Lactation is a highly energy demanding process. If the diet taken by the lactating mother is not balanced, she is bound to experience nutrient deficiency. Many mothers don’t take care of their diets and harm their bodies in turn. The following post comprises essential nutrients that lactating mothers should not miss. Read it carefully and make sure to add these nutrients in your daily diet.
5 Nutrition and Energy Requirements for Breastfeeding Mothers
1 – Calcium:
Always remember to have enough calcium in your daily diet. If the calcium intake of a lactating mother is improper, she will encounter bone problems in the future.
When you feed your baby, the calcium will be removed from your body in case your intake is not sufficient. This can lead to serious problems such as teeth problems; weak spinal column and pain the legs.
All the breastfeeding mothers should eat at least 1000 mg of Calcium daily. This much amount of calcium can be obtained from 3 serves of dairy in a day.
Hence, keep the intake of milk, curd, and cheese proper. The other major sources are calcium-fortified juices and green leafy vegetables.
Tofu and soy milk are also good sources of Calcium. Many doctors also suggest Calcium supplements that should be taken regularly until you lactate.
You can find the consultants online as well as buy the supplements online. Use discount codes like the Healthkart coupons code to make the supplement and consultation easier on your pockets.
2 – Iron:
Iron is also extremely essential for lactating women. However, most of them tend to ignore it and end up with various health issues.
Constant fatigue and tiredness is one basic symptom of Iron deficiency. Iron-fortified cereals, beef, dark green leafy vegetables and poultry meat are some of the best natural sources of iron.
Apart from all these foods, you should also manage your Vitamin C intake. Vitamin C enables complete and better utilization of iron from plant sources.
However, you should always consult an expert dietician or your gynecologist before starting the supplements. Many people have a sensitivity to different forms of iron. Some might find taking an iron tablet better than drinking iron syrup.
3 – Protein:
Protein is one of the most essential nutrients for the human body. And, all the more essential for the lactating mothers. Proteins play a key role in the growth and development of new tissue.
Proper protein intake and protein supplements are required for building, repairing and maintaining the various body organs and tissues.
Hence, it is essential to manage your protein intake without any slacking. As per the dieticians, a new mother requires at least 65-grams protein in her daily diet.
Lean meat, poultry, fish, beans, pulses, milk, protein shakes, grains, and eggs are some notable sources of protein.
4 – DHA or Docosahexaenoic acid:
D H A is basically an Omega-3 fatty acid which is essential for the development of brain and retina. This is why it is an active component in many supplements for growing babies. It is responsible for the proper working of prefrontal and frontal green areas.
Therefore, it is essential for a lactating mother to have an optimal amount of DHA in her breast milk. If you consume 2-3 seafood meals in a week you can fulfill your DHA requirement naturally.
However, if you are a vegetarian you have to take the supplement. You can buy them online using discount coupons like the Healthkart promo codes as well to enjoy attractive discounts.
5 – Vitamin D:
This is one of the most crucial nutrients photo human bodies in general. Therefore, its importance becomes even more crucial for lactating mothers. Actually, vitamin D and Calcium work in consensus and it is essential to have a proper amount of calcium in the body to let vitamin D work properly. Hence, it is important to have Vitamin D for a sound body.
The vitamins and vitamin supplements work towards managing some of the most crucial body functions. Its deficiency can lead to soft bones resulting in constant body pains. You have to get the tests done to determine the levels of Vitamin D in your body.
So, don’t make your bodies deficient in the process of lactation. Manage your diet properly and include these nutrients in it for happy motherhood.