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Important Nutrients during Breastfeeding

Important Nutrients during Breastfeeding

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As a new mother, are you wondering if you need to be on a special diet while breastfeeding? The answer is No. But you need to have nutritious food for a quick and healthy recovery from childbirth and for keeping yourself healthy.

Thursday, March 23rd, 2017

Nutrients of Prime Importance

The nutrients that are particularly important during breastfeeding are:

Protein: It is important to include plenty of protein in your diet to build the protein in your breast milk. Include pulses or any other protein-rich food (chicken, lean meat, egg, fish, pulses, nuts, beans, curd, other milk products) in each meal.

  • Calcium: Calcium is one the main ingredients in breast milk. So you need to eat at least 4 servings of calcium-rich food like milk, paneer and curd.

While breastfeeding, you need to eat healthy, nutritious food as many of these nutrients get transferred into breast milk.

Iron: Your iron stores get exhausted during pregnancy. So you need to rebuild your iron stores by eating iron-rich foods like green leafy vegetables (palak, methi leaves,
drum stick leaves), meat (chicken, red meat, fish), pulses and legumes, whole-grain cereals nuts and dried fruits.

  • Folate: You need this B-vitamin for the healthy growth and development of your baby . It can be found in leafy vegetables, wholegrains, peas, nuts,
    avocado and foods made with yeast (idli, dhokla, appam).
  • Iodine: This mineral is needed for the production of thyroid hormones and to ensure healthy growth and development of your baby. It is found in 
    seafood, milk and vegetables.
  • Vitamin A: Breastfeeding increases your need for this vitamin. It is found in dark green, yellow, and orange vegetables and fruits such as leafy vegetables,
    carrot, papaya, pumpkin, mango, etc.
  • Other nutrients of importance are zinc (whole grain cereals, pulses, milk, nuts, seafood) and vitamin B6 (organ meat, fish, whole grain cereals, green peas, beans, brussel sprouts)

Enjoy a wide variety of nutritious foods. It will ensure that you get all the necessary nutrients for your health and  for your baby’s health too.

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