Much has been said and written about breastfeeding. Figuring out which information is legitimate and which can be dismissed can be overwhelming. ‘Breast is best’ is a concept that gains momentum every year. This is because breast milk has many benefits for your baby’s immune system; in addition, it helps the baby’s digestive system function optimally.
This happens because breast milk infuses your baby’s digestive tract with probiotics that your body produces. Most of our immune system is located in our intestines, which also applies to babies. Without a properly functioning gut, the immune system suffers, vitamins B and K are not produced or absorbed, and overall health is less than it could be.
Digestion is essential to health – and it all starts with breast milk. ‘Your baby is what you eat’ is a true concept. If you eat an apple, orange, grapefruit, or piece of meat within 30 to 60 minutes, these nutrients are in your breast milk and ready to be given to your baby. The same goes for bad nutrients, such as trans fat, caffeine and medications. It is important to eat for yourself what you want your baby to eat.
The principles of breastfeeding are many and varied. Every mother and baby are an individual pair, and there is no ‘one size fits all’ approach to breastfeeding. But there are specific foods that can make breastfeeding easier for you (to maintain supplies) and provide more nutrients for the baby.
Salmon
Rich in DHA, a fat that contributes to the development of the nervous system during pregnancy and childhood, salmon is also rich in omega-3 fatty acids, which help maintain hormone balance. Because milk supply depends on hormones for proper signaling, salmon can help increase or maintain breast milk supply, as well as increase the nutritional value of breast milk.
Salmon can also support a healthy inflammatory response during recovery from childbirth and can help stabilize hormone production. Make sure you buy wild-caught salmon from Alaska as it has a higher nutritional value. Eat between 12 and 16 ounces weekly to achieve the best benefits.
Pumpkin seeds
Iron, protein and fiber are all essential nutrients for the breastfeeding mother and newborn baby, and pumpkin seeds contain all of these. 2 ounces of pumpkin seeds per day provides almost 100% of the daily iron recommendation. Iron is essential for blood supply, which must be replenished after birth.
Buy the seeds in unsalted varieties, or better yet, remove them from a pumpkin yourself and roast them in the oven on a low setting until lightly toasted.
Eggs
Not only do they provide protein, but eggs also provide B12, a necessary nutrient for the nervous systems of both mother and baby. Eggs are versatile and easy to prepare for new mothers, and for many, convenience is an important factor. To get the best nutritional value, buy eggs from a local farmer or market, opting for free-range varieties.
Don’t worry about color, though, as brown and white eggs both contain the same nutritional profile, as long as the chickens are allowed to roam freely and are not fed grain feed.
Spinach
We all know that spinach is good for us, but especially for breastfeeding mothers. Calcium, vitamin C, vitamin A, iron and folic acid are the main benefits of spinach and other dark leafy greens and should ideally be consumed at least five times a day.
You also don’t have to feel like everything has to be raw or juiced, because lightly steamed spinach and other vegetables can be tasty and take less time to eat than a salad. Throwing spinach or other veggies into a smoothie makes it easy to enjoy while on the go or even while breastfeeding.
Asparagus
Fiber, folic acid, vitamin A, vitamin C and vitamin K, as well as some protein, are all in a serving of asparagus. It is also rich in phytoestrogens, which are compounds that can help with milk production and maintaining supply. Asparagus can also stimulate prolactin, a hormone produced by the pituitary gland that is important during breastfeeding.
Eat 10 stems (or more) daily to achieve the best benefits. And don’t worry about the strange smell that asparagus can give to your urine. It is caused by asparagine, an amino acid present in asparagus that helps balance the nervous system.
Spices
Numerous herbs exist that can help promote healthy milk supply. Some of the most popular sources include fenugreek, blessed thistle, red raspberry and brewer’s yeast. While these are not necessarily backed by scientific studies, they have been used by mothers around the world for hundreds of years.
It is important to understand that a poor diet cannot be corrected by the use of herbs. Herbs are a great addition to a diet designed to support breastfeeding. Make sure you consume herbs that are organically grown, and liquid tinctures are usually the most effective at providing the quickest impact.
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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