Food · Health · Uncategorized

9 Postpartum Superfoods

postpartum superfoods for nursing and weight loss

Whether you are nursing, trying to get back to your pre-baby body, or dealing with new allergies and sensitivity (like me), this list contains some of the best food to promote lactation, weight loss and maintenance, hormonal balancing, and resupplying your body with all of the vitamins and minerals lost during childbirth.

Water

While not a food, drinking at least your body weight in ounces of water every day is the best way to combat bloating and hunger, flush out hormones and toxins, and super charge your milk supply. Couple this with any or all of the foods listed below for maximum absorption and efficiency!

Chicken breast

Eating lean protein helps your body repair and build new muscle, helping make up for the loose joints you developed during pregnancy and prepares you for eventually running around after your little one when they become mobile!

Chicken breast is also a great source of vitamin B-6, needed for proper brain development and function and to make the hormones norepinephrine and serotonin, which affect mood. B-6 also helps the body make melatonin, which is important in helping regulate your internal clock (source).

100 grams contains the following:

Salmon

Along with the excellent benefits of lean protein, salmon also provides healthy fatty acids, essential building blocks for brain tissue and eye development. One of the best options for nursing.

Salmon contains B-6 and B-12, essential for energy production and hormone regulation, as well as protein and potassium to help you and Baby develop and repair muscle tissue.

100 grams contains the following:

All natural Peanut butter

Processed peanut butter often has extra sugars and preservatives, unnecessary and detrimental to maintaining a healthy lifestyle. All natural peanut butter, on the other hand, provides healthy fat and a great source of fiber, protein, and magnesium.

Experimental and clinical data suggest an association between magnesium deficiency and depression. As early as 1996, a study by Dr. Richard Cox and Dr. Norman Shealy, neuroscientist, noted a correlation between low magnesium and rates of depression, finding 100% of 475 chronically depressed exhibited deficient magnesium in magnesium tolerance testing (source).

2 tablespoons contains the following:

Apples

Apples are one of my all-time favorite snacks because they come in so many different varieties and offer a cure for sweet tooth cravings while providing an excellent source of fiber and vitamin C!

One medium apple contains the following:

Spinach

Spinach is a super food for everyone, especially nursing mothers. Spinach provides water, fiber, and other vitamins, but most importantly provides a good amount of iron to combat any new or lingering deficiency which can lead to anemia. Spinach is, among many other nutrients, a great source vitamin A.

Functions of vitamin A include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system and mucus membranes. Beta-carotene also acts as an antioxidant protecting cells from free radical damage. 

(source)

100 grams contains the following:

Black Beans

Black beans are another all-around super food for everyone. The best part about them is that a little bit goes a long way, so you don’t have to consume a bitch of calories in order to reap some major benefits!

Black beans provide an incredible amount of nutrients including protein, calcium, iron, potassium, magnesium, fiber,  and vitamin B-6!

100 grams contains the following:

Almonds

To get the best benefits from almonds, forego the “milk” which can be full of empty liquids andcontains less actual almonds per ounce than any other almond food product. Opt instead for a bit of almond butter on apples or veggies, or simply grab a small handful and munch away while working. Almonds contain protein, healthy fats, fiber, potassium, calcium, magnesium, and iron!

1 ounce contains the following:

Oatmeal 

We all know that Oatmeal is supposed to be a healthy breakfast option and that it has less sugar and fat than traditional breakfast cereal or bacon and eggs, but do you really know what’s in that gloomy wallpaper paste-like substance?

Plain Oatmeal is hard to choke down for many people, especially this cereal addict! The trick I have used to help me actually crave the stuff is simply adding diced apples, golden raisins, slivered almonds, and a bit of brown sugar. So simple, and little packets of toppings can be made ahead of time! I even use my awesome, affordable Keurig to give me hot water on demand for sleepy mornings!

1 cup contains the following:

Eggs

Eggs are another amazing superfood because they have all the necessary building blocks for a new life! Eggs can be used in so many different recipes or just eaten by themselves. They can be used in sweet or savory dishes, allowing you extra nutrients for any mood or craving!

Just one large egg contains the following:

Each of these superfoods can be incorporated easily in to most diets, or you can create your own diet around them!

Postpartum superfoods for weight loss and breastfeeding
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