The first 1000 days of a baby's inconceivable start to conception are essential to the development of the baby, so it is important to take care of the proper intake of vitamins and minerals right away.
What should a breastfeeding mother's diet include?In fact, it is worth replenishing your body's stores with some vitamins before conception, as the baby starts to become aware of the fact that she is breastfeeding, even during the baby-planning period. The importance of vitamin supplementation during pregnancy and breastfeeding increases manyfold, as the mother's diet is the baby's diet, so the baby's health during adulthood can be active at this time!
When, what, how much?Breastfeeding mother's intake of vitamins and minerals can be up to 30-100%. Thus, during this period, the mother's diet should be carefully monitored to ensure that she has a varied and vitamin-rich diet. The mother's vitamin stores can begin to be exhausted in the next few months after childbirth. What is a mother's vitamin requirement during breastfeeding? In the table below you will find the answer!* Germany, Austria, Switzerland Reference values for breastfeeding mothers, 2015. Source: //www.sge-ssn.ch/grundlagen/lebensmittel-und-naehrstoffe/naehrstoffempfehlungen/dachreferenzwerte/
What should be included in a breastfeeding diet?A healthy, balanced, balanced diet is extremely important during breastfeeding. Vitamins B2, B6, and B9 contribute to fatigue reduction, and Vitamin B12 also contributes to the proper functioning of the nervous system. Eggs and meat are the most important sources of vitamin B12, so vegetarians should pay special attention to poults - for example. with trout, salmon or mozzarella. Zinc-containing foods, such as pumpkin seeds, cashews, are also worthy of inclusion in the breastfeeding mother's diet, as this nutrient contributes to the proper functioning of the nervous system. Vitamin D especially when it comes to intake, 95% of the Hungarian population suffers from vitamin D deficiency. Vitamin E contributes to the healthy functioning of the immune system, and can be found in, among others, cod liver oil, salmon, swordfish and milk. calcium - which can be introduced into our body with natural yoghurt, ricotta cheese or quinoa - and magnйzium - which can be found between the tonsils and the nipple - healthy bones and teeth are needed for maintenance.For example not only for the mother but also for the baby omega-3 fatty acid, or DHA-containing foods, because it contributes to the baby's normal brain development. Since our body is not capable of supporting it, salmon, herring, or chia magbouli are recommended. It is also important to consume iron foods, eg. spinach, legumes, cashews, beef, cranberries, eggs, and bittersweets with up to 1-2 cubes of high cocoa content, good quality chocolate bars are included in the diet. However, it is important to know that iron is only efficiently absorbed with adequate vitamin C intake. found in peppers, broccoli, cauliflower and oranges. Continuous and balanced intake of vitamins can be a challenge in your daily diet, especially during the post-natal rush. Products made for breastfeeding moms can be of great help.
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