Breastfeeding offers a treasure trove of benefits for both mom and baby. Discover 9 superfoods recommended by a leading nutritionist to fuel your body and optimize your breastfeeding journey!
Breastfeeding is a beautiful and vital process that nourishes your little one and fosters a deep emotional bond. But did you know your body is constantly working overtime to produce breast milk? That’s right, milk production is a 24/7 operation, burning a significant amount of calories throughout the day.
This constant energy expenditure can leave breastfeeding moms feeling hungrier than usual. To ensure you’re providing the best possible nourishment for yourself and your baby, prioritizing a healthy diet is crucial. Here, we explore 9 superfoods recommended by Rujuta Diwekar, India’s leading name in nutrition and exercise science, to empower your breastfeeding journey.
1. Coconut: Nature’s Wonder for Skin and Hydration
Coconut, a versatile superfood, offers a delightful combination of taste and health benefits. It’s a natural moisturizer, helping to prevent stretch marks, a common concern for many new moms. Coconut oil, extracted from the flesh, is a fantastic way to retain skin moisture, keeping it nourished and supple without any irritation. Additionally, coconut oil can be used to prevent and even repair existing stretch marks.
2. Goond Laddoos: A Delicious Energy Boost
Goond laddoo is a traditional Indian sweet treat packed with goodness. This high-calorie delight is made with a mixture of desi ghee (clarified butter), sugar, raisins, nuts, and dry fruits. It’s specifically designed to meet the increased calorie requirements of breastfeeding mothers, ensuring they receive the proper nutrients to support themselves and their growing babies.
3. Ajwain (Carom Seeds): Relief and Increased Milk Production
Ajwain seeds, also known as carom seeds, are a treasure trove of benefits for breastfeeding mothers. They possess natural anesthetic properties, providing relief from common postpartum issues like back pain. But ajwain’s magic doesn’t stop there. These tiny seeds are also believed to increase milk production, promoting a healthy and abundant supply for your baby. Additionally, ajwain aids in internal healing, supporting your body’s recovery after childbirth.
4. Almonds: A Powerhouse of Protein for Growth
Almonds are a well-known source of protein, a crucial building block for your little one’s growth and development. Rich in protein and calcium, raw almonds are a popular choice among nursing mothers as they’re believed to contribute to increased milk supply and sweetness.
5. Bajra (Pearl Millet): Supporting Lactation and Overall Health
Bajra, a gluten-free millet, is a fantastic addition to a breastfeeding mother’s diet. It’s packed with essential nutrients like calcium, iron, and fiber, benefiting both mother and baby. But bajra offers an additional advantage – it’s known to support lactation, promoting a healthy milk supply.
6. Fennel (Saunf): An Herbal Ally for Milk Production
Fennel, also known as saung in India, is a popular herbal remedy used by breastfeeding mothers around the world. It’s considered a galactagogue, a substance believed to stimulate milk production and increase milk supply. Fennel seeds can be enjoyed in various ways, such as chewing them raw, adding them to teas, or incorporating them into your cooking.
7. Sesame Seeds: A Rich Source of Calcium and Estrogen-like Benefits
Sesame seeds are tiny powerhouses packed with calcium, a vital mineral for both mother and baby. Sesame seeds also boast estrogen-like plant properties, which some believe may contribute to a healthy milk supply. You can easily incorporate sesame seeds into your diet by sprinkling them on salads, yogurt, or mixing them with nuts and dry fruits.
8. Aliv (Garden Cress): A Nutrient Powerhouse
Don’t let the size fool you! Aliv, also known as garden cress, is a tiny reddish-brown seed brimming with essential nutrients. It’s a valuable source of fat, iron, calcium, and phosphorous, all crucial for both you and your baby. Notably, aliv is an excellent source of iron, which can be particularly beneficial for postpartum mothers. You can enjoy aliv cooked with jaggery (unrefined cane sugar) and whole grains for a delicious and nutritious meal.
9. Fenugreek (Methi): A Traditional Favorite for Milk Supply
Fenugreek is probably the most well-known superfood associated with increased milk supply in breastfeeding mothers. This herb is a rich source of fiber, iron, and calcium, all essential for overall health and well-being. Methi paratha, a flatbread made with fenugreek leaves and whole wheat flour, is a
