Healthy Foods and Vitamins

Postpartum Vitamins

What Vitamins are Recommended to Take After Childbirth?

After childbirth and during the breastfeeding period, the mother needs to pay attention to eating foods rich in various nutritional elements, and her need for certain nutritional elements is greater during this stage compared to the pregnancy stage.

Postpartum vitamins

Among the most prominent vitamins that the mother needs after childbirth are the following:

Vitamin B12

The mother’s failure to obtain a sufficient amount of vitamin B12 leads to her suffering from vitamin B12 deficiency, and thus not reaching the infant in sufficient quantities.

Therefore, care must be taken to eat foods rich in vitamin B12, which is mainly found in animal sources of protein.

It should be noted that vegetarian diets do not contain sufficient amounts of vitamin B12, so a breastfeeding mother who adopts a vegetarian diet, or who follows a Macrobiotic diet, may need to consult a doctor regarding the need to take nutritional supplements that contain vitamin B12. To avoid its deficiency in the body of the mother and fetus.

Vitamin D

Vitamin D is one of the important elements necessary for the growth and strengthening of bones, as vitamin D helps absorb calcium from the intestines and transfer it to the bloodstream, and vitamin D can be obtained from various sources, including:

Exposure to sunlight at appropriate times during the day, as it is the primary source of this vitamin. Obtaining enough vitamin D depends on the duration of exposure to the sun and the geographical location in which the person is located.

However, this method may increase the risk of developing serious health problems, such as skin cancer. Therefore, it is recommended to rely on its food sources as well.

Eat foods that contain vitamin D; Such as milk or orange juice fortified with vitamin D, salmon, mackerel, and yogurt.

Folate or Vitamin B9

All mothers of childbearing age need to take supplements or foods rich in folate. To avoid birth defects in the fetus during pregnancy , women of childbearing age are recommended to take nutritional supplements that contain approximately 400 micrograms of folate.

On the other hand, folate is considered one of the important elements that must be taken care of during the breastfeeding period in order to maintain the safety of the child’s growth after birth, as it is recommended during this period to eat foods rich in folate, including:

Spinach, and green leaves in general. Citrus fruits and their juices. Legumes. Meat. Chicken liver. Folate-fortified bread and grain products.

Vitamin C or Ascorbic Acid

During the breastfeeding period, it is recommended to take an additional amount of vitamin C, and its sources include:

  • Oranges, their juice, and other citrus fruits.
  • Tomatoes.
  • Broccoli.
  • Black currant or hallamush.
  • Potatoes.

Vitamin A

A woman’s need for vitamin A increases during breastfeeding, but obtaining it does not often require taking nutritional supplements or focusing on specific types.

It is possible to simply ensure that the body is supplied with vitamin A by ensuring that you eat a healthy, balanced and varied diet, especially since a deficiency of this vitamin in the body is rare.

  • Other important nutrients after childbirth
  • The following nutrients are important for both the mother and her infant:

Proteins

A breastfeeding woman needs to eat sources rich in proteins in the amount of 2-3 servings per day, as one serving is equivalent to approximately 85-113.5 grams. Sources rich in proteins include:

  • Meat or poultry.
  • eggs.
  • Yogurt, cheese, and milk.
  • Tofu.
  • Dry legumes.
  • Fish and seafood, with the exception of some types of fish that breastfeeding women should avoid because they contain a high percentage of mercury, such as: shark, swordfish, and king mackerel .

Calcium

Calcium is one of the important elements found in breastfeeding mothers’ milk, and it is necessary to maintain bone strength.

Not consuming sufficient amounts of calcium-rich foods during breastfeeding may result in the body releasing calcium present in the bones, leading to their weakening and increasing the possibility of osteoporosis. In the coming years.

Therefore, it is recommended to make sure to eat about 4 servings per day of calcium-rich foods during breastfeeding. Examples of these foods include:

  • Dairy products; Such as milk and cheese.
  • Fortified soy milk, and look for types of soy milk that contain 120 milligrams of calcium in every 100 milliliters of milk.

Iron

During pregnancy, the mother consumes the iron stores in her body, so after birth and during the breastfeeding period she needs to compensate for the deficiency, and this is done by increasing the amount of iron intake. Foods rich in iron include:

  • Red meat, chicken, and fish.
  • Legumes.
  • Nuts.
  • Dried fruits.
  • Bread made from whole grains.
  • Green leafy vegetables.

Choline

It is recommended to make sure to take choline from food sources rich in it during the breastfeeding period, especially since it is necessary for the growth and development of the brain, as it can be obtained by eating meat, eggs, poultry, dairy products, and fish.

Mothers who follow a vegetarian diet are also advised to take choline supplements after Consult a doctor to avoid the risks resulting from its deficiency in the body.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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