In the process of producing breast milk, the body requires a lot of energy. The food that mothers eat while breastfeeding is another very important factor that helps in producing quality milk and to help babies receive complete nutrients sufficient for the growth of the body and brain. But what nutrients should breastfeeding mothers eat? แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ has the answer for you.
What nutrients are there in breast milk?
protein
Growing babies need high protein , so breastfeeding mothers need to eat the same amount of protein as the baby needs. This is because protein is an important nutrient for growth, maintenance of the body, and repair of cells. The amount of protein that a breastfeeding mother should receive is approximately 54 grams per day, but some mothers may need up to 67 grams per day or more.
Important sources of protein include:
- Meat
- egg
- Milk
- Various beans and soy products
Folate
Folate is a B vitamin that is important for the body’s growth. Normally, a breastfeeding mother should get 450 micrograms of folate per day, but some mothers may need 500 micrograms or more per day.
Important sources of folate include:
- Leafy vegetables
- Cereals
- Various beans
- Avocado
- Yeast extract
iodine
Iodine is an important mineral for the production of thyroid hormones and for the development of the brain and nervous system. Breastfeeding mothers should get 190 micrograms of iodine per day, or 270 micrograms in some mothers.
Good sources of iodine include:
- Seafood
- Milk
- Various vegetables
zinc
Zinc is an important mineral for the development of a baby’s immune system. Breastfeeding mothers should get 10 milligrams of zinc per day, or 12 milligrams per day for some mothers.
Good sources of zinc include:
- Cereal grains
- Milk
- Seafood
- Various beans and soy products
Vitamin A
Vitamin A is important for normal infant development and helps fight infections. A breastfeeding mother should get an average of 800 micrograms of vitamin A per day, but some breastfeeding mothers may need as much as 1,100 micrograms per day.
Important sources of vitamin A include:
- Milk
- cheese
- egg
- Fatty fish
- Yellow and orange vegetables
- Fruits such as mangoes , apricots
- Vegetables such as carrots, spinach, broccoli, pumpkin
Vitamin B6
Vitamin B6 helps with metabolism and red blood cell production. Breastfeeding mothers should get an average of 1.7 milligrams of vitamin B6 per day, or 2 milligrams per day for some mothers.
Important sources of vitamin B6 include:
- Meat
- Poultry
- fish
- Cereals
- Brussels sprouts
- Peas
- Various beans
Drink plenty of water.
Breastfeeding can make a mother feel thirsty. A breastfeeding mother should drink at least 700 ml of water per day to replace the fluids lost during breastfeeding. She should choose healthy beverages such as water, milk and fruit juice. Alcohol should be avoided. Caffeinated beverages (coffee, tea and soft drinks ) can be consumed in limited quantities.
Additional advice for breastfeeding mothers
- Breastfeeding in the early weeks can be tiring for many moms. Talk to your doctor about breastfeeding-friendly diets and ways to care for yourself while breastfeeding.
- For the purpose of good nutrition and maintaining hydration, breastfeeding mothers should eat five to six small meals instead of three large ones.
- Avoid spicy and strong-tasting foods , as well as caffeinated and alcoholic beverages .
- For good quality milk, breastfeeding mothers should eat foods recommended by their doctors or specialists.