Breastfeeding fish can become both superfood and harmful, and it all depends on what you eat. If we talk about the benefits of eating fish, then they certainly are, and it is important to use them for the benefit of the baby. Therefore, each young mother should know the beneficial properties of a different type of fish.
Can I eat fish nursing mom?
Maternity requires its part of the sacrifice to protect the well-being of your precious little child. With your pregnancy, you may have made several changes to your diet and lifestyle to make sure you have a healthy baby. You need to have a balanced diet to ensure that your baby has adequate nutrition during breastfeeding, since your breast milk is its only source of nutrition. Yes, breastfeeding moms can eat fish, but you need to be careful in choosing them.
Instead, choose low-alloy fish such as salmon, pollock, catfish, tuna. If you eat fresh fish caught on the spot, check out local recommendations for consuming fish from this pond.
Certain fish are superfoods for pregnant and lactating mothers, as they contain higher levels of fatty acids and lower levels of mercury. Here is a list of fish that you can safely enjoy during lactation: Atlantic mackerel, capelin, herring, mullet, shrimp, salmon, trout.
The main thing is that the fish you eat is fresh. How to determine whether fresh fish? When buying fish, you need to touch the fish and check whether its body and fillet are firm, which should be firm and shiny. If it looks pale, it can be assumed that the fish are not fresh.
Consumed in any form, for example, grilled, steamed or finely fried, the fish contains many nutrients. This is the only seafood product that nutritionists recommend when you choose a healthy lifestyle. Moreover, if you want to lose weight, to avoid further health problems, you should include in your daily diet a variety of fish, such as tuna, mackerel and salmon. They have lots of beneficial vitamins that prevent your overall well-being from falling victim to chronic diseases.
The benefits of fish during lactation
The health benefits of fish during lactation include providing instant energy, regulating cholesterol levels, improving cardiovascular health, maintaining psychological health, maintaining respiratory health, treating insomnia, improving skin and treating damaged scalp. Other benefits include stimulating strong muscles, regulating body fluids, treating iron deficiency, supporting strong bones, and supplying the body with vitamin D.
You can many nutrients, only consuming one serving of fish fillets.
- Fish provides instant energy. Your body needs enough protein to stay strong after each feeding. The consumed fish can work as an instant energy enhancer due to its high protein content. With the necessary amount of nutrients in your body, you will not only be balanced with energy levels, but also proteins will rejuvenate damaged cells. To maintain the level of energy in your body, it is recommended to regularly consume any healthy kind of fish.
- Low calorie
Calorie intake is much easier than burning them; thus, you should choose an option with fewer calories, such as fish. Grilled or steamed fish contains a minimal amount of fat, which makes it ideal for mothers after giving birth. In addition, fillets of any fish fried in olive oil can double the nutrients that not only keep you full for several hours, but also nourish your cardiovascular health by promoting good cholesterol.
- Fish improves the cardiovascular system.
Being loaded with omega-3 fatty acids, the fish consumed can work wonders for your cardiovascular system. Omega-3 also helps to expand the constricted arteries that help in blood clotting.
- For psychological health
Many studies have shown the effect of salmon and mackerel consumption on your psychological health. Nutritionists propose to include in the diet of a young mother a lot of fish to prevent age-related brain disorders. In addition, research has shown that if you consume meals cooked with fish twice a week, it can improve your brain condition, enhancing your concentration and cognitive function. In addition, it is believed that nutrients help to reduce depression, stress and anxiety, which often happens in young nursing mothers.
- For respiratory health
Environmental pollution can affect your respiratory health and your baby. You need to consume foods that contain nutrients, such as potassium and vitamin B, which prevent your respiratory system from various chronic diseases. Moreover, nutritionists suggest including salmon and tuna in the diet of women with asthma, or whose families have asthma, which has been shown to reduce the risk of developing a similar pathology in your child. Fish properties can alleviate the factors that contribute to inflammation due to persistent coughing and help get rid of breathing difficulties.
- Fish treat insomnia
Insomnia for a young nursing mother is not new, especially in the first month of breastfeeding. But this condition is not only annoying, but potentially has the potential to adversely affect your mental health. Nutrients such as vitamin D, protein, magnesium, manganese promote peaceful sleep for several hours, and a deficiency in these nutrients can lead to chronic insomnia. You can reap these essential ingredients only by consuming fresh fish fillets.
- For young skin
A healthy diet leads to youthful skin due to the intake of numerous vitamins and minerals. Incorporating fish into your daily diet can be your secret beauty because of the high levels of acids, protein, vitamin A and vitamin B. When consumed together, these nutrients promote skin elasticity, which reduces the risk of premature aging. In addition, properties can effectively deal with factors that contribute to skin diseases such as psoriasis.
- Helps in regulating fluid
Your body needs minerals, such as magnesium, to ensure proper flow of fluids. You can include fish in your diet in this regard instead of choosing magnesium supplements. Grilled fish fillets can effectively help regulate the fluids in your body.
- Fish prevents iron deficiency. Consumption of red blood cells after birth at mom is reduced, which contributes to iron deficiency in mom and baby. When enriched with iron, nutrients suggest consuming fish if you have an iron deficiency. The inclusion of tuna and salmon can contribute to the development of blood circulation, combating the risks associated with chronic fatigue and anemia.
- Fish is a source of calcium and vitamin D, which your bones need regularly during lactation to provide a baby as well. In addition to dairy products, fish can be a safe source for obtaining these essential nutrients.
The health benefits mentioned above show that any kind of fish is necessary for your overall well-being. You should consume one serving of fish at least twice a week to mitigate the factors that are harmful to health and without harm to the baby.
The benefits of different types of fish when breastfeeding
Non-allergenic fish when breastfeeding is, predominantly, all varieties of white fish. In general, many whitefish such as cod, hake, haddock, and putasu contain the same basic nutrients. They are excellent low fat protein sources.
This is cod, which is a rich representative of many useful items. Cod is a rich source of protein and is very low in fat and saturated fat, so it is suitable for anyone looking for their cholesterol levels. Cod contains a lot of vitamin B12, which is necessary for healthy blood and a healthy immune system, as it helps to reduce fatigue and drowsiness. Cod is rich in iodine, which is necessary for a healthy metabolism in a child and mother, and it keeps the thyroid gland healthy. Cod is also very rich in selenium - an antioxidant that is necessary for healthy skin, hair and nails. Cod is also a great source of potassium that helps keep blood pressure at a healthy level.
Haddock is also a type of white fish. Haddock is an excellent source of magnesium, which reduces the level of stress in young mothers and promotes peaceful sleep.
Flounder is an excellent source of protein, which is necessary for the creation of healthy muscles, as well as for healthy growth and development in children.
Flounder is a good source of vitamin B1 (thiamine), which helps maintain healthy heart and nervous system, and helps your body get energy from food.
Pollock is one of the common types of fish that is widely used in the daily diet. In terms of nutrient composition, pollock is not inferior to other types of fish. Pollock is a source of phosphorus, which is necessary for healthy bones.
Pollock is also a good source of iodine and selenium.
Heck also contains key nutrients such as protein, fat, vitamin B6, vitamin D, phosphorus. Like all fish, hake is an excellent source of protein and, unlike meat, it does not contain saturated fat. Hake fillet does not require preparation. Hake meat is especially healthy, nutritious, easily digested and therefore amenable to consumption by nursing mothers. Due to the very low amount of energy that characterizes it, hake meat is often used in low-calorie diets. Hake is a source of potassium and vitamins B. Potassium is the most common mineral (necessary for the human body to maintain fluid and blood pressure balance at normal levels, to regulate neuromuscular excitability and heart rate). Among the vitamins, the contribution of vitamin B3 (either niacin or vitamin PP) is released, which protects the skin and facilitates digestion.
This is definitely a very useful product for everyone. But as for nursing mothers, it has its own nuances. Red fish is a high-calorie, lean source of protein, rich in selenium, vitamin A, potassium, and omega-3 fatty acids. A diet that regularly includes these nutrients can greatly benefit your health by preventing serious pathologies. Despite its potential health benefits, red snappers can contain levels of mercury that make it unsafe for pregnant women and nursing moms if there is more than a few times a month. However, if you eat in moderation, it can provide all the nutrients.
One serving of red fish contains almost 70 percent of the amount of selenium that is recommended daily. Selenium supports the function of leukocytes and is necessary for the proper functioning of the thyroid gland. It is an antioxidant that may be able to prevent the formation of free radicals due to DNA damage, which can lead to rheumatoid arthritis, cancer and heart disease. The antioxidant power of selenium is enhanced when it is combined with a source of vitamin E. Serve fish rich in selenium, such as red snappers with foods high in vitamin E, such as asparagus, sweet potatoes or dark leafy greens, such as spinach, greens or cabbage.
Each serving of cooked red fish provides 10% of vitamin A for an adult woman and 11% of vitamin A for her baby. This vitamin is vital for the immune system. Vitamin A also plays a role in cell reproduction and differentiation. Consuming enough vitamin A per day can reduce the risk of developing eye disorders such as cataracts or age-related macular degeneration. Vitamin A is a fat-soluble nutrient and requires a source of fat to be absorbed by the intestines.
Some varieties of red fish contain 444 milligrams, or 9 percent, of potassium in each cooked portion. Potassium is both a mineral and an electrolyte. Potassium is needed to start the enzymes needed for energy metabolism, and to ensure proper smoothing of smooth, heart and skeletal muscles. A diet that does not have enough potassium can increase your chances of having a stroke, high blood pressure, osteoporosis, and kidney stones.
Omega-3 fatty acids are the main advantage of eating red fish during lactation, since not one variety of fish does not contain them in such quantity.
Red salted fish contains 0.31 grams of omega-3 fatty acids in each portion of 100 grams. This concentration of omega-3 fatty acids is approximately equal to the amount provided by a portion of shrimp, catfish, crabs or scallops. Eating fish rich in omega-3 fatty acids regularly can significantly reduce the risk of heart disease, atherosclerosis, and high blood cholesterol.
Taking into account all the health benefits, it must be said that red fish is useful for nursing moms, but not more than once a week. You also need to start eating red fish when your child is more than two months old, since the risk of allergies is slightly lower in children of this age.
Salmon has key nutrients such as protein, omega-3, vitamin B12, vitamin B1 (thiamine), vitamin B3 (niacin), vitamin B6, vitamin B5 (pantothenate), vitamin D, vitamin E, potassium, phosphorus, selenium, iodine. Salmon is one of the most nutrient rich foods you can eat.
Not only is this a fantastic source of protein, it is a powerhouse of vitamins. Salmon is an oily fish, which means it is an excellent source of omega-3 fats. They help keep your heart healthy, help maintain healthy blood pressure and help maintain triglyceride levels in the blood at a normal level. Smoked salmon has all the benefits of fresh salmon, but contains high levels of salt.
Trout is another representative of oily fish. The beneficial elements of trout are protein, omega3, potassium, selenium. Trout is also rich in B vitamins, which are necessary for a healthy nervous system.
Certainly useful, and primarily because of the freshness of its use. Although river fish is not as high in healthy omega-3 fatty acids, they still make a nutritious choice for your lunch or dinner, as most of them are low in fat and high in protein. Some freshwater fish provide 30% of the initial dietary consumption of an adult. Even though freshwater fish is not as high in healthy omega-3 fatty acids, they still make a nutritious choice for your lunch or dinner, as most of them are low in fat and high in protein. A portion of freshwater fish provides 30% of the initial dietary consumption of an adult. But such a fish may contain some freshwater parasites that breed in its body and are dangerous to humans. This may be some types of worms, and heat treatment for them is not terrible. Therefore, fresh fish for nursing moms are not strongly recommended just because of this. If you are confident in its quality and location of the catch, you can eat it after proper preparation.
Very useful product. She has many representatives.
Mackerel is also oily fish, which contains key nutrients: protein, omega-3, vitamin B12, vitamin D, phosphorus, vitamin B2 (Riboflavin), vitamin B6, iodine, selenium. Mackerel is one of the richest sources of omega-3. They are useful for brain and eye development in babies when mothers eat them during pregnancy and lactation. Mackerel is an excellent source of vitamin D, which helps us absorb calcium and is essential for healthy bones and teeth.
Breast-fed fish preparation and products
Breastfeeding fish caviar is as beneficial as the fish itself, since it is a concentrated fish product. Caviar is high in protein and low in both trans fat and carbohydrates, making it an attractive part of healthy eating. This delicacy is also rich in potassium, a nutrient that can help lower blood pressure. It is also believed that potassium helps prevent the accumulation of kidney stones, and some migraine sufferers find it helps to alleviate their symptoms.
The health benefits of caviar are ensured by the presence of large amounts of vitamins and minerals. Vitamin A promotes healthy recovery of skin cells, supports vision, reducing the risk of cataracts and macular degeneration. Studies show that vitamin A prevents urinary stones, helps prevent certain types of cancer and slows down the aging process. Vitamin A boosts the immune system to combat harmful antigens, increasing lymphatic activity in the body.
The most significant content of minerals in caviar are calcium, magnesium, phosphorus, potassium and selenium. Calcium, which supports the construction and maintenance of strong bones, provides optimal functions of the heart, nervous system and muscles. Studies also show that calcium helps protect against the development of cancer, diabetes, and hypertension. Magnesium was recognized for everything from chronic insomnia to the creation of stronger muscles. It is said that the mechanism of action of this wonderful mineral is the production of a growth factor (IGF-1). It is an insulin-like chemical that promotes muscle development and also relaxes the nervous system, sufficient to provide elevated mood and deeper sleep. Potassium is another important mineral found in the calf, which maintains water balance, increases muscle strength, and reduces the risk of anxiety. Selenium is an antioxidant and important mineral. It works as an antioxidant with vitamin E to protect cells from damage caused by free radicals and other compounds in the body that can lead to heart disease or cancer. Selenium is an important mineral that helps immune function and supports cell growth. Caviar is also rich in vitamins A and E, which are necessary for cell growth and health of the immune system. The health benefits of caviar in selenium are most noted, however, for its ability to stimulate the immune system and carry out anti-aging actions, such as protecting the skin from the rage of free radicals.
The health benefits of fatty acids in caviar are also well known. Nutritional data concludes that the caviar cup contains approximately 13 mg of omega-6 and 1086 mg of omega-3 fatty acids. Omega-3 fatty acids reduce the risk of breast, colon and prostate cancer, as well as reduce the incidence of heart attacks and strokes.
But you should be careful to eat caviar during lactation, because this product is more allergenic than just fish. Therefore, you need to start with half a teaspoon and no more than once a week.
Salted fish is one of the products of fish processing. The process of cooking salted fish can be in the form of marinating or drying for several days under the hot sun. The marinating process makes salted fish look like fresh. If the salted fish is dried in the sun or in the oven, then a huge amount of salt is required for storage, which is not very useful for a nursing mother.
What are the advantages of salted fish? Salted fish has the following nutrients: protein, fats, calcium, phosphorus, iron.
The benefits of salted fish can help the body in accelerating wound healing.
Iron is contained in salted fish, it is also very useful for our body to prevent the appearance of anemia. Anemia is a symptom of a lack of blood. Iron contained in salted fish will help the body in the production of blood cells and prevent anemia.
Salted fish could also support and enhance the immune system. This is due to the benefits of protein content that exist in salted fish.
Smoked fish is cooked on an open fire or in the oven by direct action of fire and heat. This method of preparation involves the accumulation on the fish surface of special substances that give it such a wonderful aroma and smell. But these substances can be very carcinogenic. They also enhance the taste of breast milk, and after such food your baby can refuse breast simply because of the strong "smoked smell." Hot smoked fish has similar cooking technology, only the smoking process is faster.
Fried fish can be the best way to prepare fish for nursing mothers, if you use the minimum amount of oil. It should be remembered that too much heat treatment is not recommended. If you fry fish with vegetables, then you retain its maximum beneficial properties.
Dried and dried fish undergo insufficient heat treatment, and therefore is a potential source of many bacteria, including botulism. Therefore, it is not recommended to eat, and especially during lactation.
Canned fish can be used in the mother's diet when breastfeeding, but you need to understand that it does not contain as many nutrients as fresh. You also need to know that canned food prepared by the manufacturer is safer than homemade, because of the risk of storing botulism sticks.
Boiled white fish is the best and most useful product for a young mother and her baby. Since fish boil quickly enough, all the nutrients in it are saved.
Breast-fed fish recipes
- Salmon with steamed vegetables.
This quick recipe is the perfect low-calorie dinner. For a dish you need: 200 g of brown rice, 100 g of green beans, 4 steaks of salmon, sliced. For seasoning you need sweet soy sauce, 1 lime juice, 2 tbsp. Chili in a jar or 1 red pepper, 1 tbsp. Rice vinegar, 1 tbsp. Golden sugar.
For decoration you need 4 onions, 4 tablespoons of sesame, pickled ginger.
For cooking in a small bowl, mix the ingredients of the salmon fillet with spices, then set aside. Boil the rice in plenty of water and drain after being cooked and infused for about 15 minutes. Put vegetables and fish in a double boiler. Fish need to cook for 5-8 minutes until cooked. When everything is cooked, mix the vegetables with rice and add the onion and dressing from the sauces and place the salmon on top, decorating everything with sesame.
- Fish in the oven with rice noodles.
To prepare, take: 3 steaks of salmon, olive oil.
Glaze requires 2 tsp of tomato paste, 1 tsp. Apple cider vinegar, 1 tsp soy sauce, pepper.
For garnish: 200 g dried rice noodles, 2 p. L butter, 2 cloves of garlic, 5 onions, 3 chili peppers.
For cooking, boil noodles for no more than 5 minutes in a water bath, then strain and set aside.
Heat the oven to the maximum. Add vinegar, sauce and pepper to the paste to get a frosting and massage the salmon fillets with the frosting. Place the salmon pieces on the baking dish and wait 6-8 minutes for it to soak. Then leave in the oven for 8-10 minutes until the fish is ready.
Fry the oil with garlic and green onions, chili for a couple of minutes until soft, then add the noodles, beans and pepper. Serve the noodles with fish and sauce.
Breast-feeding fish provide essential vitamins and fats that moms and babies must receive. It is very important to choose the right fish with maximum health benefits, then you and your baby will be healthy.