Foods for lactating mothers- Mother's Nutrition

By: Riya Barthwal

Research Scholar (M.Sc-Food Technology), GBPUA&T, Pantnagar
Udham Singh Nagar, Uttarakhand, Pin-263145

Email ID - riyabarthwal2@gmail.com

Present Scenario # Nutritional Care # Mother's Day
In ‘Rigveda’ there is one quote, “Yatranaryastupoojyanteramantetatradevatah”, which means– “The God lives there, where women are worshipped”. Mothers’ milk is always the best food to meet all the nutritional needs of a baby. It contains all beneficial and essential protective substances that can protect the baby from various infectious diseases. Breastfeeding has unique emotional bondage which forms an inner relationship between mother and child which is very important for the mental and physical development of a child. The importance of breastfeeding is known to all. To increase and benefit the purpose of lactation good food and good nutrition of the mother are required.

Fig. 1 Sketch by Riya Barthwal

Lactation
Lactation refers to the formation of milk in the breasts of the mother during the period following childbirth. In humans, the process of feeding milk to the newborn is called breastfeeding or nursing. Breast is not a passive container of milk. It actively produces milk due to the stimulus of the infant's sucking or we can say that the removal of milk from the breasts causes continued milk production. The composition of breast milk meets the peculiar needs of the growing infant. Therefore it is very important for the mother’s body to produce a healthy and optimum amount of milk.

Human milk constituents

Composition of human milk ( % )
water	Fat	Proteins	Lactose	Ash	Antibodies
87.47	3.76	2.14	3.76	0.31	IgA

Carbohydrates 
The main carbohydrate in breast milk is lactose. It serves as a major energy source for baby's growth and development and is linked to brain development.
Fats
Fats are a major source of energy, cholesterol, and essential fatty acids such as DHA which are necessary for the development of the baby's brain, nervous system, and vision and are also responsible for the baby's weight gain.
Proteins
Proteins build, strengthen, and repair the body's tissue and are also needed to make hormones, enzymes, and antibodies.
Immunoglobulin (Antibodies)
The main antibody in breast milk is Immunoglobulin A (IgA). It coats the baby's lungs and intestines, sealing them to prevent germs from entering the body and bloodstream.

30 healthiest foods to eat during breastfeeding

1. Water
Drinking lots of water is required in order to be hydrated as dehydration can make you low on energy. Non-caffeinated, unsweetened beverages, soups, juicy fruits, and vegetables count too as water.
2. Salmon
Salmon is an excellent source of protein, vitamin B12, vitamin D, omega-3 fatty acids, and also DHA, a type of fat important for the development of a baby’s nervous system . All these may help ward off postpartum depression.
3. Whole grains
Whole grains in bread, rice, pasta, oatmeal are an important source of vitamin B, minerals, and fiber. Fiber helps in increasing milk production, keeps blood sugar levels steady, helps in digestion, and also helps in losing the baby weight.  Plus, they are rich in iron.
4. Beef- Beef is a great source of the mineral zinc, iron, and vitamin B.
5.  Bone soup ( Kharode ka soup)
The mother’s body absorbs the minerals found in bone broth very easily. It helps in the production of calcium-rich milk. It also helps in the repletion of lost bone density.
6. Eggs
Eggs are rich in protein, choline, lutein, vitamins B12, vitamin D, riboflavin, and folate. Eggs also do not increase your cholesterol.
7. Green leafy vegetables
Green leaves are rich in vitamins A, C, E, and K, calcium, fiber, and antioxidants. Consuming more vegetables will benefit your health. These also contain phytoestrogens, which have been shown to have a positive effect on milk production.
8. Legumes and beans
Both are excellent sources of protein, iron, fiber, minerals, and phytochemicals making them one of the most highly accessible galact­agogues; increase milk production.
9. Nuts 
Nuts are a great source of protein, fiber, vitamins, minerals, antioxidants, and healthy monounsaturated and polyunsaturated fats. They protect from heart disease and are anti-aging. Almonds are one of the most widely used lactogenic foods in the world. Nuts are usually ingested in the form of laddoos in India.

Fig.2. Best Breast-Feeding Foods

10. Avocados
Avocados are a nutritional power­house for nursing mothers. They are nearly 80 percent fats and help main­tain a feel of fullness plus provide the body with heart-healthy fats. They are also a good source of vitamin B, vitamin K, vitamin C, vitamin E, folate, and potassium.
11. Mushrooms
Certain types of mushrooms are good sources of the polysaccharide beta-glucan responsible for the galactagogue properties. Reishi, shiitake, maitake, and oyster mushrooms have the highest beta-glucan content.
12. Seeds
Seeds are rich in protein, iron, zinc, calcium, as well as healthy fats.
Sesame seeds- Rich in calcium as well as fiber, iron, magnesium, phosphorus, copper, and manganese.
Chia Seeds- A rich source of fiber, protein,  calcium, magnesium, and omega-3 fatty acid content.
Hemp Seeds- rich source omega-3 fatty acids, iron, and zinc.
Ground Flaxseeds- An excellent source of protein, fiber, and omega-3 fatty acids.
Cumin Seeds- help with digestion, relieve constipation, acidity, and bloating along with helping with lactation. They’re also rich in vitamins and calcium.
13. Turmeric
Turmeric is used through­out the world as a galactagogue. Its anti-inflammatory properties are essential for the health and well-being of breast­feeding mothers for the prevention and treatment of mastitis (infection). It also boosts the immune system of not only mom but baby also, to ward off coughs and colds.
14. Ashwagandha
Ashwagandha is an herb used tra­ditionally in ayurvedic medicine. It works on several body systems at once, including the neurologic, immune, endocrine, and reproduc­tive systems. It reduces stress as well as lowers the cortisol levels.
15. Sweet potatoes
Sweet potatoes are rich in vitamin A and potassium which is important for vision, bone growth, immune function, and cell specialization.
16. Apricots and dates
Apricots and dates increase prolactin. Apricots contain dietary fiber, vitamin A, vitamin C, and potassium. Dates are also rich in calcium, fiber and are naturally sweet.
17. Yogurt-This is a good source of calcium and protein.
18. Barley
Barley boosts lactation and keeps you hydrated. Barley malt contains lactogenic beta-glucan which surely helps milk production.
19. Fenugreek + Fennel
Fenugreek is rich in beta-carotene, Vitamin B, calcium, iron, and omega-3 fatty acids which are important for a baby’s brain development. Fennel seeds increase milk supply and reduce gas and colic.
20. Garlic-Garlic is known to boost the immune system, preventing heart disease, and have curative properties.
21. Holy Basil- Holy basil or tulsi aids in milk production, has a calming effect and promotes healthy bowel movements as well as a good appetite.
22. Carrots- Carrots boost lactation and are rich in Vitamin A which also improves the quality of milk production.
23. Asparagus- Asparagus is a high-fiber food that is rich in Vitamin A and K and stimulates the hormone that is responsible for lactation.
24. Apricots-Apricots help stabilize hormonal imbalances. It helps with lactation as it is rich in calcium and fiber.
25. Bitter Gourd-This vegetable is highly nutritious having high water content which keeps the mother hydrated.
26. Drumsticks or Moringa- This is high in iron and calcium.
27. Beets- A very nutritious vegetable that acts as a blood purifier.
28. Lentils- Lentils have lots of minerals, vitamins, dietary fibers, and protein in them.
29. Tofu-Tofu contains minerals, vitamins, calcium, and a lot of protein.
30. Watermelon- Watermelon is rich in fructose, fiber, and water. It keeps you hydrated and increases breast milk supply.

Foods to Avoid

Though, it is recommended to the lactating females that they should eat every kind of food, in order to get all the nutrients, minerals, energy required for the well being of the mother as well as the baby. Still, there are some foods that a lactating mother should fully remove from her diet. These foods can decrease milk supply and may also have some negative and unwanted effects on the baby’s and mother’s health. These foods are known as Antilactogenic foods.
Alcohol
Alcohol can block the release of oxytocin, which results in a reduction in the number of letdowns of a lactating mother. Higher doses of alcohol result in a rapid drop in supply.
Chasteberry ( Vitex )
Chasteberry has therapeutic effects. It acts directly on the pituitary glands and inhibits the secretion of prolactin. When prolactin levels drop, milk supply reduces drastically. 
Caffeine
A large amount of caffeine dehydrates the body and simultaneously decreases milk production. But, yes, if you exercise properly along with the intake of coffee, then there will be no such problem. 
Allergic foods
Sometimes the food you eat can cause allergic reactions in the baby. If there are such foods in your diet then those foods should be avoided. The visible signs of allergy in a baby are skin rashes, troubled breathing, and irritation after breastfeeding. The most common allergic foods are dairy products, soy products, wheat, and eggs. Less common foods allergic foods include fish, nuts, peanuts, or corn. Though, a baby could develop an allergy to any food you eat.

Breastfeeding is the first step towards the development of babies. Therefore it should be more than perfect

References
Manay S. , Foods facts and principles 
Pregnancy magazine
Parents.com

Riya Barthwal
Research Scholar (M.Sc-Food Technology), GBPUA&T, Pantnagar
Udham Singh Nagar, Uttarakhand, Pin-263145
Email ID - riyabarthwal2@gmail.com