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5 essential nutrients that you should consume during breastfeeding

5 essential nutrients that you should consume during breastfeeding



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According to a domestic survey, only half of mothers change their routine during breastfeeding and only 13 percent of those questioned monitor their fluid intake.

The importance of vitamin supplementation during lactation is still less known: less than half of mothers take iron (46 percent), and magnesium, vitamin C and folic acid supplements are only one in every three questions asked. However, because of her health and her baby, a breastfeeding mother should be especially careful about a balanced, balanced diet, proper daily intake of various vitamins, and nutrients.

How does breastfeeding affect the mother's body?

Breast milk has no better nutrition for your baby, as the composition of your baby's needs is always exactly what you need. This way, the baby always gets what he or she needs, but it can be charged to the mother's body. It is because the mother's body begins to deplete its own nutrient stores when there is no adequate intake of external vitamins and minerals over an extended period of time. A few months after the birth of a small newborn, the mother can often feel more tired, irritable, begin to lose hair, and experience other unpleasant symptoms. These may be caused by inadequate intake of vitamins and minerals. During breastfeeding, the mother's vitamin requirement may be up to 30-100 percent higher than that of a non-breastfeeding woman.

Which nutrients does a breastfeeding woman need more?

Vitamins B can help fight fatigue and exhaustion. Vitamins B2, B6 and B9 contribute to fatigue reduction. Eggs and meats are the most important sources, so vegetarians should pay more attention to their diet. Recommended Daily Intake for Vitamin B12 Breastfeeding Mothers: 4.0 µg3.Also important is adequate folic acid intake breast-feeding mothers. Recommended daily dose during lactation: 450 µg. Foods high in folic acid such as black beans, nipples, asparagus and avocados.A Vitamin D one of the most important contributors to the immune system, bones, and cellular formation, contributes to the healthy functioning of the immune system and to the development of bones and teeth. By the end of the year, 95 percent of the Hungarian population is suffering from vitamin D deficiency. While breastfeeding, it is better to pay attention to your daily intake (20 µg for nursing mothers). It can help with the consumption of cod liver oil, salmon, swordfish, milk and clove. It is also indispensable for the maternal body. iron. The body supports the functioning of the body in many ways, from oxygen supply to muscle function. Some excellent iron sources are: soybeans, red beans, lentils, and scarring. During infancy, DHA (omega-3 fatty acid) supports the proper development of the brain, which the baby gets through breast milk. The organization cannot support it, therefore, by all means external work required, so it's recommended to eat fish 2-3 times a week, but also sources of spinach and chia seeds. If the daily rush makes it difficult to prepare a variety of nutritious foods, products specifically designed for breastfeeding mothers can also be of great help.
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