10 Superfoods for New Mothers

4. Brown Rice

Healthy, whole-grain carbohydrates like brown rice is something that all new mothers should include in their diet. Brown rice will help keep your energy level up and your blood sugar level consistent.

Plus, it has more fiber and other essential nutrients than white rice. It will also help increase breast milk supply and quality.

Before making brown rice, soak the grains for a few hours. This will make it easier to digest and more nutritious.

5. Blueberries

All new mothers should include blueberries in their diet. This antioxidant-rich fruit helps destroy free radicals and keep you and your baby free from many diseases.

Also, blueberries have all the important vitamins and minerals that a nursing mother needs. The healthy dose of carbohydrates in blueberries is also great for boosting energy.

Eat two or more servings of these juicy berries daily to help you cope with the new stress of motherhood.

6. Spinach

All leafy green vegetables are good for nursing mothers, but spinach is one that deserves special mention. It is high in vitamin A, which is good for you and your baby.

Also, the folic acid in spinach helps produce new blood cells, especially important for women who experienced lots of blood loss during delivery. It helps boost milk production as well.

Spinach also has manganese that aids development of bone, cartilage and collagen, which is highly essential for mothers recovering from C-sections. It is also a good non-dairy source of calcium and contains vitamin C and iron.

You can eat fresh spinach in a salad or include it in vegetable soup. Another good option is to drink a glass of spinach juice daily.

7. Milk

Lactating mothers should include milk in their diet to stimulate breast milk production. Milk also contains vitamins D and B as well as protein, all essential nutrients for the overall development of newborn babies.

Plus, the calcium in milk helps replenish the calcium lost through breastfeeding. Due to its high water content, milk also keeps your body hydrated.

Drink two glasses of milk every day. To enhance the taste, you can add dry fruits to it. Also include yogurt, cheese and other dairy products in your diet.

Note: If your baby is diagnosed with milk protein intolerance, do not consume milk or other milk-based products.

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