10 Natural Vitamin Sources for Breastfeeding Mothers to Avoid Tiredness

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Natural sources of vitamins for nursing mothers so they don’t get tired easily are important to fulfill during breastfeeding, Mother. Moreover, the demands of breastfeeding mothers are not easy and very draining of energy every day.

Breastfeeding does use a lot of energy and nutrients. It’s very important to provide the best nutrition needed during breastfeeding, Mother. Needs such as protein, calcium, iron, iodine, and vitamin D, as well as other important nutrients need to be your daily intake, Mother.

These nutritional needs are expected to support Mother’s health during breastfeeding. For this reason, try to eat regularly and include a variety of healthy foods in your daily diet, as quoted from the Betterhealth page.



A natural source of vitamins for nursing mothers

As a way of meeting your daily nutritional requirements, eating well during breastfeeding will help you meet the extra nutritional needs and demands of caring for your newborn. Try to make time in your busy schedule to eat regularly, including foods from all food groups.

Breastfeeding especially burns a lot of energy (kilojoules). Some of the energy will come from the fat you stored while pregnant. However, most women need to eat extra snacks to meet their energy needs.

Steady weight loss back to pre-pregnancy weight should be the goal, not rapid weight loss. Use your appetite and body weight to meet your energy needs.

Snack recommendations for breastfeeding mothers include sandwiches, milk drinks, cereal with milk, fruit, yogurt, and nuts.

There are also many nursing mothers who are very thirsty while breastfeeding, a sign that Mother needs to drink a lot. It is expected, drink up to 2 liters a day to avoid dehydration. All fluids count but water is the best source of fluids, so drink most of your fluids from water.

Here are some natural sources of vitamins for nursing mothers so they don’t get tired easily, Mother:

1. Calcium

Calcium helps build strong bones and teeth and plays an important role in helping the circulatory, muscular and nervous systems work properly. Pregnant and breastfeeding women should get 1,000 mg of calcium a day. Healthy sources of calcium include low-fat dairy products, calcium-fortified orange juice and milk alternatives, cereals and kale.

2. Carbohydrates

Eating carbohydrates helps provide energy to support the growth and development of the baby and, after delivery, breastfeeding. The best sources of carbohydrates are whole grains, fruits and vegetables, which are also good sources of fiber. Try to limit refined carbohydrates like white flour and white rice and added sugar.

3. Fiber

Fiber is a nutrient that can help relieve constipation which is common during pregnancy. Whole grains (such as whole-grain bread, whole-grain cereal, and brown rice) and fruits, vegetables, and legumes (beans, peas, and lentils) are all good sources of fiber.

4. Folic acid

Folic acid helps the development of the baby’s brain and spinal cord. It is also needed to make red blood cells and white blood cells. Women who get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and during early pregnancy may reduce their baby’s risk of being born with neural tube defects (birth defects involving incomplete development of the brain and spinal cord).

Pregnant women should get 600 micrograms (0.6 milligrams) of folic acid during their second and third trimesters. And, breastfeeding mothers need 500 micrograms (0.5 milligrams).

Good sources of folic acid include fortified breads and cereals. Folate is the natural form of this vitamin and is found in green leafy vegetables, citrus fruits, avocados, lentils and nuts.

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