No food in the world can replace mother’s milk for the baby. But there are some superfoods that enhance and improve its qualities. According to the guidelines of WHO, it is compulsory for every nursing mother to feed the baby with her own breast milk at least for a minimum period of six months unless she is not suffering from a dreadful disease which has decreased her milk production.
Breast milk provides new-born with the required quantity of fat, sugar, water and protein. Apart from making the physical and mental development of a kid, it also builds its immunity against asthma, allergy and other respiratory infections. Most important the physical and emotional bond between mother and the kid cement.
In addition, it helps the mother to get rid of post-partum depression, weight loss, excessive blood loss and chances of breast cancer.
But from the time of the new-born baby and with the frequent change in diets of the mother may either enhance or decrease its qualities.
Every mother should try these 10 WHO approved superfoods to turn their breast milk into super milk for babies. Because it is the best, unmatched and the costliest gift of the world which a mother can give to her baby.
1. Oatmeal
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Oatmeal has a property of stimulating oxytocin production in the body of the mother which in turn helps in making labour process easy. After the birth of a baby, oatmeal enhances both the quality and quantity of breast milk.
Oatmeal has also been found useful for reducing iron-deficiency anaemia in ladies. It also helps in getting rid of postpartum depression of ladies after childbirth.
The most important feature of fibre food oatmeal is that it is easy to prepare and digest. The two best nutritious types of oats are Quick oats and steel-cut oats. Health experts suggest to avoid eating pre-packaged instant oatmeal because it contains extra salt and sugar.
Directions: You can enjoy it directly. To enhance the taste and nutritional value, you can add a spoonful of raw honey, cardamom, chopped nuts, berries or saffron to cooked oatmeals.
Also Read: All You Need to Know about Breastfeeding During COVID-19 Crisis
2. Almonds
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Almond contains fibre, protein, minerals, monounsaturated fats, calcium and antioxidants that improve the overall health of the mother and the baby. Health experts recommend ladies to eat five to six soaked almonds daily but advise them not to take almonds in roasted or in salted form.
Precaution: Nuts can cause allergy, in that case, a physician needs to be consulted.
3. Extra-virgin coconut oil
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At least one to three tablespoons of Extra- Virgin coconut oil a day can provide nursing mother essential fatty acids such as omega-3 fatty acids that will not only boost her breast milk production but will increase its quality and quantity as well. It will also boost the immune system of the kid and the mother.
4. Oranges
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Oranges are an asset of vitamin C which is vital for breast milk production, a 2002 study published by Food and Nutrition Bulletin notes claims. In addition to Vitamin C, oranges are also a good source of vitamins A and B, calcium, magnesium, potassium and phosphorus.
Weight gain after pregnancy is a common problem for nursing mothers. Oranges will help in stopping that by boosting the immune system of the mother. Two glasses are said to be sufficient for a day.
Also Read: 7 Effective Remedies to Treat Sore Nipples While Breastfeeding
5. Fenugreek
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It is used in a number of home remedies in India and one among them is for enhancing the quality of breast milk. It contains Galactagogue which has a tendency to stimulate milk production in the mother.
Apart from choline which helps in the nourishment of newborn, Fenugreek contains iron, fibre, calcium, and various vitamins and minerals.
You can either drink it as tea, soup or as salad. Keeping fenugreek seeds soaked for overnight and boil in the morning.
Precaution: Diabetic and allergic people are advised to avoid taking Fenugreek.
6. Eggs
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Eggs should necessarily form the part of the diet of the nursing mother because it contains protein, lutein, vitamins B12 and D, riboflavin, folate and choline which brings the physical and mental development of kids.
A 2009 study found that in India most women and kids had very less quantity of choline quantity in the body which had led to their undernourishment. Egg yolk contains vitamin D and proteins which are very vital for the overall nourishment of the babies.
7. Fish
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Fishes contain antidepressant omega 3 fatty acids which apart from fighting with depression also increase and improves the quality of breast milk during lactation.
A pregnant lady should at least consume 2 salmon per week, either baked or grilled. It is an asset of protein, Vitamin D and DHA omega 3 fatty acids which are important for the mental growth of the baby.
Also Read: 6 Foods To Avoid While Breastfeeding
8. Carrots
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Carrots are a rich source of Vitamin A which aids in the development of the foetus in mother’s womb and growth of the kid after birth. Puréed papaya and grated carrots have been found vital for increasing and improving the quality of the breast milk.
Carrots can be consumed directly in the form of Salad, soup or juice. The paste made of raw carrots when applied on breasts can help in getting rid of uncomfortable breast engorgement.
9. Spinach
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Spinach in cooking form contains calcium, Vitamin A and antioxidants which boost the immune system of both mother and baby. In addition, it also contains folate which prevents birth defects in kids.
Women who have undergone C-sections and have lost a lot of blood should compulsorily eat spinach.
10. Brown Rice
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Brown rice is fruitful than white rice because of its fibre content. It maintains blood sugar level of ladies during pregnancy and nursing days. It helps in reducing weight by giving a feel of fullness after eating a small quantity.
Apart from increasing and improving breast milk it also contributes to the overall mental development of newborn.
Directions: One cup of soaked brown rice is sufficient for both lunch and dinner.
