Once a woman becomes a mother, her body needs nutrients rich diet to recover from the labour, stress and to deal with new motherhood. These nutrients are also essential as she would be lactating the baby hence she will be the source of nutrition to her new born baby. It is thus important that the new mothers take care of their diet and eat foods that are beneficial for her. There are certain foods that are must have for all new mothers to regain their health, these foods are termed as Superfoods. Scroll over to as we explore the Superfoods every new mom should eat as a part of her daily diet :
Eggs are rich source of proteins and they help to regain health and provide strength to the new mothers. The presence of Vitamin D in egg yolks helps in strengthening your bones and develops your baby’s bones. It is suggested that new mom’s should consume 1 to 2 eggs a day in form of boiled, scrambled or omelette.
Oatmeal is a whole grain food that gets absorbed and digested by the body. Oatmeal is considered to be a good solution post natal constipation. Oatmeal is packed with iron and helps to fight anaemia. To make oatmeal healthier you can add fresh fruits like strawberries, bananas and apples. For variation you can also add honey.
Salmons are rich in their DHA (docosahexaenoic acid) that help in developing nervous system of the new born baby. Salmons are also rich source of proteins and vitamin B12 which prevents postpartum depression. Eat salmons twice a week in its fresh form, avoid frozen salmons.
Brown rice is a healthy whole grain that helps to keep energy levels up and boosts up sugar level in the mothers body. The fibre content of brown rice proves to be beneficial in formation of milk for lactation. To make brown rice easier to digest, ensure to soak it up for few hours before cooking.
Blue berries are an essential fruit to all new mothers must consume post delivery. Blue berries are packed with antioxidants that eliminate free radicals from your system and keep the mother and baby away from health issues. Blue berries are also packed with vitamins and minerals that are necessary for nursing mothers. Eat 1 to 2 servings a day to beat the stress of new motherhood.
Post pregnancy there is severe blood loss from mother’s body. Spinach is a rich source of folic acid that helps body to get new blood cells. Spinach is also packed with manganese that boosts development of bones and collagen, which is essential in case of C-section delivery. Spinach is also a good source of iron, vitamin C and calcium, which makes it an ideal food for new mothers. Have sufficient quantities of spinach in form of salads and soups everyday to reap its benefits.
Milk is an important ingredient that every nursing mother should consume for her own and for her baby’s health. Milk stimulates formation of milk in mothers and is a rich source of proteins, vitamin B and D. milk helps to keep your body hydrated and replenish calcium that is lost due to lactation. Drink 2 glasses of milk every day, to enhance the flavours add dry fruits. Add other dairy products like cheese and yoghurt.
Almonds are packed with Vitamin E and essential fats that boost up your and your baby’s health. The Omega-3 content of almonds helps in milk formation for the nursing mother. Almonds are packed with proteins and calcium that help in your strengthening your teeth and bones. Soak few almonds overnight and have them in morning, you can also roast them and have them as snack.
Fenugreek seeds are rich in their fibre, calcium, iron, vitamins and minerals, which is why they are essential for a new mothers health Fenugreek seeds help new mothers to deal with digestive issues and gastric issues that usually occur post delivery. Fenugreek seeds are also rich in phytoestrogens that help in milk formation in mothers. Soak 1 teaspoon of fenugreek seeds overnight and next morning boil this water together with seeds. Sieve the water and drink every morning.
Fennel is another essential superfood that boosts milk formation in nursing mothers. It aids in digestion and acts as an instant mouth freshener. To include fennel in your diet, it is best to make fennel water. To make this water, boil 2 teaspoons of fennel seeds in 4 cups of water and simmer for few minutes. Add some honey or sugar for taste and drink this water all thorough the day.
Additionally new mothers should focus on keeping themselves hydrated. Consume enough quantities of water, have soups and juices all through the day to keep your body moist. Keep away from carbonated drinks, alcohol and artificial fruits juices.