Folic Acid: Folic acid is important before, during and after your pregnancy. During pregnancy, folic acid is known to help prevent spina bifida and other neural birth defects; however, it is also an important nutrient not only for breastfeeding moms, but for all women. Breastfeeding moms need at least 500 mcg of folic acid, and studies show that the majority of women do not get their recommended daily intake of folic acid. Even though folic acid can be found in a variety of foods such as beans, leafy vegetables, citrus fruits, and grains, there can be a considerable loss of vitamins due to oxidation when food has been stored for more than a few days, making it difficult to obtain a large amount of folic acid through food sources alone.
Iron: Iron is necessary for making hemoglobin, the protein in red blood cells that carries oxygen to the other cells. Many women are iron deficient, before, during and after they have children. Since blood is lost during childbirth and every month during menstruation, many women have reduced iron stores throughout their childbearing years. One in five women suffers from anemia, aka iron deficiency. You need at least 10mg of iron daily so if you’re feeling tired and sluggish, you may not be getting enough iron.
Calcium: You and baby need calcium to keep your bones strong and healthy. It is recommended that a breastfeeding mom gets about 1,000 mg of calcium a day. If you’re taking a prenatal vitamin while breastfeeding, you’re probably getting at least 150 to 200 mg of calcium, whereas, 8 oz. of skim milk provides about 300 mg of calcium. Therefore, many women end up having to take a separate calcium supplement if they can’t get it from their food sources alone.
Vitamin D: Vitamin D is essential for calcium to be absorbed into the body and supports the growth of teeth and bones. Exposure to sunlight activates Vitamin D, but during the winter months, this exposure is often limited and you may be advised to take a vitamin supplement or to increase your dietary intake. Breast milk is not high in Vitamin D so if you’re exclusively breastfeeding, a supplement with Vitamin D could be beneficial.
Omega 3s: Omega 3 fatty acids are important for brain, eye, and heart growth and development. Omega 3 fatty acids come primarily from oily fish, but for women who are concerned about mercury levels found in fish or who don’t eat much seafood, they should consider supplementing their Omega 3 intake.
For new moms who are looking to supplement their nutrition with these key nutrients, I hope you’ll give Bundle Organics a try. Bundle Organics juices are designed specifically for expecting and new moms, and are great for those who are breastfeeding. The juices are made with organic fruits and veggies and fortified with OB/GYN-recommended nutrients that complement daily prenatal vitamins. As a busy, new mom it’s important to make sure you’re taking care of your own nutrition and ensure you’re doing something good for yourself.
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