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]
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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]
- 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]
- 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.
- 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.
- 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
