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    15 Important mother food

    Food is fuel for human life. The food contains all essential vitamins, minerals to run our body function smoothly as well as efficiently. Here, you can enrich your knowledge easily by reading these 15 important mother food.

    Here, Fifteen most essential Mother food is given below:

    Sardine and Salmon fish  Nonfat Milk  Yogurt  Egg  Lean meat  Whole-Wheat bread  Green leafy vegetables  Brown rice  
    ChickenAqua  Oatmeal  Banana  Blueberries  Orange  Avocado   
    1. Sardine and Salmon fish

    These fishes are the better Protein source, enrich with Omega-3 Fatty Acids, Vitamin B, Potassium, Selenium, and antioxidants called Astaxanthin. It also helps to prevent Heart Disease regulate Weight Control, prevent many long term diseases like heart diseases, cancer, arthritis, etc. . Women taking these fish found more DHA of their breast milk than women who do not take sardine and salmon at the recommended amount.

    • Nonfat Milk

    Calcium is essential for every woman, either nursing or not. It is the greatest source of Calcium, Protein, Zinc, Magnesium, and Phosphorus. This type of milk contains almost all nutrients, but no harmful fat can raise your bad cholesterol even gain Weight. When women become a mother, her body needs twice more milk than usual needs daily. So, mothers should take 2 to 3 glasses of milk every day to fulfill their body requirements at the optimum level. One glass of milk has approximately 300 grams of Calcium. Milk is the ultimate powerhouse to make your bones, teeth, and muscles stronger, healthier.

    • Yogurt

    Rich calcium and protein source is very much required for mother, especially pregnant and nursing mother. Greek yogurt contains a high level of Calcium, protein which build your bone stronger. Suppose a pregnant mother can’t take adequate Calcium from her daily supplements. In that case, her body takes Calcium from her bones to fill up the baby fetus’s calcium demand. That’s why the mother needs this nutrient at the best level to prevent osteoporosis and subsequent bony disease. Research study strongly recommends that a pregnant mother need about 1000 to 1200 mg of Calcium daily to reduce the risk of premature delivery.

    • Egg

    An egg is a topmost food for any mother, like a pregnant and nursing mother. It is the easiest way to fill up your protein, vitamin-D demand by taking this food. Usually, a pregnant mother can take two hard boil eggs every day until indigestion occurs. One chicken egg contains approximately 7 grams of protein. It also helps the mother to control body weight and energize her normal energy level. Eggs also contain a good portion of Omega-3 fatty acid, choline, selenium, which are mostly required for every mother and their babies’ development. 

    • Lean meat

    A pregnant mother needs daily, on average, one serving of lean meats. Lean meats are coming from cow, goat, lamb, pork. It contains good quality protein, choline, and some extent of vitamin b, zinc. A mother should take this kind of protein to fill up her daily protein needs. Usually, one standard slice of lean meat contains about 7 grams of protein. Therefore, based on circumstances, a pregnant or nursing mother can take lean meat with green leafy vegetables to nourish her dish accordingly.

    • Whole-Wheat bread 

    Bread from whole wheat is better than white wheat bread for nursing or pregnant mother.  Whole wheat contains a high portion of fibers, irons, and protein compared to white wheat. A rich amount of fiber slows down our sugar absorption rate in the blood. That’s why our sugar level is considered under control with this bread. A medium slice of whole wheat bread comprises 70 kilo-calories of fibers, proteins, minerals. This bread can start with a morning meal with an associated chart diet for nursing and carrying moms.

    • Green leafy vegetables

    Kale, watercress, spinach, collard, lettuce, arugula, chard, etc., have belonged under leafy vegetables. These green leaves are the most important foods for mothers because they contain vitamin A, iron, vitamin C, and antioxidants. Spinach, Kale is most important for breastfeeding moms as it increases milk production and reduces body weight. Once or two serving per day is usually recommended for breastfeeding mothers. This amount of food doesn’t produce gas that can harm your baby. A pregnant mother can take 2 to 3 cups of this veg on their daily meal.

    • Brown rice

    Pregnant mom can take brown rice one-fourth cup. Alternative days of the week could be the best choice for having brown rice. This rice enhances her breast milk production. Not only that, but it also provides energy and increases appetizing for lactating mothers. One small bowl of brown rice is a good source of fibers, carbs, niacin, pyridoxine, and thiamin, which is substantial for mothers.

    • Chicken 

    A nursing mother can take poultry meat .it is a wonderful available protein source—usually 9 to 10 ounces of lean poultry meat every day. Meat must be well cooked to avoid unusual food hazards if done under-cooked. Lean chicken meat is easy to digest and contains multi-minerals, iron, and essential amino acids. It helps not only the mother but also the infant’s body growth and development. Chicken soup, chicken steak, chicken fry, chicken meatballs, mix lean meat, vegetables salad, etc., are suitable and interesting to eat for a mother.

    1. Aqua 

    In this context, Aqua means water, which is the essential ingredient of all living organisms in this world. Breastfeeding mothers are very much prone to become dehydrated while their baby doing breastfeed. If a mother’s water level is not at the required level, her quantity and the quality of breast milk will inadequate, that’s sure. So mother should keep her body rehydrate regardless of quit all possible health hazards for her baby also. A pregnant mother must drink pure water adequately for the whole day to keep her body fluid level normal. If a pregnant mother’s body fluid becomes less, then her amniotic fluid will decline in less volume. Lack of necessary amount of amniotic fluid causes serious life-threatening of fetus plus mother’s life. Try to incorporate healthy fruit juice daily in mothers’ food menu. 2.5 liters of water should drink for pregnant moms, and breastfeeding mothers should take more than carrying moms take drinking water.

    1. Oatmeal

    Oatmeal is a full pack of nutritional components like beta-glycan fiber and proteins, antioxidants called avenanthramides .Mothers who are pregnant or do breastfeeding should take 25 -30 grams of fiber per day. A cup of well-cooked oatmeal contains about 4 grams of fiber. This fiber prevents pregnant and nursing mothers from constipation. It increases the digestive juice of the body to do better digestive function. 

    1. Banana

    Banana is very much effective for muscle cramps or fatigue for pregnant mothers. Pregnancy time, a lot of hormonal changes happen in the mom’s body. Muscular cramps or muscle fatigue is very common suffering. Potassium replenishment is mostly required to overcome this situation. Medium-sized ripe banana supplies 450 grams of Potassium,3 grams of fiber,28 grams of carbohydrates, and 0-gram fat! A nursing mother can also take this super food to replace micronutrient deficits and control body weight. It contains 0 grams of fat.

    1. Blueberries

    Blueberries are a good source of manganese, vitamin K, B6, copper, and vitamin C are highly recommended during pregnancy and in lactating mothers. It helps the growth of the baby, prevents indigestion and morning sickness. A half teacup of blueberries per day is the best option to add to pregnant and breastfeeding mothers’ daily meals. Nutritionist says, 15 percent risk can minimize if someone takes 150gram of this fruit per day. So, undoubtedly, it is the topmost priority fruits in the daily menu.

    1. Orange

    It contains mainly vitamin-C and antioxidants. A breastfeeding mother needs more vitamin C compared to a pregnant mother. Citrus foods like orange, lemon increases the mother’s breast milk production. On average, 120 milligrams of vitamin C are the daily prerequisite for a lactation mother as vitamin C can’t store by our body. One must take citrus fruit like orange regularly. Taking orange can create a fuss or gaseous on the mother’s belly, but it will not pass to the baby through milk.

    1. Avocado 

    Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), VitaminB5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin C, Magnesium, Potassium, all of these micronutrients, are presented in Avocado; amazing to know. Well, Avocado contains folate plus vitamin B6, which develops healthy tissue for the baby and may reduce morning sickness for the mother. It also a super source of increasing mother’s breast milk. So, near about 100 grams of Avocado per day is required for pregnant and nursing mothers.

    In conclusion, Food for mother is so important to know for all of us. A reader can know the important mother’s food and how much diet plan to eat per day for a mother after reading . Therefore, the foods mentioned above in this article will be really helpful guidance for the pregnant and breastfeeding mom.


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