Vegetables during breastfeeding: what can and cannot be breastfed?

What vegetables can a nursing mother eat? This is a very important question, because despite the fact that vegetables are healthy and contain many vitamins, they may not be suitable for a nursing mother. This is explained by the child's reaction to a particular vegetable, which must be taken into account when choosing a diet.

What vegetables are good for lactation?

Fruits and vegetables play an important role in the diet of a nursing mother. They contain vitamins and minerals, folate, and fiber. Each vegetable or fruit has its own beneficial elements. Good sources of vitamin A include sweet potatoes, carrots, pumpkin, spinach, and mango. Foods rich in vitamin C include broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts, and citrus fruits. Spinach, asparagus, broccoli, and orange juice are excellent sources of folate. But despite their benefits, not all vegetables and fruits can be eaten by young mothers.

Moms are often concerned about what foods they should or should not eat to keep their babies healthy. While it is important to eat healthy foods, the great thing about breast milk is that it can meet your baby’s nutritional needs even if you don’t have the vitamins you need. One of the healthiest foods you should include in your balanced breastfeeding diet is vegetables. Most vegetables are rich in vitamins and nutrients, but there are specific vegetables to eat while breastfeeding that will keep your energy high and may even increase your milk intake.

What vegetables and fruits can a nursing mother eat after childbirth on the first day after birth? The main goal of the diet in this case is to properly feed your own body so that it can produce the healthiest breast milk for your baby, and it is important to do this from the first day after birth. Eating a lot of unhealthy food or not consuming enough calories will cause your body to dip into its nutrient reserves, leaving you depleted and susceptible to illness. If nutrients are not provided by your food intake, this will ultimately negatively affect the quantity and quality of your breast milk. It is also worth remembering that women after childbirth may have problems restoring bowel function, so the right vegetables and fruits in this case are very important.

Here are some vegetables you can add to a balanced diet to help keep you and your breastfeeding baby healthy.

Lettuce is a low-calorie, water-rich vegetable that is a good addition to a balanced diet for a breastfeeding mother. According to organic facts, lettuce contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc along with vitamins such as thiamine, riboflavin, niacin, folate, vitamin A, B6, C, E and K. Lettuce contains fiber, so even on the first day after birth, it will be well tolerated by both mother and baby. Before eating, it should be washed well and eaten raw, then all the useful substances will be absorbed as much as possible.

Peppers are also rich in water, which is great for nursing mothers. In fact, peppers contain 93.9% water. They are also low in calories and are excellent sources of vitamins A and C, potassium, folate, and fiber. Fiber will stimulate the intestines, which is also important for healthy bowel movements after childbirth. In the first days after the birth of the baby, it is better to give preference to green fresh peppers, red or yellow ones are better to put off for later.

Asparagus is another healthy green vegetable. Asparagus is a good source of fiber, vitamins A, C, E, and K, chromium, and folate, which works well with vitamin B12, which is found in fish, poultry, meat, and dairy products. Together, folate and B12 act as a brain booster to help prevent cognitive decline, which any new mom knows is essential when caring for a newborn. Asparagus also contains tryptophan, an essential amino acid that can stimulate prolactin, a milk hormone. This can help stimulate milk letdown. This vegetable can be eaten immediately after birth as a low-calorie food, paired with sources of protein and phosphorus.

Fresh potatoes are a good source of vitamin A, carotenoids, and potassium. Breastfed babies depend on the amount of vitamin A they consume, which is necessary for proper growth and development. One medium sweet potato has almost the entire daily recommendation of vitamin A for a nursing mother. In addition, potatoes are considered a common daily product in our region, so they are not considered allergenic and have a high calorie content.

But not always a mother after childbirth can satisfy her needs only by means of vegetables, because sometimes she wants something sweet. An alternative in this case can be fruits. Many mothers are afraid to eat fruits, because they can harm the child. But this is not entirely true, there are fruits that can be eaten. Fruits are also an important part of your diet. They provide antioxidants, essential minerals and dietary fiber for the body. If you are breastfeeding, then you will need to consume fresh fruits to provide you with nutrients and energy.

Apricots are rich dietary sources of vitamin C, A, calcium, potassium. Apricots contain important chemical phytoestrogens, which mimic estrogen activity. These chemicals help regulate milk hormones in women and increase lactation.

If you want to increase your folate levels, include bananas in your diet. Bananas are rich in other vitamins and minerals. Bananas also help you replenish the calories you lose while breastfeeding. And even though bananas are an exotic fruit, they can be eaten while lactating.

Apples are a great fruit that is rich in vitamins, contains few calories and is the most common fruit that can be eaten from the first days after birth. You can eat apples whenever you feel hungry, and this will also be very useful for controlling your weight. Apples contain fiber, which stimulates your intestines well. Apples are also very useful for a child, as they almost never cause allergies.

Methods of cooking vegetables that are used by nursing mothers

Of course, there is an opinion that it is better to eat all vegetables and fruits raw, then more nutrients are stored there. This is the right opinion, but there are some conditions for nursing mothers. After all, raw vegetables increase gas formation, which may not manifest itself in any way for the mother, but can be painful for the baby. Therefore, it is better to eat some vegetables cooked.

What fresh raw vegetables can a nursing mother eat? These vegetables include lettuce leaves, green bell peppers, and tomatoes in season. Almost all other types of vegetables are best cooked.

For example, spinach is a good source of calcium, iron, vitamin K, vitamin A, and folate. Raw spinach contains oxalic acid, which can interfere with the absorption of essential nutrients such as calcium and iron. Cooked spinach will allow you to absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamine, calcium, iron, beta-carotene.

Carrots are considered a food that increases milk flow. Carrots contain phytoestrogens, beta-carotene and vitamin A, which can provide additional energy needed by lactating mothers and can also improve breast milk supply. But raw carrots can be a strong allergen, so it is recommended to eat carrots boiled. But it is worth remembering that this method of preparation does not exclude the possibility of an allergic reaction in the child.

Green cabbage is an excellent source of vitamins A, B1, B2, B6C and E, copper, manganese, dietary fiber, calcium, potassium, iron, magnesium, omega-3 fatty acids and phosphorus. Nursing mothers can eat cooked cabbage, as raw cabbage can increase colic in babies.

What stewed vegetables can a nursing mother eat? The process of stewing vegetables is the most acceptable method, as it preserves the maximum amount of vitamins. This process allows vegetables to have a more natural and tasty appearance, compared to boiled vegetables. In addition, stewed vegetables also serve as an important source of dietary fiber. Protein can be found in selected vegetables, but it will also come from any added beef or chicken products. Most stewed vegetables contain small amounts of saturated fat and cholesterol.

Due to the variety of stewed vegetables included, the diet of a nursing mother can provide a significant amount of vitamins and minerals. The total amount of vitamins and minerals depends on the choice, variety and quantity of vegetables.

You can choose almost any vegetable from the list of products that you have eaten before, and you can stew it with other vegetables or meat. In this case, it will be a healthy combination of protein and minerals. You can stew spinach, combine it with peas, bell peppers and celery, and add meat. This dish provides about 9 grams of net carbs.

Stewed vegetables can also be used with fish. You can combine asparagus with fish and rice. It will be a complete meal, and stewed asparagus will add flavor to the dish.

Potatoes are rich in nutrients that provide almost everything you need in a healthy lactation diet, and your baby too. But boiled potatoes lose weight vitamins and contain only starch, so they are not as healthy. The best option may be stewed potatoes. They can be stewed in combination with broccoli, then the broccoli juice will add aroma and flavor to the potatoes.

Pumpkin is another great vitamin-rich vegetable that can be a source of all the vitamins necessary for both baby and mother in the spring. Pumpkins contain carotenoids, which give them a bright orange color. Beta-carotene, present in pumpkins, is an antioxidant that can reduce oxidative stress in many organs. One serving of pumpkin contains a large amount of potassium, which is a great source of energy. It helps balance electrolytes in the body and improve muscle function. Pumpkin contains vitamin C, as well as several important biochemicals that can help protect your child from colds and flu, which are good for the immune system. They also have antimicrobial properties. Pumpkin contains tryptophan, which helps the body produce serotonin. All these elements will be maximally preserved when this product is stewed. It is important to remember that combining pumpkin with sour foods can neutralize these vitamins. Therefore, it is better to eat pumpkin, for example, as part of a stewed vegetable ragout with broccoli and meat.

Vegetables and fruits should be in the diet of every young mother during lactation. And there is no need to worry that this will harm the child. You just need to know what products you can eat, and you need to do this in moderation. In this case, the health benefits of the child from the vitamins received with vegetables will be maximum.