What to eat to get more breast milk and be nutritious

Many women choose to breastfeed their babies after giving birth, because this not only increases the affection between mother and child, but also ensures that the baby will not lack nutrients during the growth process. However, sometimes the baby eats too much milk, which will cause the mother's breast milk to be in short supply. Therefore, during the period of feeding the baby, the mother should also eat some substances that are both milk-producing and nutritious. So what kind of breast milk is most nutritious?

The lactation period refers to the period after giving birth when a mother feeds her baby with her own breast milk, which usually lasts about 10 months. Proper dietary health care during breastfeeding is very important for the health of both mother and baby. Dietary characteristics of lactating women: The diet of lactating women should not only meet their own nutritional needs, but also provide all the nutrients necessary for the growth and development of the baby through breastfeeding. Therefore, it is necessary for breastfeeding women to increase their intake of calories and various nutrients, and their diet must be nutritionally balanced and sufficient.

1. Increase the intake of water-soluble and fat-soluble vitamins - *Vitamin A can promote the growth and development of infant bone tissue. Its deficiency can cause night blindness in children. It is rich in animal liver, egg yolk, carrot, etc.; *Vitamin B1 and vitamin B3 are essential nutrients for the functioning of human cells and will affect the growth and development of infants. They are rich in lean pork, lean beef, fish, etc.; *Vitamin C can promote the development of infant bones. Its deficiency can cause systemic bleeding in infants. It is advisable to eat more fresh fruits and vegetables, which can not only supplement enough vitamin C, but also prevent constipation in lactating women. Note: Because vitamins cannot be stored in the body, they must be supplemented in the diet every day. As long as you pay attention to a balanced vitamin diet, you don't need to take vitamin drugs at all.

2. Increase calcium intake. Calcium can promote the formation of bones and teeth in infants. Breastfeeding can meet the baby's needs for calcium, but the calcium in the mother's body is easily lost, causing calcium deficiency in the mother. Therefore, it is recommended that breastfeeding women take in about 500 mg more calcium per day than usual (the normal adult intake is 600 mg per day). They can drink two glasses of milk every day, and eat some green leafy vegetables, yogurt, lean meat, fish and shrimp, etc.

3. Increase iron intake. Iron deficiency can easily cause anemia. Breastfeeding women have already lost a lot of blood during childbirth, and now they need to ensure the iron content in breast milk, so they should supplement iron. The iron in beans and dried fruits is easily absorbed by the human body. You can eat more walnuts, dried almonds, soybeans, tofu, etc.

4. Increase magnesium intake. Magnesium deficiency can cause depression and muscle weakness in women, and can also cause convulsions in infants. Therefore, breastfeeding women should eat more magnesium-containing foods, such as millet, oats, barley, wheat and beans.

5. Increase the intake of essential fatty acids. Essential fatty acids can promote the brain development of infants. Both vegetable oils and fish contain large amounts of fatty acids. It is advisable to eat more rapeseed, walnuts, soybeans, fish, etc. in your daily diet.