Eating healthy is important for any person but it becomes even more crucial for new mothers as they are recovering from childbirth. Besides nourishing the body, it also helps them breastfeed their babies.
The postpartum diet should be filled with essential nutrients like proteins, iron, and fibres. It should also include foods that prevent constipation as it is quite common after delivery.
Proteins
Proteins are the building blocks of cells. After a C-section, new mothers must eat proteins that will promote muscle recovery and support healthy tissue growth. Lean protein sources like Greek yogurt, tofu, white meat poultry and eggs are good choices. Protein-rich foods also help with constipation that can be a common side effect of surgery.
Getting enough iron is also important for new mothers. Iron helps make hemoglobin, a protein that delivers oxygen to the tissues and organs. After delivery, women lose a lot of blood and need iron to heal and combat fatigue. Iron-rich foods include green leafy vegetables, beans and lentils.
Foods high in sodium should be avoided as they increase bloating and gas in new mothers. Items like salted chips, sugary biscuits and packaged snacks should be eliminated from the diet. Excessive alcohol, tea and coffee should also be avoided as they can interfere with breastfeeding. Also avoid fish with high mercury content including swordfish, king mackerel and tilefish as it can cause developmental problems in babies.
For those who aren’t able to get the recommended amount of protein from their diet alone, there are many postpartum protein supplements like Protiva that can be beneficial. These supplements contain whey, casein and a specialized fibrous protein called collagen.
Iron
In addition to protein, new mothers need a lot of iron to compensate for the blood loss that occurs during delivery. It is important to eat iron-rich foods like animal offals (liver, kidney), red meat, fish, poultry and eggs. These foods provide the heme iron that is easily absorbable and help boost hemoglobin levels.
Some women may experience low iron levels even after pregnancy, especially if they were anemic before their pregnancy or lost a lot of blood during labour. If this is the case, it is a good idea to continue taking a prenatal vitamin and take an iron supplement postpartum as well.
Adding an iron supplement like Ferosom is a great way to increase iron intake and ensure that it stays high in order to keep you and your baby healthy. Ferosom is a clinically proven iron supplement that is more easily absorbed than iron tablets and has no gastro-intestinal side effects.
The postpartum period is a time to heal and get back on your feet, so make sure you give yourself the best start possible by ensuring that you’re getting the proper nutrition. A combination of a nutritious diet, rest whenever possible and a support network will go a long way in helping you to feel your best. If you’re unsure of what to eat, consulting with your obstetrician or midwife is always a good idea.
Citrus Fruits
Citrus fruits are a rich source of vitamin C, a nutrient that promotes healing and immune system functions, and protects cells from damage. They are also a good source of potassium and folate. Potassium helps maintain normal blood pressure, muscle contractions and the metabolism of carbohydrates. Folate is an important nutrient for pregnant women and it helps reduce the risk of birth defects.
The genus Citrus contains many different kinds of fruit, ranging from juicy oranges and limes to more exotic citrus like kumquats, tangerines, grapefruit and pomelo. They can be used to add a sweet or tart burst of flavor to salads, sauces and desserts. However, some citrus foods can interfere with certain medications and are best eaten in moderation.
In addition to their high content of Vitamin C, citrus fruits contain an array of flavonoids that have anticancer and heart disease protective effects. These plant-based nutrients include hesperidin, limonin, naringenin, rutin, quercetin and nobiletin.
Most citrus fruits have a thick skin that needs to be peeled before eating the flesh inside. They can be sweet or sour and range in color from yellow, green or orange. The most common varieties of citrus are oranges, lemons and limes. Other popular citrus fruits are kiwis, grapefruits and the shapely buddah’s hand (Citrus medica var. sarcodactylus) which is the ancestor of etrog, a key item in the Sukkot Jewish ritual feast.
Vegetables
Pregnancy and childbirth take a lot of toll on the body of new mothers. It is important that they eat a proper diet to help with their recovery and to supply the baby with essential nutrients and hormones (4). Eating a wide variety of fruits and vegetables is a great way to do this.
Vegetables include leafy greens, stalks, tubers (potatoes), bulbs, and flowers of herbaceous plants, as well as some fruits (5). They are an important source of fiber which promotes digestive health, prevents constipation, and supplies a large amount of minerals and vitamins (6).
Incorporating vegetables like moringa leaves into the diet is also highly recommended, as it contains shatavari kalp, which is extremely beneficial to new mothers during and after delivery (7). It contains Vitamin A, Vitamin B, and Vitamin C in good quantity (8). It is best eaten as a fresh smoothie or in soups, but can also be added to normal sabzi with potatoes and boiled veggies (9). It is advisable to avoid processed foods like salty chips, sweets, soda, and junk food during this period, as they can increase bloating, gas, and heartburn (10). (1).