It is important that mothers get a healthy nutrition to aid in their recovery after delivery as the body needs to replace the energy and nutrients lost during childbirth. While there are many diets out there that you can follow, it is crucial that you get a healthy balance of these five nutrients in order to achieve optimal recovery of your body. Read on to find out what they are and how they are important to you.
Mothers who experience significant blood loss during delivery may experience shortness of breath easily, feel physically weak and tired and even suffer from poor appetite after child birth. This could be due to a deficiency in iron. Your body may also continue to bleed after the delivery of your baby, also known as lochia, which will cause you to lose more blood. Iron is a crucial nutrient that your body needs in order to make new blood cells to replace the ones you lost.
To ensure that your body is able to replenish the iron lost during delivery, you can supplement your postpartum diet with iron-rich foods such as lean meat, liver, clams, oysters, fortified cereal and green leafy vegetables. If you’re vegetarian, you can take iron supplements under your doctor’s advice.
You can also take more Vitamin C to increase iron absorption in your body. Avoid drinking excessive black tea as tannic acid in the tea may decrease the absorption of iron.
This essential vitamin is crucial for the development of healthy nerve tissues and for stimulating brain functions. It is also a crucial nutrient needed in proper blood cell production. As such, mothers with a vitamin B12 deficiency may be prone to Anemia.
The best sources of vitamin B12 are animal food, such as clams, tuna, liver, beef and salmon. Some fortified cereals and dairy may also contain vitamin B12. A B12 supplement can be added into your diet if you’re vegetarian or unable to consume meat.
Omega-3 fatty acids such as docosahexaenoic acid (DHA) are essential because our body does not produce enough of it. DHA is one of the main components of brain tissue and it helps in improving mental focus, reducing inflammation and the risk of postpartum depression. While increased DHA may not be a full preventive measure for postpartum depression, higher levels of DHA can help regulate your feelings as it plays a part in serotonin production.
Foods rich in DHA include fish such as salmon and sardines, fortified eggs and dairy. You can also take a DHA supplement to supply your body with this nutrient.
Choline is a form of vitamin B that supports many bodily functions and your overall health. Having adequate amounts of choline helps to ease the symptoms of decreased focus and memory after delivery
Increase your choline intake in your diet by including food such as eggs, quinoa and organ meats like liver into your postpartum meals.
Vitamin D supports your immune system and also reduces the risk of postpartum depression and anxiety. While your body can naturally produce Vitamin D while in sunlight, you might not get a chance to head out to soak in the sunlight as a new mother. However, having that extra boost of Vitamin D is crucial as our bodies does not produce enough naturally, especially if you’re going to be staying indoors most of the time.
The best sources of Vitamin D are fatty fishes like salmon and tuna, fortified dairy, eggs and orange juice.
As important as it is to maintain a healthy diet during pregnancy, it is also equally important to maintain a good nutritious diet after delivery in order to help your body in its recovery and healing. Keeping to a healthy and balanced will allow you to be in the best shape physically and mentally to welcome your new bundle of joy!
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