Contributed by: Healthians Team
Introduction
Breastfeeding is a healthy choice for your baby to provide him with each of the nutrients that he needs for growth and development.
Most experts agree that what postpartum women eat has an impact on their mental well-being. Eating a well-balanced diet can fight these conditions entirely.
A diet filled with healthy foods can boost your energy by supplying your body with the nutrients it needs to fight postpartum fatigue.
In this blog, we will highlight some foods that can help to regain energy and combat fatigue for new moms.
Foods to regain energy and combat fatigue
Include oatmeal in your diet
Oatmeal is an energy-boosting food that contains various nutrients like vitamin B1, phosphorous, magnesium, and protein.
It is also loaded with magnesium, phosphorus, protein and carbohydrates in the form of glycogen, which is beneficial in keeping the muscles and brain functioning effectively.
Sip green tea
The essential components of green tea are very effective in helping you fight fatigue and stress associated with having a new baby.
The high concentration of polyphenols in green tea is also beneficial in boosting metabolism and keeping various ailments at bay.
Include bananas in your diet
Banana is an instant source of energy because it is loaded with potassium, which helps the body convert sugar into energy.
The high doses of natural sugars present in bananas, such as fructose, glucose and sucrose aid to provide energy to the body.
Apart from this, bananas also contain a high percentage of healthy nutrients like protein, carbohydrates, vitamin B, vitamin C, fibre, omega-3 fatty acids, etc., which help in eliminating the feeling of fatigue and tiredness during breastfeeding.
Add yoghurt to your diet
Yoghurt is an excellent source of proteins, carbohydrates and probiotics, and all of these may prove to be effective in dealing with postpartum fatigue. It is also good for digestion and keeps the digestive system functioning effectively.
Eat some barley
If you have recently had a delivery, and you have lost tons of fluids through postpartum sweating, then barley water can help as it is well-known for its hydrating properties.
Lactogenic foods that can improve breast milk supply
You may consider trying the foods below to replenish your breast milk supply.
Green leafy vegetables
Green leafy vegetables such as spinach, fenugreek leaves, and mustard greens contain phytoestrogens that may enhance breast milk supply.
They are rich in beta carotene, riboflavin and minerals such as iron, calcium, and folate.
It is recommended that breastfeeding women should consume green leafy vegetables every day to nourish the body.
Cumin seeds
Cumin seeds have been known for improving digestion and relieving constipation, acidity and bloating.
What is less known is that they also stimulate milk supply. Nursing mothers are advised to include roasted cumin seeds in snacks or drink cumin water.
Carrots
Carrots are an excellent source of vitamin A that not only complements lactation but also improves the quality of breast milk.
Lactating mothers can have carrots every day in any form either raw, steamed or juiced.
Sesame seeds
Sesame seeds are a rare non-dairy superfood that is loaded with calcium, an important nutrient for lactation and for the overall growth of the baby.
Perhaps this is why this is an integral ingredient in breastfeeding mums’ diets for many years.
Garlic
Garlic is a spice recognised since ancient times and known for boosting the quantity of breast milk. It has chemical compounds that are can help to increase breast milk.
Add a few stir-fried garlic cloves to any vegetable to boost lactation.
Ginger
Ginger is one of the main ingredients in most of our Indian dishes and is well known for its various curative properties. It is a lactogenic food that can also help with boosting lactation.
Fenugreek seeds
Fenugreek leaves and seeds are a rich source of omega-3 fats and vitamins. These nutrients are good for lactating mums and vital for your baby’s brain development. Like carrots, they are rich in beta-carotene, B vitamins, iron and calcium.
Brown rice
Various research has indicated that brown rice has hormone stimulants that boost lactation. It also combats fatigue and provides breastfeeding moms with the extra energy that is required after delivery.
Oatmeal
Oatmeal is a whole-grain food that is known to be a good source of beta-glucan that has been shown to increase levels of breast milk in women.
Final thoughts
It is important to consume foods that are good in fats and antioxidants. Each of the foods mentioned above can help to boost your energy by supplying your body with the nutrients it needs and also improve lactation.
If you are not making enough milk and feeling extremely exhausted, it is important that you should seek the advice of your physician or other qualified healthcare providers.
Moreover, you should also frequently opt for health screening. It provides you with vital insights into your health, allowing you to take necessary measures to improve it.
