1- Yogurt: Yogurt is an indispensable food with its excellent calcium and phosphorus content. It not only replenishes the mineral reserves that the mother shares with her baby, but also plays an extremely important role for the baby's bone and dental health. The mother should consume 2 or 3 glasses of yoghurt a day, depending on her energy needs.
2- Egg: Egg is one of the highest quality protein sources. Rich in vitamins A, C and E; It is one of the most important nutrients that should be consumed once a day during pregnancy, with its minerals such as iodine, phosphorus and zinc. However, it is important that it is fully cooked.
3- Oatmeal: Oatmeal makes the mother feel more energetic and contributes to the brain development of the baby. It is the most valuable nutrient that supports the quality of milk in breastfeeding mothers and increases your milk quantity. Oatmeal, which is rich in vegetable protein and fiber, regulates the digestive system. Mothers who want to breastfeed their babies calmly and have a good sleep can also consume it with yoghurt after dinner.
4- Milk and buttermilk: The first way to have a comfortable pregnancy and increase breast milk is to increase fluid consumption. The most important of these liquids are milk and buttermilk, which are important sources of protein and rich in calcium. You should choose skim milk and buttermilk without fat and salt.
5- Tuna: Tuna and salmon are food sources rich in omega-3 and protein. While it supports your baby's brain development, it supports your stress management.
6- Buckwheat: Buckwheat/wheat has a low glycemic index value and high fiber content. This means; It provides blood sugar control and balances digestive system functions. You can consume buckwheat in vegetable dishes, salads or as rice. You can also satisfy your sweet tooth by cooking wheat with milk and adding 1 teaspoon of honey.
7- Oilseeds: Oilseeds such as hazelnuts, walnuts and almonds are recommended for the baby's neurological development and the breastfeeding period. These; It stands out with its rich fatty acid, vitamin and mineral composition. Giving importance to the fatty acid composition in the mother's diet also supports the secretion of better quality milk.
8- Spinach, chard, dill: Spinach, chard and dill, which are preferred raw or slightly cooked, are suitable for both the mother and the mother. They also contain iron, calcium and folic acid, which are necessary for the baby. It should definitely be used in meals.
9- Fennel: We all know that fennel increases milk. It has a relaxing effect on both the baby and the mother by increasing the production of estrogen and prolactin hormones.
10- Garlic, onion: They are among the best foods that increase breast milk. There are compounds that help milk production. Use it abundantly in your meals and salads. It also has an immune system strengthening effect in pregnant women.
11- Water and mineral water: Being dehydrated during pregnancy will increase uterine contractions and cause serious hypotensive attacks in the mother, especially in the summer months. Both pregnant women and breastfeeding mothers should drink 2.5-3 liters of water to increase their milk supply. You can replenish the electrolytes you lose by sweating while breastfeeding with one mineral water a day.
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