Breastfeeding involves a mother’s health and the well-being of her newborn. As you need to continuously care for your new baby during the confinement period, eating proper food and a well-balanced diet is crucial to increase your energy levels and provide the nutrition needed.
Galactagogues are foods that promote and boost the supply of breast milk. It does not only aid in a faster recovery after childbirth, but also improve the quality of lactating milk and benefit the baby.
Add these milk-boosting ingredients into your confinement meals:
– Green Papaya
Green papaya is a famous milk booster for nursing mummies. It is a rich source of Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, and Pantothenic acid. It also contains Magnesium, Potassium, and Calcium. It is a superfood that can boost the quantity and quality of your breast milk.
Salmon fish is one of the main recommended ingredients for mothers during their confinement. Wild caught salmon and sardines both provide phenomenal levels of omega-3 fatty acids, specifically DHA and EPA. DHA helps in the development of your newborn’s nervous system. DHA is particularly important throughout pregnancy and during the early stages of an infant’s life. Getting enough DHA during pregnancy can improve behavior, attention, focus, and learning in children.
Cumin is one of the common spices used as an ingredient to recipes or as flavoring component in Asian kitchens. It is also believed to stimulate milk production for mothers that are low in supply of breastmilk. Plus, cumin seeds improve digestion and provide relief from constipation, acidity and bloating which what post-natal mothers needs during confinement. They are also a source of iron that provides strength to new mothers after childbirth.
Quinoa is definitely a healthier choice for confinement meals to get their energy from. Nursing mothers tend to need more energy to breastfeed, and quinoa provides mothers exactly that, minus the calories. Quinoa is also a good ingredient to be included in confinement meal plans, for the nutritious value that they provide.
Okra’s abundance in macro and micro nutrients, iron, and folic acid in particular, protects against excessive menstrual bleeding in women, replenishes blood deficiencies caused by heavy bleeding or malnutrition. The combination of vitamin K and C, magnesium and calcium in the plant helps in building and strengthening the bones, regaining bone thickness and preventing bone loss and osteoporosis, which come with aging.
Tomato sauce is a good source of vitamin C, a nutrient essential during breastfeeding because it helps you absorb plenty of iron. Vitamin C, which can help with wound healing for mothers who delivered via C-section.
Green vegetables are a great source of iron, which you will need to help you recuperate. Like other leafy greens, it is high in vitamins and minerals, and provides dietary fibre which are good for postnatal mothers. Spinach is also high in calcium, magnesium, phosphorus, potassium and niacin. These nutrients are important for nursing mothers and their new-born during confinement.