Useful foods for nursing woman

Useful foods for nursing woman



Useful foods for nursing woman
There is a common belief that specific foods can help to increase breast milk supply. The truth is that there is not wide research in this field and what is available about this research is often not trustworthy enough to be conclusive. Here is a look at the foods that are commonly believed to help in breast milk supply and what we know about their effectiveness.
What are  foods believed to increase breast milk supply?

Although there is very bounded, or in some cases, no scientific research to prove that the following foods help to increase breast milk, they have served generations and lactating mothers feel that these foods helped them. 

Remember to devour all these foods moderately as part of a balanced diet,and don’t take any herbal or natural complements without consulting your doctor first. 

Fenugreek seeds (methi) 
Methi seeds have been used by generations around the world in order to increase breast milk production. There is not proved  research that they are effective ,but this is ancient belief, 

Fenugreek seeds are a source of healthy vitamins that are good for lactating mothers such as omega-3 fats. Omega-3 fats are important for your baby’s brain growth. Fenugreek leaves (methi ka saag) are rich in betacarotene, B vitamins, iron and calcium. 

Fenugreek tea (methi ki chai) is a common drink given to new mother. Methi can also be added to many dishes, especially vegetables, and meat dishes and can be used during making paranthas, pooris or stuffed rotis. 

Fenugreek (methi) is a part of the same plant as peanuts (moongphali), chickpeas (chhola) and soyabeans. If you have allergy to any of these foods, you may also react to fenugreek. 

Fennel Seeds (saunf)
Fennel seeds are another traditional treatment for increasing milk production. They are also given to new mothers to help prohibit gas and colic in their baby. The logic is that since fennel seeds are used by adults to relieve tummy upsets and help digestion, the benefits of fennel can be passed to a baby through the breast milk. There is no research which proves these beliefs but many mothers feel that fennel seeds help them or their baby.

Garlic (lehsun) 
One of its many medical properties, such as enhancing the immune system and forbiding heart disease, garlic is said to help increase breast milk supply. However, there isn’t research enough proved. 

If you eat a lot of garlic, it can affect the taste and smell of your breast milk. One study found that  mothers' babies who ate garlic tended to be fed for a longer time, indicating that babies may like the flavor of garlic through breast milk. However, the study was not enough to. Some mothers notice that their babies get colicky if they eat a lot of garlic.

Green leafy vegetables 
Green leafy vegetables such as spinach (paalak), fenugreek leaves (methi), mustard greens (sarson ka saag) or lamb’s quarter (bathua) are an excellent source of minerals such as iron, calcium and folate, and vitamins such as betacarotene (a form of vitamin A) and riboflavin. They are also believed to promote lactation. 

Cumin seeds (jeera)
As well as activating milk production, cumin seeds are said that they improve digestion and provide ease from constipation, acidity and puffiness. Cumin seeds are an basic part of many Indian dishes and are a source of calcium and riboflavin (a B vitamin).
In most situations of suspected low milk production, the real trouble is not about how much milk you have, but how much milk your baby is able to obtain . Make sure that your baby is okay so that he is able to get the milk you have. 

Breastfeeding your baby frequently on need is also important to aid you produce and maintain good milk production. If your newborn is very sleepy, you have to wake him and promote him softly to to be fed more often. This will motivate your breasts to produce more milk. 

Your body adjust with milk supply to the amount being needed,so if you begin completing your milk with formula or other supplements, your milk production will decrease. More you feed your baby, more milk your body will produce. 

If you are worried about your baby’s weight gain or feel that you are indeed not producing enough breast milk, it is better to speak to your doctor. She will be able to give you advice or offer a remedy as needed. 

There is a popular belief that specific foods can help to increase breast milk supply. The truth is that there is not wide research in this field and what is available about this research is often not trustworthy enough to be conclusive. Here is a look at the foods that are popularly believed to help with breast milk supply and what we know about their effectiveness.
What are  foods believed to increase breast milk production?
Fenugreek seeds (methi) 
Methi seeds have been used by generations around the world to increase breast milk production. There is not enough research to back to . It is just an old belief, 

Sesame seeds (til)
Sesame seeds are a non-dairy source of calcium. Calcium is an important nutrient for breast feeding mothers. It is important for your baby’s growth as well as your own health. Perhaps this is why it’s an age-old ingredient in breastfeeding mother’s diets.  

Holy basil (tulsi)
Holy basil tea (tulsi ki chai)is a traditional drink for breast feeding mothers. There is no certain research that suggest it increases breast milk supply but it is believed to have a calming effect, improve bowel movement and enhance a healthy appetite. As with most herbs, you should have them moderately

Dill seeds (suwa) 
Dill leaves are a source of iron, magnesium and calcium. Dill is believed to enhance milk production, relieve digestion and improve sleeping . Dill is a mild diuretic and should be devoured moderately. 

Gourd vegetables 
Vegetables from the gourd family like bottle gourd (lauki), apple gourd (tinda)) and sponge gourd (tori) are traditionally believed to enhance milk production. These vegetables are not only low in calories but they are also nutritive and they are easy to digest.

Pulses or lentils (dals) 
Pulses, especially red lentils or masoor dal are not only believed to develop milk production but are also a source of protein, and are high in iron and fibre. 
Nuts and dried fruits (meva) 
Almonds (badaam) and cashews (kaju) are believed to enhance breast milk supply. They are high in calories, vitamins and minerals, providing energy and nutrients. 
Oats and porridge (daliya) 
Oats are a great source of iron, calcium, fibre and B vitamins, and are common with nursing mothers. Oats are also traditionally believed to relieve anxiety and gloom. 
Shall I eat or drink more to produce enough breast milk?

That depends on whether you were a normal BMI before you become pregnant and how much weight you increase during pregnancy. If your weight was increased before you became pregnant, you should eat a little more than usual to meet the calorie demands of breast feeding.  On the other hand, if you were overweight before becoming pregnant and your expected weight increased during your pregnancy, you should not increase extra calories at all. Your doctor will decide whether you need extra calories or not. 

You should be guided by your appetite, and eat when you're hungry. Your body is very efficient at supplying milk and may have laid down fat stores during pregnancy that can now be used up in producing breast milk. 

You only have to drink enough to satisfy your thirst while you're breastfeeding. Drinking lots of water, or being thirsty, won't affect your milk supply. Your body is very good at organizing its reserves to keep your milk production going. 

However, you should take into consideration that during breastfeeding your body releases the hormone oxytocin, which makes you feel thirsty. So keep drinking a cup of water while you're breastfeeding. 

You should continue with the healthy and varied diet that you may have adopted during your pregnancy. This will provide you with most of the nutrients your body and baby need. However, lactating women are advised to take a daily supplements of iron, folic acid, vitamin B and calcium. Your doctor will  prescribe you supplements you demand after examining your food system and will tell you the proper dose.
Can breast massage help with milk production?

Breast massage will not enhance the quantity of milk you produce, but it can help to open closed canal, loosen lumps or reinforced areas, and decrease the risk of mastitis. 

However very soft strokes should be used for massaging the breasts, as vigorous massage can damage the canal that lead the milk out of your breasts. It is better to do the breast massage by yourself as you are the best judge of how much pressure to make. 

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