Motherhood is one difficult task you can pass through in life as a woman especially when you are pregnant with a child. This is so, because, the development of the baby’s health is dependent on the choices you make on the best food to eat that will stimulate milk production so that the baby will be healthy and strong even till adulthood.
Usually, when an infant baby is born, the only food he or she can take is breast milk from the mother’s mammary glands and if you do not eat the right food that will enable the production of enough milk that is rich in nutrients, vitamins and minerals, it can affect the child’s development.
Below are eight best foods you can eat while breastfeeding to increase milk supply so that your baby will not be deficient of any essential nutrients, vitamins and minerals that the body needs for a healthy pregnancy and a healthy child.
1. Dairy Foods
As a pregnant woman you need to eat dairy food such as yoghurt and milk because they contain pro-biotic bacteria proteins called casein. They are also rich in phosphorus, magnesium, zinc, vitamin B, calcium and vital nutrients for the healthy development of the child. The pro-biotic bacteria alongside the vitamins help the baby to fight infections by boosting the immune system. The protein helps in growth while the calcium helps in the development of strong bones.
Eggs are also good for a woman who is pregnant because they contain an essential nutrient called choline which is necessary for brain development, nerve function and for healthy metabolism of the child. The child body will need choline because it will help to produce phosphatidylcholine and sphingomyelin, the two major phospholipids for cell membrane development.
3. Fish Olive Oil
Fish olive oil is another great and advantageous food for a pregnant woman as it is rich in omega 3 fatty acid for the fetus eye and brain development. It also contains Vitamin D which helps to protect the baby from Rickets, a disease caused as a result of the deficiency of Vitamin D. Also, The American Academy of Pediatrics has recommended that all babies should be given 400IU of vitamin D supplement per day because of the little exposure of babies to sunlight.
Legumes like beans, peanuts, soya beans are also good for pregnant women because they are rich in fibres, calcium, iron, protein and folic acid to prevent birth defect and also to protect the mother’s health.
Salmon is rich in omega 3 fatty acid like DHA and EPA and should be eaten by pregnant mothers so as to help in the development of the central nervous system of the foetus especially the brain. In addition, they should avoid taking tuna as it contains a high level of mercury that is dangerous to brain development.
6. Sweet Potato
Sweet potato is also good for a pregnant woman as it contains Vitamin A that helps in the development of the eyes, heart, lungs, kidneys, and the bones of the baby during the early stage of pregnancy.
Broccoli is essential for the mother’s health due to the fact that it contains vital vitamins and nutrients like calcium, Vitamin C, Vitamin K, Vitamin A and some antioxidants. Consuming broccoli along side some green vegetables will help to prevent constipation, one problem that does affect pregnant ladies.
It is ideal that a pregnant woman drinks enough water because the volume of blood increases during pregnancy. As dehydration causes headache, tiredness, worries and inability to concentrate. Being hydrated as a pregnant woman, will help prevent constipation and urinary infections. Taking water also helps to generate enough oxygen for the fetus and replenishment of the amniotic fluid that is linked to the placenta.