Nutrient dense foods for breastfeeding moms!

As a nursing mother, you feel constantly hungry. This is because the number of calories your body uses to produce milk for the baby. For this reason, you need to consume nutrient-dense foods that help refuel your body. So, what are the best foods to eat while breastfeeding? Let’s start the list with Avocados. Avocados are nearly 80 percent fat and help maintain a feeling of fullness in addition to providing your body with heart-healthy fats. Avocados are also a rich source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.

Another nutrient-dense food is nuts, high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They're also a healthy source of essential fatty acids and protein. Nuts are regarded as lactogenic in many parts of the world (which means they might be foods that help produce breast milk). Beans and legumes are a good source of protein, vitamins, minerals, and phytoestrogens. Eating a variety of beans and legumes is good for helping to ensure that you have a healthy milk supply. Consuming more vegetables will benefit your health while simultaneously establishing good eating habits for your baby in the future.

Green leafy vegeta­bles contain phytoestrogens, which have been shown to have a positive effect on milk production.

Next on the list are seeds that are full of nutritional values. They provide a concentrated source of all the nu­trients found in the mature plant. Just like nuts, seeds have been used for centuries to help to breastfeed mothers thanks to their high vi­tamin and mineral content. Chia seeds are a rich source of fiber, protein, calci­um, and magnesium and have a high omega-3 fatty acid content. Due to this, chia seeds help you feel more satisfied and fuller longer after a meal. Chia oil is also an excellent source of omega-3 fatty acids and has a neutral and pleasant flavor. Like chia seeds, hemp seeds have a favorable omega-3 to omega-6 ratio of 3:1 and they contain all of the essential amino acids needed by the human body.

While hemp seeds are high in many vitamins and minerals, they are es­pecially high in iron and zinc, which are really important for maternal health. They're one of the best foods for breastfeeding moms! Flaxseeds are an excellent source of protein, fiber, and omega-3 fatty acids. But they must be ground to extract their benefits—whole flaxseeds can't be digested in the body and are excreted un­changed.

Flax oil is also an excellent source of omega-3 fatty acids and pairs well with veggies. The studied health benefits of flax­seeds are far-reaching, from weight loss and blood glucose control to reduced risk of certain types of can­cers, cardiovascular disease, and inflammation.