Category: Food

Who wouldn’t want to have long, luscious locks?

The shampoos, conditioners, and treatments available on the market may claim to solve every hair problem imaginable – but at the end of the day, it is ultimately your diet which affects your hair quality the most. 

After all, your hair grows from its roots, and once it grows past your follicles, it is technically dead. Meaning, it cannot receive nourishment from the inside, and the only way to improve it at this point is through chemical treatments, or to use hair products that do not damage your hair cuticles. 

Multiple studies have shown that nutrition impacts both hair structure and growth. Nutritional deficiencies are known to cause hair loss, changes in hair color, sparse hair growth, or in extreme cases, alopecia.^[1] 

Improving your hair quality through your diet is a long term commitment. But we guarantee you that it is worth it: with the help of these proteins, fats, vitamins, and minerals, you’ll have stronger and voluminous hair that will last for years. 

In addition, having the right diet is definitely cheaper than seeking expensive salon treatments or products. And not only will these nutrients benefit your hair growth, as it will also positively impact other areas of your health. 

Here are the top 10 foods you should eat to maintain healthy and strong hair. 

1. Eggs

Eggs hair masks are one of the most popular home treatments for strengthening and improving the quality of hair. Although no scientific evidence can prove that directly applying eggs can actually improve hair quality, some studies suggest that eating eggs instead may improve hair growth. 

Eggs are rich in biotin, a vitamin that is needed to produce keratin, a type of protein that makes up your hair, skin, and nails. In one review, biotin supplementation was found to result in clinical improvement among patients with poor nail and hair growth.^[2]

Aside from biotin, eggs are simply a great protein source in general. A lack of protein is known to cause hair loss, since hair follicles are primarily composed of protein. 

2. Fatty Fish

Fatty fish, such as salmon, tuna, mackerel, and herring, are rich in nutrients that promote healthy hair growth. 

This category of fish contain high concentrations of omega-3 fatty acids, which are also commercially sold as fish oil. Although omega-3 is known for its benefits to heart health, this fatty acid is also known to boost hair growth by fostering the growth of proteins in the body.^[3] 

3. Nuts

Nuts aren’t just tasty and inexpensive snack food – they’re also one of the most nutrient-dense foods out there. 

In general, nuts contain plenty of omega-3 fatty acids, B vitamins, and zinc, which are all essential to maintaining healthy hair. A lack of these nutrients have been linked to hair loss.^[4] 

For instance, almonds

Brazil nuts, a type of nut that you may commonly find in trail mix, contain selenium, a mineral that Is known to be involved in the synthesis of hair. However, Brazil nuts are so rich in selenium (a single nut can provide up to 25% of an average person’s daily recommended selenium intake), that eating too much can do harm to your body. Too much selenium is known to cause brittle hair and hair loss. Thus, it is best to limit your brazil nut consumption for up to 4 nuts a day.^[5] 

Aside from hair health, the regular consumption of nuts was is known to reduce inflammation and lower the risk of heart disease.^[6] 

4. Sweet Potatoes

Sweet potatoes are the richer, flavorful, and slightly more nutritious cousin of the humble potato. 

Sweet potatoes are a great source of beta-carotene, which is a strong carotenoid antioxidant that also gives sweet potatoes their signature vibrant colors. When beta carotene enters our body, it is converted into vitamin A – a nutrient that is known to promote hair health. 

Vitamin A stimulates the production of sebum, a natural lubricant, on our skin and scalp. The boost in sebum production helps keep our scalp and hair strands moisturized, preventing dryness and brittle hair.^[7] 

In addition, sweet potatoes are high in fiber, vitamin C, manganese, and vitamin B6. Its high fiber content will also aid your digestive system and feed the good bacteria in your gut, which will help improve your absorption of nutrients.^[8] 

5. Avocados

Avocados have risen in popularity in recent years, as people have started taking notice of what this superfood can offer. Avocados are one of the few plant sources of healthy fats, such as monounsaturated fats and ALA omega 3 fatty acids.^[9] Just like in fatty fish, these healthy fats will help improve your hair quality by stimulating the synthesis of proteins, which are the building blocks of hair strands. 

Avocados are also a great source of Vitamin E, an antioxidant that can help reduce free radical damage to your body’s cells, including those located on your scalp. Vitamin E was also found to provide plenty of benefits to overall hair health, such as preventing hair loss, improving scalp circulation, regulating oil production, and strengthening the protective outer layer of hair strands.^[10]

6. Seeds

They may be small, but seeds are a nutritional powerhouse that you shouldn’t underestimate. Similar to nuts, seeds pack a ton of nutrients per calorie, including vitamin E, zinc, and selenium. 

Certain types of seeds also contain omega 3 fatty acids – however, these are not as efficient as what you’d find in fatty fish. Nonetheless, these remain healthy additions to our diets. 

Seeds also provide a good amount of protein for omnivores, vegans, and vegetarians alike. 

Lastly, the best part about seeds is that you can sneak them in your diet through various ways. Larger seeds, such as sunflower seeds or squash seeds, are commonly eaten as snacks. Smaller seeds, such as chia seeds and flaxseed, can be incorporated in smoothies, salads, fresh fruit juices, yogurt bowls, and other recipes that do not necessarily involve cooking. 

7. Beans

Despite being one of the cheapest foods available, beans are actually considered a “superfood”, although it is often overlooked. Beans can provide nearly every nutrient that a person needs to survive: proteins, carbohydrates, fiber, and a wide variety of vitamins and nutrients can all be found within the humble bean. 

One of the many nutrients that can be found in beans is zinc, a mineral that plays an important role in hair tissue growth and repair. Zinc is also known to help keep the oil glands in hair follicles function properly.^[11] 

8. Bell Peppers

Bell peppers are actually a great source of vitamin C. It can contain up to 5 times as much vitamin C as orange, the poster child of vitamin C intake. 

Aside from boosting immunity, vitamin C was also found to benefit hair growth by promoting collagen production. Collagen is another structural protein that is mostly concentrated in our skin, bones, and ligaments, although a small amount is present in the outer layers of the hair shaft. 

Vitamin C also has strong antioxidant properties that can help protect your hair from damage that can be caused by oxidative stress.  

9. Oysters

Famed for their supposed aphrodisiac qualities, oysters are also believed to benefit the hair as it contains high concentrations of zinc. 

Zinc supports hair growth as it is essential to the cellular processes that undergo throughout the hair growth cycle.^[12] 

Take note, however, that too much zinc can be harmful for your hair as well, as it can lead to hair loss. Thus, it is only advisable to acquire zinc from food sources rather than supplements (unless prescribed by your doctor) to avoid consuming excess zinc. 

10. Meat

Meats are one of the prime sources of protein in nature, along with other nutrients that support hair growth. The high protein content of meat will greatly benefit the growth of new hair strands, as well as repairing and strengthening hair follicles. 

Red meat also contains iron, a mineral that increases the production of hemoglobin, which can aid the distribution of oxygen to your hair follicles. 

Additional Tips For Healthier Hair

Apart from following the right diet, your lifestyle also plays a huge part in your hair health. After all, your hair is exposed 24/7 to toxins and other environmental aspects that may harm its health. Here are some tips you can follow to minimize hair damage as much as possible.^[13] 

1. Use Sulfate-Free Shampoo. Shampooing your hair everyday (or every other day) is a healthy habit that cleanses your scalp and hair of the oils and dirt that have accumulated throughout the day. Unfortunately, many of the commercially available shampoos contain sulfate, a chemical that can damage your hair follicles over time. Next time you’re shopping for shampoo, always choose the sulfate-free variant that can gently cleanse your scalp.
2. Condition Regularly. Some people may not feel the need to condition their hair. However, treating your hair with a leave-on conditioner at least once a week can help keep your hair smooth and shiny, qualities that are highly desired when it comes to hair.
3. Use The Right Brush. Although all brushes and combs serve the same purpose (de-tangling your hair), certain types suit specific hair types better. For instance, people with finer hair may seek to reduce frizz while adding volume, which can be achieved by boar bristles. On the other hand, people with curly hair are advised to use synthetic fiber brushes, as they’re made of more flexible material. 
4. Protect Your Hair From The Sun. Too much sun can dry out your hair, which can lead to brittleness and breakage. Wearing a hat or using an umbrella will protect your hair from the harmful UV rays, especially if you will be spending a long time outdoors.
5. Get Regular Haircuts. Getting your hair regularly trimmed will help minimize split ends and breakage. Ideally, you should have a haircut every 6 to 8 weeks.  

Conclusion

Your hair is one of your most noticeable features. Thus, taking good care of your hair is crucial for maintaining healthy locks that you’ll feel proud to step out with. 

Aside from your hair, these foods will also benefit other parts of your health – a win-win for you!

Lastly, make sure that your habits and lifestyle allow your hair to thrive by minimizing environmental or physically induced damage. 

References

[1] Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01

[2] Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A review of the use of biotin for hair loss. Skin appendage disorders, 3(3), 166-169. https://doi.org/10.1159/000462981

[3] Kang, J. I., Yoon, H. S., Kim, S. M., Park, J. E., Hyun, Y. J., Ko, A., Ahn, Y. S., Koh, Y. S., Hyun, J. W., Yoo, E. S., & Kang, H. K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International journal of molecular sciences, 19(9), 2770. https://doi.org/10.3390/ijms19092770

[4] Finner A. M. (2013). Nutrition and hair: deficiencies and supplements. Dermatologic clinics, 31(1), 167–172. https://doi.org/10.1016/j.det.2012.08.015

[5] Dresden, D. (2019, April 12) Top 5 foods for hair growth. Retrieved on November 19, 2020 from https://www.medicalnewstoday.com/articles/324949

[6] Jenkins, D. J., Kendall, C. W., Marchie, A., Parker, T. L., Connelly, P. W., Qian, W., Haight, J. S., Faulkner, D., Vidgen, E., Lapsley, K. G., & Spiller, G. A. (2002). Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation, 106(11), 1327–1332. https://doi.org/10.1161/01.cir.0000028421.91733.20

[7] Everts H. B. (2012). Endogenous retinoids in the hair follicle and sebaceous gland. Biochimica et biophysica acta, 1821(1), 222–229. https://doi.org/10.1016/j.bbalip.2011.08.017

[8] Julson, E. (2019, January 9) 6 Surprising Health Benefits of Sweet Potatoes. Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/sweet-potato-benefits

[9] WebMD. (2020, July 14) Avocado. Retrieved on November 19, 2020 from https://www.webmd.com/food-recipes/all-about-avocados

[10] Ferreira, M. (2019, March 7) How Vitamin E Can Benefit Your Hair. Retrieved on November 19, 2020 from https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair

[11] McDonell, K. (2016, August 6) The 5 Best Vitamins for Hair Growth (+3 Other Nutrients). Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/best-vitamins-hair-growth

[12] Karashima, T., Tsuruta, D., Hamada, T., Ono, F., Ishii, N., Abe, T., Ohyama, B., Nakama, T., Dainichi, T., & Hashimoto, T. (2012). Oral zinc therapy for zinc deficiency-related telogen effluvium. Dermatologic therapy, 25(2), 210–213. https://doi.org/10.1111/j.1529-8019.2012.01443.x

[13] Hairclub. (n.d.) 8 Hair Healthy Habits Everyone Should Practice. Retrieved on November 19, 2020 from https://www.hairclub.com/blog/8-hair-healthy-habits-everyone-should-practice/

Pregnancy can be an exciting yet challenging time, as the anticipation for your baby is mixed with the anxiety of providing the best nutrition for the human that is quickly growing inside your belly. 

Eating a healthy and balanced diet is crucial for your baby’s development, both inside and outside the womb. Multiple studies have shown that prenatal nutrition pretty much determines the outcome of a child’s cognitive development and sensory function, even well into adulthood.^[1] 

However, eating for your baby isn’t as hard as it seems – what an average adult would call a healthy and well-rounded diet is pretty much what your baby needs, too. In addition, there are specific nutrients that you’d have to consume more of, or even take supplements for, as these are deemed crucial for fetal development. 

These nutrients will also help the mother herself in coping with the overwhelming changes to her body. Because your baby will absorb a portion of the nutrients that go inside your body, you’ll have to eat a bit more than the usual to accommodate your body’s needs as well.

According to existing research, here are the nutrients an expectant mother needs the most, how these affect your baby’s development, and what foods are best to eat to maximize nutritional value.^[2,3,4] 

1. Folate and Folic Acid: For Preventing Birth Defects

Folate is arguably the most important nutrient that a woman must take before and during her pregnancy. Folic acid is the synthetic version of folate, which is widely available as supplements.

Folate is a B vitamin that is essential to the development of the brain and spinal cord, the two organs that develop first within a fetus’ body. In adults, folate is used by the body to produce new cells and produce DNA, which makes it required for normal growth and development throughout all stages of life.

Approximately after 28 days of the date of conception, the neural tube develops into the spinal cord – and when the neural tube doesn’t close properly, it can lead to serious defects that can either cause permanent disabilities, or the baby won’t survive at all (through anencephaly). Increasing your folate intake before and during pregnancy can help prevent these serious defects.

Other birth defects that can be prevented with appropriate folate supplementation include cleft lip, cleft palate, and congenital heart defects. 

Examples of Folate or Folic Acid Rich Food: Spinach, Beans, Asparagus, Oranges, Peanuts, and Cereals fortified with folic acid

2. Calcium: For Stronger Bones

Calcium is essentially the building block of our skeletal system. In fact, our skeleton contains 98% of our total body calcium.

As your baby starts developing its bone structure in the womb, you’ll need to consume more calcium to ensure that your baby’s bones and teeth grow properly, as well as to make sure that your own calcium stores will not be depleted. Calcium is also needed by your baby’s heart, muscles, nerves, and hormones.^[5]+ 

Calcium can be mostly sourced from dairy products and a few plant sources. You can also take calcium supplements if you are under a restrictive diet, and if your doctor deems it safe to do so. However calcium supplementation is quite rare, as there exists a wide variety of calcium food sources.

Examples of Calcium Rich Food: Milk, Cheese, Yogurt, Kefir, Kale, Collard greens, Broccoli, Bok choy, Soybeans, and Almonds

3. Protein: For Promoting Growth

In our bodies, protein makes up not just the muscles that make our limbs move, but it is also the structural component of our organs and tissues. 

Thus, your baby will need an adequate amount of protein to build nearly every single part of its body. 

On the mother’s side, protein is also essential for increasing blood supply (which allows more nutrients to be sent to your baby), as well as breast and uterine tissue growth. As your pregnancy progresses, your protein requirements increase, so make sure you’re getting enough lean meat when you can!

Examples of Protein Rich Food: Lean Beef and Pork, Chicken, Salmon, Nuts, Peanut Butter, Cheese, Beans

4. Iron: For Preventing Iron Deficiency Anemia

Iron is an essential nutrient that is used by our bodies to make hemoglobin, which are the proteins in our blood that carry oxygen throughout the body. Getting enough iron ensures that your baby is supplied with an adequate amount of oxygen through the bloodstream. 

A pregnant women needs at least double the amount of iron that a nonpregnant woman typically needs. This prevents iron deficiency anemia, since your baby will need your body to produce more blood than the usual. Anemia during pregnancy can cause fatigue and increase the risk of premature birth, postpartum depression, and having a low birth weight baby. 

Examples of Iron Rich Food: Lean Red Meat, Poultry, Fish, Iron-Fortified Breakfast Cereals, Beans, Legumes 

5. Vitamin D: For Stronger Bones (with Calcium)

Vitamin D is the nutrient that most people may know as the “sunshine vitamin”, as it is primarily sourced from the sun’s UV rays. 

Vitamin D works in conjunction with calcium when it comes to strengthening the bones. If calcium serves as the building blocks of bones, then vitamin D ensures that your body effectively absorbs calcium. 

Unfortunately, not a lot of mothers get enough sunlight, especially during the winter season or if she leads a sedentary lifestyle. If you are unable to get adequate exposure to sunlight, consider taking vitamin D supplements to make sure that you’re getting enough for you and your baby’s health. 

Vitamin D is also present in some foods, such as in oily fish, eggs, and red meat. Some cereals are also fortified with vitamin D (along with other nutrients). 

Examples of Vitamin D Rich Foods: Salmon, Mackerel, Sardines, Red Meat, Liver, Egg Yolks

Dealing With Cravings and Food Aversions

As you progress through your pregnancy, you may notice a change in your food preferences. Sometimes, you’ll unusually crave specific food times. At the same time, you may suddenly feel disgusted with foods that you used to enjoy. 

These cravings and aversions are just a normal part of pregnancy. Unfortunately, researchers have been unable to explain the reasons behind these cravings, although some believe hormones play a major role. 

It’s okay to indulge with your cravings, especially if they’re completely healthy – in fact, it may be your body or baby’s way of saying that it needs certain nutrients. If you crave certain junk food, however, it is best to seek healthier alternatives instead. For instance, if you’re craving for French fries, a healthier alternative would be to prepare your own oven roasted sweet potatoes, which contain less unhealthy fats and sodium, while providing more fiber, vitamins, and antioxidants. 

Conclusion

Pregnancy is a time when a mother should focus on getting the right nutrients for her baby and her own well-being. 

Although a healthy diet is generally easy to follow, there are specific nutrients that mothers must eat more than others: folate or folic acid, iron, vitamin D, protein, and calcium. Thankfully, these can be sourced from common food that are easy to incorporate in most expecting mothers’ diets. Another option would be to take supplements, but this should be done with the recommendation of your doctor. 

References

[1] Dawes, P., Cruickshanks, K. J., Moore, D. R., Fortnum, H., Edmondson-Jones, M., McCormack, A., & Munro, K. J. (2015). The Effect of Prenatal and Childhood Development on Hearing, Vision and Cognition in Adulthood. PloS one, 10(8), e0136590. https://doi.org/10.1371/journal.pone.0136590

[2] Mayo Clinic. (2019, December 19) Pregnancy diet: Focus on these essential nutrients. Retrieved on November 18, 2020 from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

[3] Clark, C. (2020, July 13) Nutritional Needs During Pregnancy. Retrieved on November 18, 2020 from https://www.healthline.com/health/pregnancy/nutrition

[4] Nierenberg, C. (2018, January 10) Pregnancy Diet & Nutrition: What to Eat, What Not to Eat. Retrieved on November 18, 2020 from https://www.livescience.com/45090-pregnancy-diet.html[5] Murray, D. (2020, March 5) Calcium Needs During Pregnancy. Retrieved on November 18, 2020 from https://www.verywellfamily.com/calcium-needs-during-pregnancy-4580491

The 9 month long rollercoaster of your pregnancy journey has finally ended. The wait is finally over, and now begins your new life as a mother. 

Throughout your pregnancy, you might’ve gone through a specific diet to provide your baby with the best nutrition possible. You may also feel the need to lose all the pounds you’ve gained by trying out a fad diet that you have seen on the internet. 

However, eating for your baby does not stop when the pregnancy is over. As a nursing mother, your baby will still rely on you for the nutrients it needs for growth and development. This means that you’ll have to hold off your dieting plans for now, and you’ll have to stay away from your guilty pleasures just a little bit longer. These nutrients aren’t only for your baby though, because you’ll also need that extra energy boost to cope with the exhausting demands of motherhood!

Being new to motherhood may be challenging at times, but you’re not alone. According to research, here’s what you need to eat to make your journey much easier for you and your baby.^[1,2] 

1. Salmon

Fatty fish, such as salmon, are nature’s prime sources of omega 3 fatty acids. One of the beneficial fats that can be found in salmon is called DHA, a nutrient crucial for growth and development especially for infants.

DHA is crucial for your baby’s rapid brain and eye development, which helps your baby achieve its first developmental milestones, such as crawling, walking, smiling, and grasping.^[3] When babies lack DHA during their most critical development stages, it may increase their risk of developing neurological or neurodegenerative diseases later in life.^[4]    

Although DHA is already naturally present in breast milk, studies have shown that mothers who have a higher intake of DHA are able to supply more of it to their babies. 

DHA can benefit you as well, as it is known to help prevent postpartum depression, a condition that affects 13% of mothers who have newly given birth worldwide.^[5] Aside from postpartum depression, omega-3 fatty acids in general are known to help improve mood disorders even among those who aren’t nursing mothers.^[6] 

While other fatty fish such as tuna and mackerel can provide an equally good amount of DHA, salmon has the lowest mercury levels among the group, making them the safest fatty fish to eat for pregnant and nursing mothers.  

2. Green Leafy Vegetables

In Thailand, mothers who have trouble producing milk often turn to leafy greens to boost their supply. This is because leafy greens are one of the most nutrient dense foods available, and it provides beneficial compounds that support lactation, such as phytoestrogens. 

Apart from boosting lactation, leafy greens are notably abundant in vitamin A, a nutrient essential to a baby’s eye health and immunity. Vitamin A deficiency in infancy is known to increase the risk of night blindness, illness, and death from infections during childhood.^[7] 

Leafy greens are also a great source of folate, fiber, and antioxidants, which boosts other areas of your health, such as immunity, digestion, and heart health.  

3. Nuts

Whenever you’re craving for some quick munchies, nuts should be your next go-to snack, if it isn’t already.

Nuts are one of the best known powerhouses of nutrition. When you’re not eating salmon, nuts are another great source of the highly beneficial omega-3 fatty acids. Almost all varieties of nuts contain essential minerals as well, such as iron, calcium, and zinc. 

Introducing nuts to your baby’s diet as early as breastfeeding may actually decrease its chances of developing nut allergies. This teaches your baby’s immune system that nuts aren’t something it should react to.^[8] Some studies even suggest that babies at a high risk of nut allergies may decrease their chances by 80% when introduced to peanuts for as early as 4 to 6 months. For extra safety, if your family has a history of peanut allergies, it is still best to consult your doctor first before introducing your babies to peanuts. 

Nuts are also a great source of proteins and calories that can easily satisfy and energize you when you’re tired. 

The best part about nuts is that it doesn’t take much for you to eat them – just grab a bag of trail mix, and you’re set to have a delicious and satisfying snack. Perfect for busy moms who are focused on attending to their newborn’s needs.

4. Whole Wheat Bread

Compared to your standard white bread, whole wheat bread is dense in nutrients, as they retain more vitamins and minerals that had been otherwise stripped from refined grains. 

Whole wheat bread contains folic acid, a nutrient that is crucial for the development of a baby’s brain and spinal cord. It is also crucial for the production of red and white blood cells.  

Although folic acid is also present in white bread, whole wheat bread is much better for you and your baby, as it contains more fiber, magnesium, potassium, zinc, and vitamin E. The low glycemic index of whole grains also makes it better for your heart health. 

Other great examples of whole grain food include whole wheat pasta, brown rice, whole oats, quinoa, and popcorn. 

5. Lean Beef

As a new mother, you need all the iron you can get to cope with all the energy you have to expend just to attend to your baby’s needs. Breastfeeding mothers require the same amount of iron as they needed during their pregnancy, which is quite a lot.

Beef is one of the best sources of iron, as a 100 gram serving of 85% lean beef can provide up to 30% of a breastfeeding mother’s daily iron requirement.^[9] Iron is essential for supporting neurological development during infancy, and it is necessary for making hemoglobin, the protein molecule in blood which carries oxygen throughout the body.

As a prime protein source, eating lean beef will also help your baby build stronger muscles, bones, and tissues.     

6. Beans and Legumes

Beans and legumes are one of the most underrated superfoods out there. A staple food for many cultures, beans and legumes have a well-rounded nutritional profile: fiber, antioxidants, proteins, and carbohydrates can be obtained from them, all while being heart and wallet-friendly. 

Certain varieties of beans have been used as a galactagogue, such as chickpeas, which was used as a breastmilk booster since Ancient Egypt. Soybeans are also known to have exceptionally high levels of phytoestrogen, the highest among all bean varieties.  

Beans can also benefit your health as it is known to reduce inflammation, prevent cancer, and boost your immunity, keeping you strong and healthy for your baby.  

7. Mushrooms

Mushrooms won’t directly influence your milk production, but most varieties contain beta-glucan, a compound that is believed to be behind the lactogenic properties of barley and oats. For instance, one in vitro study published in 2020 found that p.eryngii, or king oyster mushroom, exhibited strong lactogenic properties.^[10] 

Mushrooms are also a great source of nutrients, such as antioxidants, b vitamins, copper, selenium, and potassium, all while having no fats, cholesterol, and sodium, and contain very little calories. 

8. Red and Orange Root Vegetables

If you’ve ever wondered why root vegetables are so brightly colored, it is actually the antioxidants which give them their signature red-orange pigment. These root vegetables specifically contain beta carotene, a carotenoid antioxidant which is also known to boost breast milk production.^[11] 

Root vegetables are also high in vitamin A, a nutrient that supports your baby’s eye health, immune function, and skin health. 

Root vegetables such as sweet potatoes and carrots are also high in fiber, which can help reduce your bad cholesterol levels and boost your digestive health.^[12] 

9. Blueberries

It is typically recommended for breastfeeding moms to eat at least 2 servings of fruit a day, whether it is raw, freshly juiced, or in smoothie form. 

Blueberries are one of the best fruits to eat as a new mom, mainly because they’re high in nutrients (topping the list of the most nutrient-dense fruits) while being low in calories. Blueberries have one of the highest concentrations of antioxidants among common fruits, which can help you and your baby fight off the damaging effects of free radicals and reduce inflammation. 

Blueberries are also high in vitamin C, a nutrient that is well known to boost the immune system and is crucial for maintaining bones and teeth. Blueberries also contain potassium, a nutrient that is crucial for proper nerve function and muscle contraction.^[13] 

10. Turmeric

Turmeric is a spice that you may recognize as the main component of curry. But apart from its distinctively rich flavoring, turmeric is also known as one of the top superfoods as it is another antioxidant powerhouse. 

What makes turmeric truly special is its unique antioxidant called curcumin, which is known to decrease inflammation, lower heart disease risk, prevent Alzheimer’s, and may even lower the risk of cancer.^[14] 

Throughout India and nearby countries, turmeric is traditionally used to increase milk flow. Unfortunately, no scientific evidence exists to back up this claim as of date.^[15] Nonetheless, turmeric is completely safe for new mothers, and can provide a wide range of scientifically proven benefits for you and your baby beyond lactation. 

The anti-inflammatory properties of turmeric are also known to benefit breastfeeding mothers, such as through preventing and treating mastitis, as well as improving symptoms of breast enlargement. 

11. Avocados

Avocados have become wildly popular lately, and its claim to fame is its abundance of heart-healthy fats. Avocados are one of the few plant sources of omega-3 fatty acids. However it is unlike what you can find in fatty fish, as it contains the fatty acid ALA, which is a precursor of DHA and EPA.^[16] 

Through these fatty acids, avocados can help your baby achieve better brain and eye health, which can boost your child’s cognitive abilities in the future. Additionally, avocados are a great source of folate, vitamin K, B vitamins, potassium, vitamin C, and vitamin E. 

Avocados will be especially helpful for moms, as it can help you feel satiated for longer periods of time without having to eat extra calories, since it is composed of 80% fat. With a single raw avocado and two pieces of whole wheat bread, you’ve got yourself a hassle-free healthy meal. 

12. Eggs

Lastly, the healthiest foods don’t have to be expensive or complicated. 

Eggs are one of the best protein sources around, and it doesn’t take a lot for it to be prepared. Apart from being high in proteins, eggs also contain folate, vitamin D, iodine, selenium, choline, and omega-3 fatty acids – nutrients that are all essential for your child’s crucial development stages.^[17]  If available, opt for DHA-fortified eggs to give your baby’s health an additional boost.

Conclusion

Eating for your baby doesn’t stop after giving birth. Since your baby still relies on your breastmilk for nutrients, eating the right food at this stage is extremely crucial for their future developmental outcomes. While your breastmilk may naturally provide some of these nutrients (such as DHA), it is proven that eating more of these nutrients will boost its presence in your breastmilk, which in turn will increase the nutrition your baby receives. 

References

[1] WebMD. (2017, October 25) 12 Super-Foods for New Moms. Retrieved on November 14, 2020 from https://www.webmd.com/parenting/baby/breast-feeding-diet

[2] Simpson, A. (2018, December 1) 12 Best Foods for Breastfeeding Moms. Retrieved on November 14, 2020 from https://www.parents.com/baby/breastfeeding/breast-milk/12-superfoods-for-breastfeeding-moms/

[3] Lauritzen, L., Brambilla, P., Mazzocchi, A., Harsløf, L. B., Ciappolino, V., & Agostoni, C. (2016). DHA Effects in Brain Development and Function. Nutrients, 8(1), 6. https://doi.org/10.3390/nu8010006

[4] Heaton, A. E., Meldrum, S. J., Foster, J. K., Prescott, S. L., & Simmer, K. (2013). Does docosahexaenoic acid supplementation in term infants enhance neurocognitive functioning in infancy?. Frontiers in human neuroscience, 7, 774. https://doi.org/10.3389/fnhum.2013.00774

[5] World Health Organization. (n.d.) Mental Health and Substance Use. Retrieved on November 15, 2020 from https://www.who.int/teams/mental-health-and-substance-use/maternal-mental-health

[6] Harvard Health Publishing. (2020, October 27) Omega-3 fatty acids for mood disorders. Retrieved on November 15, 2020 from https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

[7] World Health Organization. (2019, February 11) Vitamin A supplementation in infants 1–5 months of age. Retrieved on November 15, 2020 from https://www.who.int/elena/titles/vitamina_infants/en/

[8] Betkowski, B. (2018, July 17) How nursing mothers can help protect their babies from food allergies. Retrieved on November 15, 2020 from https://medicalxpress.com/news/2018-07-nursing-mothers-babies-food-allergies.html

[9] USCF Health. (n.d.) Nutrition Tips for Breastfeeding Mothers. Retrieved on November 15, 2020 from https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers

[10] Mitsou, E. K., Saxami, G., Stamoulou, E., Kerezoudi, E., Terzi, E., Koutrotsios, G., Bekiaris, G., Zervakis, G. I., Mountzouris, K. C., Pletsa, V., & Kyriacou, A. (2020). Effects of Rich in Β-Glucans Edible Mushrooms on Aging Gut Microbiota Characteristics: An In Vitro Study. Molecules (Basel, Switzerland), 25(12), 2806. https://doi.org/10.3390/molecules25122806

[11] Canfield, L. M., Giuliano, A. R., Neilson, E. M., Yap, H. H., Graver, E. J., Cui, H. A., & Blashill, B. M. (1997). beta-Carotene in breast milk and serum is increased after a single beta-carotene dose. The American journal of clinical nutrition, 66(1), 52–61. https://doi.org/10.1093/ajcn/66.1.52

[12] Link, R. (2018, December 6) The 13 Healthiest Root Vegetables. Retrieved on November 15, 2020 from https://www.healthline.com/nutrition/root-vegetables

[13] Kubala, J. (2020, July 30) When Can Babies Eat Blueberries? Plus, an Easy DIY Recipe. Retrieved on November 16, 2020 from https://www.healthline.com/health/baby/blueberries-for-baby

[14] Gunnars, K. (2018, July 13) 10 Proven Health Benefits of Turmeric and Curcumin. Retrieved on November 15, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

[15] Jones. W. (2020, June 20) Turmeric supplements and breastfeeding. Retrieved on November 15, 2020 from https://breastfeeding-and-medication.co.uk/fact-sheet/turmeric-supplements-and-breastfeeding

[16] Nature’s Way. (n.d.) Health Benefits of Omega-3 For Kids. Retrieved on November 15, 2020 from https://www.naturesway.com.au/health-benefits-of-omega-3-for-kids

[17] British Egg Industry Council. (n.d.) Eggs and breastfeeding. Retrieved on November 15, 2020 from https://www.egginfo.co.uk/egg-safety/advice-mums-and-babies/breastfeeding