Nutrition for Lactating Supermoms
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Nutrition during lactation (English)
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Nutrition during lactation (Hindi)
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Women who breastfeed require approximately 600-650 kcal/day whereas, it is only 350kcal during pregnancy.
The recommended daily allowance for protein during lactation is an additional 25 g/day.
Other nutrients like Omega-3 fatty acids, Vitamin D, Vitamin B12 can cause complications after delivery and may also lead to various issues with lactation.
According to World Health Organisation, more than 50% pregnant women in India suffer from iron deficiency anemia. This anemia if not treated, causes complications during delivery and can also lead to many effects after the baby's birth.
The recommended daily allowance for protein during lactation is an additional 25 g/day.
Other nutrients like Omega-3 fatty acids, Vitamin D, Vitamin B12 can cause complications after delivery and may also lead to various issues with lactation.
According to World Health Organisation, more than 50% pregnant women in India suffer from iron deficiency anemia. This anemia if not treated, causes complications during delivery and can also lead to many effects after the baby's birth.
Guidelines for Iron Intake for Lactating Women |
Iron Per Day (till 6 months post-delivery) |
Folic Acid Per Day |
Ministry of Health, Govt. of India |
60 mg |
400 mcg |
60 mg |
400 mcg |
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60 mg |
500 mcg |
When taken along with the iron rich foods, Vitamin C increases the iron absorption.
Heme Sources |
Non-Heme Sources |
ADD Vitamin C (Vitamin C increases the absorption of iron) |
• Poultry • Seafood • Eggs • Read Meat |
• Fruits (e.g., figs, dates) • Dried seeds and nuts • Whole grains • Fortified cereals • Pulses and beans (e.g., lentils, peas, soyabeans, kidney beans) • Green leafy vegetables (e.g., spinach) Dried fruit (e.g., raisins) |
• Fruit juices (e.g., lime, orange, amla) • Vegetable juices (e.g., tomato, carrot) • Whole fruits (e.g., orange, kiwi, mango, berries) • Whole vegetables (e.g., capsicum, tomato) |
