7 Dinner Recommendations for Breastfeeding Mothers, Healthy and Satisfying - Midnight Hunger Solution

Kapanlagi.com - For breastfeeding mothers, there are several healthy dinner recommendations. Yes, sometimes breastfeeding mothers need to consume healthy food. These foods are not only good for the mother, but also for the baby.

In addition, consuming healthy food can also help increase breast milk production and improve the quality of our breast milk. These healthy dinner recommendations for breastfeeding mothers can also help those who often feel hungry at night after breastfeeding.

So, what are the dinner recommendations for breastfeeding mothers that are healthy? Here are some dinner recommendations for breastfeeding mothers that are healthy and help improve the quality of breast milk. Let's check it out, KLovers.

1. Spinach

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The first recommended dinner for breastfeeding mothers that you can consume is spinach. Yes, spinach contains iron which is effective in replenishing iron levels. In addition to iron, spinach is also rich in folic acid.

The benefits of folic acid are important for pregnant and breastfeeding mothers. There are many spinach preparations that you can do. You can make clear spinach or delicious and filling spinach cream soup.

2. Banana Smoothies

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Bananas are also a nutritious fruit with a significant amount of micronutrients and bioactive compounds. The benefits of bananas include phenols, carotenoids, biogenic amines, and phytosterols, all of which are good for the health of mothers and their little ones.

The journal Nutrients also reveals that bananas contain vitamin C and B6, which help boost the immune system due to their antioxidant and anti-inflammatory effects. You can consume bananas directly or make them into smoothies.

3. Oat Biscuits

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Then another dinner recommendation for breastfeeding mothers is that you can consume oat biscuits. Known to be healthy, oats can also be beneficial in increasing breast milk production. Oats contain various important nutrients that support breast milk production.

These nutrients include fiber, iron, magnesium, and zinc. According to medicalnewstoday.com, a study conducted at the University of Wisconsin revealed that the high iron content in oats is beneficial for breastfeeding women.

This is because low iron content can reduce breast milk supply. In other words, consuming oat biscuits will increase the iron content in the body. Thus, your breast milk production can increase.

4. Eggs

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Then there are eggs, which are one of the ingredients for dinner recommendations for breastfeeding mothers. However, avoid eating half-cooked or raw eggs as they may be contaminated with salmonella bacteria, which can cause food poisoning.

According to the Journal of Sports Science and Medicine, eggs contain essential amino acids in the right proportion and have a good protein content for the body. Eggs are a good source of omega-3 fatty acids needed for the development of the baby's brain and vision.

Not only that, some nutrients in eggs such as vitamin A, B2, and B12 also support the health of both the baby and the mother. Some studies also show that B12 can improve mood, which can affect both you and your baby.

5. Avocado

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For those of you who want to consume fruits, avocado can be an option, KLovers. As reported by Kidspot, avocados contain omega 3, omega 6, and omega 9 fatty acids that help Moms produce more breast milk. In addition, avocados are also rich in folate, vitamin C, vitamin E, and potassium.

All of these contents are certainly good for making babies smart. Moreover, avocados also help Moms maintain blood sugar and cholesterol levels. You can consume avocados by eating them with honey, eating them directly, or in other preparations.

6. Papaya

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In addition to avocados, papaya can also be a choice for dinner recommendations for breastfeeding mothers. With its sweet taste and watery texture, papaya is very enjoyable to eat during the day or at night.

Papaya is actually one of the foods that can increase breast milk production. This is because papaya contains galactagogue, which is beneficial for increasing breast milk production.

7. Legumes

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And the last dinner recommendation for breastfeeding mothers is legumes. There are many types of legumes that are good for breastfeeding mothers. For example, green beans and almonds. Green beans are known as a source of vitamin B1. In addition to vitamins, green beans also contain various minerals that are needed by the body.

Some of these minerals are beneficial in increasing breast milk production, such as magnesium, iron, and potassium. Almonds, on the other hand, contain important nutrients such as vitamin E, vitamin B2, B3, and B1. Some minerals such as magnesium, phosphorus, zinc, and iron are also found in almonds, which help improve the baby's immune system.

Other legumes such as peanuts, soybeans, edamame, red beans, chickpeas, and others are also good for breastfeeding mothers. This is because legumes are a source of protein, vitamins, minerals, and phytoestrogens that are beneficial for breastfeeding mothers.

Those are some dinner recommendations for breastfeeding mothers that are good to consume. In addition to being healthy, these dinner recommendations for breastfeeding mothers can also help alleviate hunger in an easy and practical way.

(kpl/gen/dhm)