As a new mother, confinement is a period of healing, strengthening, and more so preparing your body for life after giving birth. Did you know that arrival of a new child depletes your energy and blood levels? Well, that is the truth. It makes you weak too. That is the reason why you should eat healthy during confinement to regain your health and strength. But the type of food that eat matters a lot. You need food that will restore your energy back and also help you take good care of the newborn.
Any food that you pick during confinement should help in two things: restoring your health and boost the quantity and quality of breastmilk for the baby. In addition, blood is one of the primary components of breastmilk. Therefore, any food should increase the blood level and nutrients for the newborn. So, what are the best types of confinement food? Well, we have rounded up the best confinement food for you. Here is one of the best lists:
• Fresh Greens and Fruits
Vegetable and fruits are known for their richness in nutritional value, and thus they should be a significant part of your diet. Eating greens such as fenugreek leaves help to increase breast milk production. You should also add spinach since it is rich in calcium which very important for both the mother and newborn at this stage. But do not overcook fresh green to preserve their nutrients. When it comes to fruits, you need to choose very carefully. Bright coloured fruits such as blueberries, papaya, and grapes are an excellent choice since they are very rich in antioxidants. Also, fruits such as citrus (orange) and kiwi are rich in Vitamin C, and they also help your body to absorb nutrients better. But DO NOT store fruits in a fridge but rather eat them while still fresh.
Nuts are rich in essential nutrients such vitamins, fibre, carbohydrates, iron, potassium and many others. These are nutrients that every new mum in confinement needs to restore their health and improve that of the baby. To help improve in breastmilk production, almond and cashew nuts are some of the best nuts you should eat regularly. Almonds are also very rich in Vitamin B12, fibre, and Vitamin E. It has also been proven that almonds contain a vast range of minerals including copper, Iron, magnesium and potassium. So, among the nuts that you consume, you must include a handful of almonds. They are super nuts.
Legumes in your diet should include Lentils and Pulses. During the confinement period, mum should take healthy proteins in the plenty. Protein plays a vital role especially when it comes to the healing of wounds and also for the growth of the newborn. It is also important to mention that Lentils contain vitamins, fibre, and minerals. However, it is recommended that you consume yellow lentils since they are easy to digest. Some of the key foods that you should add as pulses include beans and peas. How you cook them is not a problem. Although you can eat them at any time of the day, it is advisable that you take a good serving of lentils and pulses as breakfast.
Some may call it a spice, but turmeric has plenty of health benefits due to the myriad of nutrients in it. It is available in powder form, and it's best taken as a drink. But you can also have the powder put to any dish as you wish. All that is required to have the right quantity which is at least quarter of a teaspoon. Turmeric contains vitamin C and B6, potassium, a lot of fibre and magnesium. In addition, turmeric is believed to boost breastmilk production which is essential during the confinement period. Studies have also suggested that the spice may also help in reducing inflammation and digestive problems.
• Whole-Wheat Bread
This food benefits mostly the baby. Whole-wheat bread is rich in folic acid or what is commonly referred to as the Vitamin B9. Folic acid is essential for the child development as well as for the mum’s health. Research has shown that folic acids help toddler to develop speech and language faster. Wheat is also rich in fibre, and thus it will help you fight the issues of constipation. In addition, leafy green vegetables, strawberries, tangerines and broccoli plants are also an excellent source of folic acid.
• Lean Red meat and pork liver
During the confinement period, the most important thing you should be working on is replenishing your blood. Iron is one of the crucial elements in the formation of blood, and your body absorbs it better from animal products. That is why you should have lean red meat or pork liver as part of the diet. Once your levels iron in the body is increased, the blood increases and this will boost the breastmilk production. You should also know that the baby needs these iron in the body and they can only get it from you. Note that inadequate levels of iron can drain your energy which is not good for a someone taking care of a newborn.
Calcium is an important mineral in all stages of life, but you need it more while breastfeeding. According to the experts, you need at least 1,000 mg per day. That is why you need to have dairy products in your diet to maintain healthy borns and teeth. The best dairy products that are good sources of calcium include yoghurt, milk, and cheese.
There are numerous reasons why fish is an essential food during the confinement period. First salmon fish and all types of fish associated with it are rich in protein which helps with wound healing. They also contain zinc which is good for fighting depression. Other species of fish such as sardine, mackerel and lake trout have high levels of omega-3 fatty acids, which reduces inflammation and also helps in developing baby’s brain. So, have it in your diet.
If you are in confinement, these are some of the best types of confinement food you should eat. Remember that the food is not only important for you but also for the newborn. They need nutrients which they can only get from you through breastfeeding. With this list of best types of confinement food, your health and that of the baby will be improved significantly during the confinement period.