The Best Fruits And Vegetables For Postpartum Women
Postnatal women need to be supplemented with fruits and vegetables appropriately to restore health, provide enough nutrients to raise children but still easy to digest.
The five principles of postpartum nutrition
Eat warm, easily digested food
It is recommended to start with soups and stews that are easy to eat, digest and absorb for postpartum women.
Too much water
Breastfeeding mothers need 10 to 15 glasses of water a day to quench their thirst and produce milk. In addition, the more fluid you drink, the better your body will recover.
Eat a diet rich in nutrients
Foods rich in healthy proteins and good fats need to be combined with whole grains to provide a balanced and balanced diet
Anti-inflammatory food: restoring health after giving birth
Postnatal women need to supplement anti-inflammatory foods, help rebuild tissue, heal the body as:
Collagen: is a super food to rebuild tissues that help postpartum mothers recover faster and especially beautiful skin, reducing hair loss. Collagen is in bone broth, gelatin and meat cooked with bones;
Fresh, colorful vegetables;
Fruit and berries;
Protein is best found in meats, fish, eggs, nuts, legumes, legumes and nuts. Protein rich in iron such as grass-fed beef, buffalo, lamb, bison, liver and bone broth;
Healthy fats such as coconut oil, avocado oil, virgin olive oil and farmed avocado;
Fatty, low-mercury fish like wild salmon and sardines;
A moderate amount of nutritious, gluten-free grains such as rice, millet, quinoa, and oats;
Probiotic-rich foods like yogurt, kefir, kimchi, kombucha and sauerkraut help maintain a healthy intestinal tract, helping to quell inflammation throughout your body while improving digestion;
Essential fatty acids, can be found in walnuts, chia seeds, wild Alaskan salmon, albacore tuna, flax seeds, hemp seeds and sardines
Foods to help restore the body after birth
Supplementing essential vitamins and minerals
New women need a lot of vitamins and minerals especially through green vegetables and fruits.
Vitamin A can be found in beef liver, carrots, sweet potatoes, kale and spinach. The best supplements include cod liver oil.
Vitamin C is found in guava, papaya, kiwi, orange, strawberries, pineapple, bell peppers, broccoli, red cabbage, Brussels sprouts, kohlrabi, peas. If you're on a supplementary path, opt for a pharmaceutical-grade vitamin C supplement.
Vitamin D is best absorbed through sunlight and supplemented with vitamin D3 / K2 by synthetic tablets.
Vitamin B is found in nutritional yeast, sea vegetables, macadamia nuts, almonds, pistachios, black beans and pinto beans, lentils, liver, turkey breast, baked eggs, butter, yogurt, kefir or in whole tablets well suited.
Vitamin B12 is found in beef liver, sardines, lamb, naturally caught Alaskan salmon and nutritional yeast
Iron is found in red meat such as beef, bison, liver and lamb; dark green leafy vegetables like kale, mackerel and spinach; lentils; black beans; and dark chocolate.
Folate is found in spinach, greens, beef liver, black-eyed peas, broccoli and avocados. Additional sources include methyl-folate in synthetic tablets.
Zinc, found best in pumpkin seeds, lamb, green beans, cocoa powder and grass-fed beef or synthetic tablets.
Iodine is found in sea vegetables like dulse and nori, grilled cod, cranberries, potatoes, shrimp or kelp capsules.
Selenium is found in food sources like eggs, sunflower seeds, albacore tuna and chia seeds. Multivitamins also contain enough selenium for postpartum recovery.
Magnesium is also found in synthetic tablets. Consult your doctor about dosage if you want to use it on your own.
Foods rich in vitamins for postpartum women
If you can't remember all the vitamins in foods, then you can make a list of the best fruits, vegetables, and tubers for postpartum women:
List of best fruits and vegetables for postpartum women
The best green vegetables for postpartum women
Green leafy vegetables like spinach, Swiss chard and kale;
Red and green cabbage;
Fruit is good for postpartum women
To balance the necessary nutrition for postpartum women, we recommend a source of protein, collagen, healthy fats, nuts rich in vitamins and minerals as well as foods to help fight depression, comprehensive recovery. postpartum body.
Fruits and vegetables are good for postpartum women
Balanced nutrition food for postpartum women
Protein source for postpartum women
Chicken on bone;
Good source of collagen for postpartum women
Healthy fats are good for postpartum women
Butter / avocado oil;
Nuts rich in vitamins and minerals are best for postpartum women
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