cosas que puedo comer en la lactancia Lactancia tablero mibebeyyo elmundo

During lactation, it’s crucial that mothers take proper care of their nutrition. Consumption of healthy diets ensures that the little one gets all the required nutrients via breast milk. Eating healthy is not just good for babies, but it’s also vital for mothers as an inadequate intake of vitamins and minerals can affect the health of both the mother and the baby. Below are some highly recommended foods that moms should include in their diet during breastfeeding.

Best Fruits for Lactation

Fruits are an excellent source of the nutrients required by a breastfeeding mother for herself and her little one. Some highly recommended fruits for lactation include:

• Bananas: Loaded with fibers, potassium, and Vitamin C, bananas make a great snack for breastfeeding moms.
• Oranges: Citrus fruits like oranges provide a good dose of folate, which is highly recommended during breastfeeding.
• Blueberries: Known for their richness in antioxidants, blueberries support the immune system and fight inflammation.
• Avocado: Rich in “good” fats, fiber, and essential vitamins like A, C, and K, avocados make a great addition to any lactating mothers’ diet.
• Kiwis: Known for their Vitamin C content, Kiwis are also high in folate, Vitamin E, and Potassium.

Recommended Foods and Beverages

In addition to fruits, it is essential to have food items that have fewer calories and are highly nutritious:

• Oatmeal: Oats are the go-to food items for many lactating mothers as they help in increasing milk production. They are high in iron, fiber, and other minerals required for nourishing both mother and baby.
• Sweet potatoes: These are high in Beta-carotene and support the immune system and aid in digestion. They are rich in Vitamin A, which is required for good eyesight and healthy skin.
• Leafy greens: Vegetables like spinach, kale, and collard greens are high in iron and calcium. They also provide essential phytochemicals that are beneficial for the baby’s growth and development.
• Salmon: A highly recommended source of omega-3 fatty acids, Salmon helps in the baby’s brain development and has the added benefit of keeping the mother’s heart healthy.
• Water: It is essential to stay hydrated during breastfeeding. Drinking plenty of water helps in flushing out toxins from the body and keeps the mother’s milk production consistent.

Remember, taking care of oneself is as crucial during breastfeeding as taking care of the baby. With a nutritious diet, hydration, and ample rest, a mother can ensure that both she and the baby stay healthy throughout the breastfeeding journey.

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