develop a meal plan with recipes that include more green leafy vegetables.

Red and orange root vegetables
Items like sweet potatoes, carrots, and yams are some examples that fit in this category. Just like green vegetables, these categories of foods possess lactogenic properties that are highly beneficial for nursing mothers. These are highly nutritious vegetables that can significantly help enhance the quality and quantity of breast milk.

Seeds
Chia, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds are concentrated sources of all nutrients. They are excellent sources of protein, iron, zinc, calcium, and healthy fats, including omega-3 fatty acids, crucial for new mothers and infants. Consider adding a variety of seeds to the daily food regime to benefit from the high levels of vitamins and proteins found in these seeds.

Apart from making better nutritional choices, new mothers need rest and breaks from breastfeeding. This is why many women use breast pumps to make their lives easier. Storing milk beforehand using a breast pump is a great option for mothers when they need to work or get ready for the day or have their partner or other family members babysit. This can help other people feed the baby, or mothers themselves can use stored milk when they cannot breastfeed. In addition to creating a sufficient supply of milk in advance for the baby, women may rely on breast pumps to relieve pain from engorgement and deal with latching issues and low milk supply. The stimulation from the breast pump helps enhance the supply of milk. However, these tools can be expensive and so one should thoroughly check insurance plans to see if it covers breast pumps. If not, the insurance may cover part of the cost. For instance, Cigna is an insurance company that offers many maternity benefits through its policies. So, the plans can cover different types of breast pumps, including electric models and hospital-grade pumps in certain cases. So one may be able to get an Elvie pump for free as part of their Cigna policy. Plans can also offer coverage for models like Willow Generation 3, Spectra, and Medela.

Read Also

Know more about exciting & latest articles right here

Foods to Avoid to Manage Eosinophilic Esophagitis

Foods to Avoid to Manage Eosinophilic Esophagitis

Eosinophilic Esophagitis, or EoE, is a chronic digestive disease of the esophagus caused by an allergic condition. It is characterized by chest pain, heartburn, and solid food dysphagia. If this disorder is left untreated, it can cause esophageal remodeling and stricture formation. This disorder is also marked by eosinophilic inflammation and impacts the quality of life of the affected person. You can check out various reliable health websites to get information on eosinophilic esophagitis. A patient with EoE must be very careful with his health and meal plans, as research suggests that EoE is linked to food allergies. Therefore, the six most common food items that are responsible for such allergies include: Dairy Cow milk is said to be one of the most common reasons for EoE. Milk protein can trigger too many eosinophils. You should avoid food items made up of milk, buttermilk, lactose, and other related dairy products. You can replace dairy products with coconut hemp, dairy-free yogurts, cashew ice cream, etc. Soy Soy-based food items include tofu, soy butter, soymilk, and miso. Soy cheese, soy nuts, soy milk, etc., should be avoided and can be substituted with refined soybean oil or coconut aminos. Wheat You might think wheat is only found in bread, cereal, or baked goods.
Read More
5 Common Digestive Issues and Their Symptoms

5 Common Digestive Issues and Their Symptoms

One of the most vital systems in our body is the digestive system. It is responsible for the digestion of food and the distribution of nutrients throughout the body to meet the bodily requirements for energy, development, and cell repair. Issues in the digestive can interfere with the body’s ability to get energy from food. While some gastrointestinal issues can go away with healthy eating habits, other concerns may require treatment.  Irritable bowel syndrome (IBS) IBS is a functional bowel disorder. This means the cluster of varied symptoms categorized as IBS is brought on by changes in the normal functioning of the digestive system. The primary sign is abdominal pain, which can develop before or after a bowel movement, and is a reliable indicator of IBS. Additionally, one may experience both constipation and diarrhea. The form of IBS can be determined depending on whether a person has diarrhea or constipation more frequently or both equally. Other IBS signs and symptoms are incomplete bowel motions, white mucus in the stool, and bloating. Nutrition is important for managing the symptoms of IBS, which includes eating low-fat, high-fiber meals and avoiding common trigger foods when the cause of the condition is unknown. Food poisoning or gastrointestinal infection are common causes.
Read More
8 Common Cleaning Mistakes to Avoid

8 Common Cleaning Mistakes to Avoid

Most of us make it a goal to keep our house clean and tidy. Cleaning the house may look like a straightforward task, but there are certain aspects that are generally overlooked. Cleaning is a time consuming and tedious activity. And most of us make common cleaning mistakes that do not provide us with the results we expect. So here is a list of cleaning mistakes to avoid for better results and a sparkling clean home. Mixing cleaning chemicals You may think mixing two or more cleaning products will increase the cleaning power. However, this can be very dangerous as it might release toxic fumes. For example, household cleaners like Clorox Pinesol should never be mixed with bleach as they can react together to produce hazardous chlorine gas or even chloroform. Similarly, Pinesol disinfectant should not be mixed with room spray sanitizer as the chemicals could react together to unleash a toxic cloud of gases that can trigger respiratory problems and even cause skin burns. Instead of mixing chemicals, use a single cleaning agent or solution and stick to a reliable brand. Alternatively, you can also enlist the help of a cleaning company, like Servpro Services, which offers a range of affordable home cleaning services. Using feather dusters A feather duster may seem very useful, but all it does is spread the dust from one surface to another.
Read More
11 Potential Warning Signs of Excess Sugar Intake

11 Potential Warning Signs of Excess Sugar Intake

Processed foods like cakes, cookies, candies, and breakfast cereals contain added sugar, and most people find them delicious and irresistible. However, they have little nutritional value. Eating too many sweets can increase the risk of several health issues. For instance, it can lead to blood sugar spikes and heart disease. When a person eats too much sugar regularly, the body begins to give signs that it is time to cut back on sweet foods. High blood pressure Besides monitoring salt intake, people suffering from high blood pressure should watch their sugar intake because eating too much sugar is also linked to high blood pressure. According to a study, foods high in sugar can reduce nitric oxide in the blood vessels, which can, in turn, impact blood flow and lead to high blood pressure. Mood swings or irritability Feeling moody, irritable, or depressed on and off is a common sign of high sugar intake. Mood swings occur as foods high in sugar affect the neurotransmitters in the brain that regulate mood. Sugary foods also negatively impact gut function, another factor linked to a person’s mood. Low energy or tiredness Binging on sugary snacks wreaks havoc on one’s blood sugar levels. It first causes blood glucose to rise, providing a boost of energy.
Read More