Do you know what vegetables postpartum women should eat to be good for their health and have plenty of milk for their babies? The following 21 best vegetables for postpartum mothers will help your diet during confinement days to bring in milk and restore your health more quickly!
1. Essential nutrition for postpartum women
1.1. Supplement adequate nutrients
Giving birth causes mothers to lose a lot of energy, blood and water. Therefore, if the mother is not fully supplemented with the necessary nutrients and a reasonable rest regime, it will be very difficult for the mother to restore her health and have enough milk to breastfeed. During this period, mothers should especially eat a full and balanced diet of nutrients through foods, Vegetables for mothers after giving birthavoid the phenomenon of excess of one substance and deficiency of another.
Postpartum women need to be fully supplemented with essential nutrients for the body (Source: marrybaby.vn)
After giving birth, many mothers have excess fat and lack of necessary nutrients, so you need to have a healthy diet, abstain from fats, and try to exercise regularly. to avoid being overweight, back pain and dizziness, which directly affect the health of mother and child.
1.3. Nucleotides
Mothers need to pay special attention to the amount of nutrients provided to their babies through their milk, especially nucleotides, a very necessary and important compound for newborns that is used to help strengthen their immune system. children when their immune system is not fully developed in the days of birth.
1.4. Drink enough water
In addition to nutritional supplements, mothers also need to drink a certain amount of water every day to compensate for the lack of water during pregnancy and labor.
1.5. Increase FOS fiber from fruits and vegetables
Mothers should continue to drink nutritional milk for pregnant and lactating mothers supplemented with FOS (fiber from vegetables and fruits) to ensure adequate nutrition without fear of weight gain and is good for the system. digest. In addition, mothers should also supplement this amount of fiber through vegetables to be able to restore health quickly.
Postpartum mothers should supplement fiber from FOS fruits and vegetables to be good for the digestive system and ensure nutrients (Source: baohaspa.com)
2. Vegetables for postpartum mothers to restore health and stimulate milk production
The vegetables below all have many great advantages to ensure health during quarantine.
2.1. Malabar spinach
Malabar spinach is the type vegetables for mothers after giving birth to increase milk production So familiar, this is one of the secrets to stimulating milk production that many mothers have chosen from the past to present. Malabar spinach contains vitamins A, B, C and a lot of calcium to help increase the amount of breast milk, but it can also reduce inflammation, uterine contractions and help mothers recover quickly after giving birth. Mothers can use leafy vegetables to cook soup or drink pureed water, it will help mothers push out fluid and produce more milk.
2.2. Malabar spinach
Malabar spinach is a special vegetable that contains a lot of vitamins A, B3, mucus and iron, which are good for pregnant women and postpartum mothers. Mothers can use spinach to prepare dishes with fresh meat rich in nutrients such as chicken or stewed with black beans to eat hot to make more milk, restore health, skin and hair.
Malabar spinach is good for the digestive system, improves milk production, and helps mothers quickly recover health (Source: tinmoitruong.vn)
2.3. Sweet potato
Sweet potatoes are commonly grown today, so mothers can easily find clean, safe sources of fresh vegetables and fruits to process into boiled, stir-fried or soup dishes to add to their confinement menu. These dishes are good for the digestive system and bring a lot of milk to the mother.
2.4. Jute vegetables
Jute vegetables eaten in appropriate and moderate amounts will be a good food for mothers who are breastfeeding. For women who have just given birth, in the first week they should eat 150 – 200 grams of jute vegetables, and in the following weeks, mothers can eat up to 2 times a week and an amount of 200 – 250 grams. Cooking jute soups to increase the amount of milk and fat in breast milk is often done by mothers.
2.5. Bean sprouts
Beans are clean foods containing lots of protein, vitamins, and cellulose that help develop tissue cells and prevent bleeding in mothers who have just gone through labor. Mothers can use bean sprouts eaten raw or stir-fried or cooked in their daily meal menu to prevent constipation.
2.6. Dill
Dill is a precious herb that effectively increases milk production in postpartum mothers. According to research, dill contains photoanethole, anethole and dianethole, which are compounds that can stimulate the production of estrogen and prolactin to secrete breast milk. Mothers can use this vegetable directly by eating it raw or processing it into their daily dishes.
Using dill in daily dishes will help mothers effectively increase milk production (Source: suckhoedoisong.vn)
2.7. Broccoli
Broccoli contains many vitamins and minerals that are beneficial for the body. The amount of carbohydrates and protein in broccoli is much higher than other common vegetables. Mothers can prepare broccoli by stir-frying or boiling to make their meals more flavorful and delicious.
2.8. Kale
Kale is very good for pregnant women and postpartum mothers. It contains many beneficial nutrients and contains a lot of water to supplement the lack of nutrients and water during the mother’s labor. Mothers can prepare kale by cooking soup, stir-frying or boiling as you like to change the taste of your meals every day and be good for your health.
2.9. Spinach
In addition to kale, mothers can use spinach to change their meal menu, avoid boredom while still increasing milk production, ensuring nutrition and fiber for themselves.
With the same processing method, mothers can stir-fry and cook spinach as they like to suit their own taste.
2.10. Chrysanthemum
Chrysanthemum is also one of the varieties Vegetables for mothers after giving birth popular. This vegetable is very easy to prepare and eat, and can provide the necessary amount of water and nutrients that are lacking in the mother’s body during pregnancy and labor.
2.11. Asparagus
Using asparagus regularly is very good for your baby’s development during pregnancy, and it is also a type Foods that promote milk production after giving birth. You should choose fresh asparagus with small and short stalks to process into dishes such as soup, soup as you like to make the dish more delicious.
Asparagus is a food that is extremely loved by postpartum mothers (Source: phapluatdansinh.phapluatxahoi.vn)
2.12. Lettuce
For women who unfortunately have clogged milk ducts after giving birth, eating lettuce is a perfect solution to help mothers have milk come in quickly. Scientific studies have shown that the iron, phosphorus and calcium found in lettuce are extremely beneficial for the mother’s health, while also helping the baby develop stronger bones and teeth.
2.14. Spinach
Red amaranth contains a lot of fiber, vitamins and minerals that are essential for the mother’s body. Regularly eating red amaranth will help reduce the risk of postpartum anemia and effectively strengthen the immune system.
2.15. Gotu kola
Gotu kola not only improves milk production but also acts as a valuable medicinal herb to treat open wounds and mild postpartum infections in mothers. In addition, drinking pennywort juice every day also helps mothers circulate blood and have bright and youthful skin.
2.13. Seaweed
Seaweed leaves contain iodine and iron, which help nourish blood and provide adequate nutrients for breast milk. In addition, eating seaweed soup also helps the mother’s digestive system work better, helps prevent constipation and is good for the heart.
Seaweed is very good for postpartum women (Source: s1.bloganchoi.com)
2.16. Fenugreek and parsley
Fenugreek and parsley are two herbs that can stimulate postpartum mothers’ milk glands to work more strongly. After giving birth, mothers can use these two herbs to stimulate milk flow and increase the amount of nutrients in milk for the baby every day.
2.17. Lotus root
Lotus roots contain large amounts of vitamins, minerals and starch that are good for the stomach, promote milk production, clear heat and detoxify the body.
Eating many dishes made from lotus roots such as soup, soup or stir-fry will also help mothers eliminate accumulations in the abdomen, make the digestive system active and stimulate eating.
2.18. Banana flower
Banana flowers or porcelain banana flowers are foods that mothers can use during confinement meals after giving birth. According to Oriental medicine, banana flowers make breast milk better and more nutritious for the baby’s comprehensive development. In addition, banana flowers are also a clean, safe food without worrying about chemicals that mothers can use with peace of mind.
2.19. Luffa
According to Oriental medicine, luffa is a fruit and vegetable that has cool, healing properties and has the ability to help blood circulate better, and can ease the pain caused by uterine contractions in the mother after giving birth.
Mothers can process luffa into soups and stir-fries as they like to increase milk production and restore their health after giving birth.
With only melons costing a few thousand dong, my mother had a delicious and nutritious meal (Source: baomoi.com)
2.20. Tomato
Tomatoes are a type of vegetable that contain many vitamins, fiber, iron, potassium… helping mothers strengthen their immune system and provide nutritious milk. Mothers who are breastfeeding should add tomatoes to their daily meals to support their milk supply with adequate nutrients for their babies every day.
2.21. Papaya
Green papaya is one type Foods that promote milk production after giving birth Indispensable for mothers who have just successfully given birth. It contains many vitamins and enzymes to help mothers digest easily. Moms can cook stewed green papaya with pig’s feet to stimulate milk production as quickly and abundantly as possible.
2.22. Pumpkin
Pumpkin not only contains many nutrients that are good for the baby, but it is also a food that can help mothers maintain weight and nourish their skin effectively. After giving birth, mothers should use pumpkin in their daily dishes to increase the amount of milk for breastfeeding and increase the immune system against disease-causing bacteria and viruses.
Delicious dishes with pumpkin for postpartum mothers (Source: brafton.com)
To ensure milk production and help restore health quickly after giving birth, why not add the freshest foods to your daily diet, right?
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