Many people believe that you need a certain food to be consumed when you are breast feeding. This is actually not entirely true. Because, the best consumption pattern is actually as normal as when you are in the state of pre-pregnancy. The there are many best consumption design, and it need to be maintained in order to achieve the body health. However, when you are breast feeding, the consumption pattern will be more and more crucial since you are going to need to full fill your baby needs, as well. Here is several food that you should take to produce high quality breast milk.
Vitamin D is the source of bone health. It is mostly known could be obtained from the sunshine. However, today’s exposure of sunshine cannot be reliable, as well. Not only that the environment is starting to fill the air with toxic, the skin cancer threat is also quite significant. Therefore, obtaining Vitamin D from the food consumption is still the best option for you. And for your information, each person needs to have at least 400 to 1,000 IU vitamin D every day.
To full fill your Vitamin D needs, you can have it from the mackerel, salmon, yoghurt, and orange juice. These foods are containing high amount of Vitamin D., though; the composition sometimes still not enough. That is why you can take a supplement if it is needed. Moreover, the Vitamin D is significant for your baby; therefore, it cannot be taken lightly.
Calcium is one of the most important food for the human body. Furthermore, it is highly needed for the baby. Because, Calcium will help the development of their body, and it help to strengthen the bones. The deficit of calcium can make the baby weak and slow in body growth. Therefore, make sure you take the adequate amount of it in order to guarantee your baby will have the same.
The breast feeding woman will lose her calcium storage from the bone to fully fill the baby’s need. Research has been conducted, and it is resulting in information that a woman could lose three to five percent of her bone mass during the breast feeding period. Therefore, it is necessary to make sure that you have the proper consumption of calcium to regain the bone mass six months after the breast feeding period.
As for full filling the calcium needs, there are much food that you should take regularly. For example, the green vegetables such as spinach and broccoli. Cheese, yoghurt, Tofu, and dried beans can also be a great source of calcium. Furthermore, milk is also one of the best sources of calcium. And if your diet is still unable to complete filling the calcium need, additional supplement with doctor control and suggestion can also be taken.
Iron is the source of power for the body. It can be achieved by consuming food or dark colored vegetables. However, you should know that there are many foods that can prevent and enhance the absorption of iron. For example, you might want to avoid tea because it can get in the way of the absorption. And in the other hand, you should take a glass of orange juice since it helps the absorption of the iron.
Protein is very good to maintaining your body tissues. It is very important for the mother and the baby that recommended serving for the breast feeding mother is up to six and a half ounce each day. To get the protein, you can have it from meat, poultry, fish, egg, peanut butter, or dried beans. These are the example of the product that could provide you a huge amount of protein.
With adequate consumption of protein, your baby will have a better immunity system and he will have a better growth development. Moreover, the fish that has a high component of protein such as salmon, mackerel, and tuna are usually rich of DHA. Therefore, it will also help the brain development as well as the eye health.
Folic acid is the kind of food that is beneficial to keep the baby’s development as well as the health of the mother. The recommended serving of the folic acid is 400 micrograms. You can obtain it from various foods such as the green vegetables, citrus fruit, meat, poultry liver, and also beans. Make sure you full fill the number needed to guarantee the quality of your breast milk.