It is no secret that breastfeeding is good for the baby. Breast milk is hygienically safe, always available and breastfeeding promotes bonding with mom. But what nutrients does your body need to give the baby the best? We have scientifically based Answers and explain the benefits that breastfeeding has not only for the child but also for the mother.
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Breast milk - A few facts
Breast milk usually consists of 87 percent water, 3.8 percent fat, 1.0 percent protein and 7 percent carbohydrates. It provides 60 to 75 kcal per 100 ml. [1] With the exception of vitamin D, breast milk contains everything that the infant needs for healthy development in the first six months of life.
Even the World Health Organization (WHO) recommends exclusively breastfeeding babies for the first six months. The National Breastfeeding Committee (NSK) agrees, because breast milk is optimally adapted to individual needs. It covers the need for nutrients and fluids in the first six months of life. The NSK offers a lot of further information on the subject on its website. [2]
There is also consensus that a healthy diet is important, especially during pregnancy and breastfeeding. This ensures that the baby receives all the nutrients it needs for growth. If the mother's diet does not contain enough vitamins and minerals, this can affect both the quality of breast milk and the mother's own health.
Unlike baby formula, the calorie content and composition of breast milk vary with each feeding to meet the needs of the infant. When breastfeeding begins, the milk is more watery and usually quenches the baby's thirst (foremilk). The later milk (hindmilk) is thicker, more fatty and rich in nutrients.
However, there are no two types of breast milk or a specific moment when foremilk turns into hindmilk. The more the breast empties, the more fat the milk becomes. Therefore, it is recommended to give one breast completely first before switching to the other breast. [3]
What diet is right for you while breastfeeding?
Producing breast milk is hard work for the female body. For this reason, the need for calories and nutrients increases. Many women can tell you all about the feeling of hunger while breastfeeding!
It is estimated that the energy requirements of the breastfeeding mother increase by about 500 calories per day. The need for certain nutrients such as protein, vitamin D, vitamin A , vitamin E , vitamin C , vitamin B12 , selenium and zinc also increase. [4]
Here we have a small table for you. It shows you the recommended nutrients and the foods that contain them:
|
nutrient |
Included in |
|
|
Fish, pork, seeds, nuts, beans |
||
|
Vitamin B2 |
Cheese, almonds, nuts, red meat, fatty fish, eggs |
|
|
Chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruits |
||
|
Vitamin B12 |
Shellfish, liver, yoghurt, fatty fish, eggs, crabs, shrimps |
|
|
Choline |
Eggs, beef liver, chicken liver, fish, peanuts |
|
|
Vitamin A |
Sweet potatoes, carrots, dark leafy vegetables, eggs |
|
|
Vitamin D |
Cod liver oil, oily fish, some mushrooms, fortified foods |
|
|
selenium |
Brazil nuts, seafood, turkey, whole grains, seeds |
|
|
Dried seaweed, cod, milk, iodized salt |
||
|
Folate |
Beans, lentils, leafy vegetables, asparagus, avocados |
|
|
Milk, yoghurt, cheese, leafy vegetables, legumes |
||
|
Red meat, pork, poultry, seafood, beans, green vegetables, dried fruit |
||
|
Shellfish, whole grains, nuts, beans, organ meats, potatoes, quinoa |
||
|
zinc |
Oysters, red meat, poultry, beans, nuts, dairy products |
First the good news: Your baby always gets the right amount of nutrients. However, if you don't consume enough food or nutrients, your own body stores will run out.
In other words, if you don't consume enough nutrients, your body will take them from its own stores in bones and tissue and pass them on to breast milk.
According to current knowledge, it is not necessary to avoid certain foods in order to prevent flatulence in infants. [5]
What is healthy is what mother and child can tolerate. Of course, there are exceptions: alcohol, nicotine, caffeine, various medications or drugs should not be consumed during breastfeeding or should only be taken in consultation with a doctor.
What are the benefits of dietary supplements?
A healthy diet is an important factor during breastfeeding. Taking nutritional supplements can help replenish stores of certain vitamins and minerals.
Here are four essential supplements for breastfeeding mothers that can support postpartum recovery:
Multivitamins
A multivitamin supplement can be a good choice to increase intake of important vitamins and minerals, as women often suffer from deficiencies after childbirth.
Studies have shown that vitamin deficiency can occur regardless of income, education or social status. [6]
Vitamin B12
Vitamin B12 is a very important water-soluble vitamin that is essential for the health of the baby and also for that of the mother during breastfeeding.
In addition, many women, especially those who eat a predominantly plant-based diet, are at increased risk for low vitamin B12 levels. [7]
Omega-3 (DHA)
Omega-3 fatty acids are all the rage these days, and for good reason. These mainly marine fats play an important role in the health of mother and child.
The omega-3 fat DHA, for example, is crucial for the development of the infant's nervous system, skin and eyes. Studies have shown that babies fed breast milk containing DHA showed better results in vision and neurodevelopment. [8]
Taking a fish oil or krill oil supplement can be a convenient way to meet your daily needs. [9]
Vitamin D
Vitamin D is only found in a few foods or in fortified products. Your body can also produce it through exposure to sunlight. However, this depends on many factors, such as your skin type or where you live.
Research shows that vitamin D performs many important functions in the body and is essential for immune function and bone health. [10]
However, vitamin D is usually only present in small amounts in breast milk, especially when sunlight exposure is limited.
Vitamin D deficiency is common among breastfeeding women. And a deficiency can lead to negative health consequences, including an increased risk of postpartum depression. For this reason, its intake is recommended. [11]
What other benefits does breastfeeding have?
There are a whole range of benefits that both mother and baby can enjoy through breastfeeding. We have listed a few of them for you here:
Good for the baby: breast milk contains important antibodies
Breast milk is rich in antibodies that help your baby fight off viruses and bacteria, which is crucial in the first few months.
This is especially true for colostrum, the first milk. Colostrum contains large amounts of immunoglobulin A (IgA), as well as various other antibodies.
When you as a mother come into contact with viruses or bacteria, you produce antibodies that then pass into the milk and support your baby's immune system.
IgA also protects the baby from getting sick by forming a protective layer in the nose, throat and digestive system. [12]
Infant formula does not provide antibody protection for babies. Numerous studies show that babies who are not breastfed are more susceptible to health problems such as pneumonia, diarrhea, and infections. [13]
Good for mom: Breastfeeding supports uterine contraction
During pregnancy, the uterus grows immensely and eventually takes up almost the entire abdominal cavity.
After delivery, it goes through a process called involution, which helps it shrink back to its previous size. Oxytocin, a hormone whose levels increase during pregnancy, aids this process.
Oxytocin is also released in increased amounts during breastfeeding. It stimulates uterine contractions, reduces bleeding, and helps the uterus return to its previous size. [14]
Good for the baby: Breastfeeding can reduce the risk of disease
Exclusive breastfeeding, that is, feeding your infant only with breast milk, is particularly beneficial because it can reduce your baby's risk of many diseases, including: [15]
- Leukemia in children. Breastfeeding is associated with a reduced risk of childhood leukemia. [16]
- Allergic diseases. Breastfeeding is associated with a reduced risk of asthma, atopic dermatitis and eczema. [17]
- Middle ear infections. Breastfeeding, especially exclusive breastfeeding for as long as possible, can protect against middle ear, throat and sinus infections beyond infancy. [18]
- Sudden infant death syndrome (SIDS). Breastfeeding is associated with a lower risk of SIDS, especially when exclusively breastfed. [19]
- Damage to intestinal tissue. Feeding premature infants with breast milk is associated with a lower incidence of necrotizing enterocolitis. [20]
- Babies who are breastfed have a lower risk of developing Crohn's disease and ulcerative colitis. [21]
- Breastfeeding is associated with a lower risk of developing type 1 diabetes and non-insulin-dependent type 2 diabetes. [22]
Good for mom: The risk of depression decreases
Postpartum depression (“baby blues”) is a form of depression that can occur shortly after birth.
According to a 2012 study, women who breastfeed appear to be less likely to develop postpartum depression compared to mothers who wean early or do not breastfeed. [23]
Good for the baby: breast milk promotes a healthy weight
Breastfeeding promotes healthy weight gain and helps prevent childhood obesity.
One study showed that breastfeeding children for more than four months significantly reduced the risk of overweight and obesity. [24]
This may be due to the development of different gut bacteria. Breastfed infants have a higher proportion of beneficial gut bacteria that can influence fat storage. [25]
Good for mom: Breastfeeding reduces the risk of disease
Breastfeeding appears to provide long-term protection against cancer and various diseases. [26]
Women who breastfeed have a lower risk of developing high blood pressure, arthritis or type 2 diabetes [27]
Conclusion: Breastfeeding is best for mom and baby
Breastfeeding is hard work for the female body! For this reason, it needs more calories and nutrients to keep mother and baby healthy.
If there are not enough calories or nutrient-rich foods available, this can have a negative impact on the quality of breast milk. This can also be detrimental to your own health.
Eating healthy foods is especially important when breastfeeding. If necessary, nutritional supplements such as vitamin D and omega-3 fatty acids should also be taken.
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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882692/
[2] https://www.mri.bund.de/de/themen/nationale-still Commission/nationale-still Commission/
[3] https://pubmed.ncbi.nlm.nih.gov/16203669/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
[5] https://www.frauenaerzte-im-netz.de/schwangerschaft-natal/stillen/ernaehrung-der-mutter-waehrend-der-stillzeit/
[6] https://pubmed.ncbi.nlm.nih.gov/26887903/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470702/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5273852/
[9] https://www.ncbi.nlm.nih.gov/books/NBK501898/
[10] https://www.ncbi.nlm.nih.gov/books/NBK441912/
[11] https://pubmed.ncbi.nlm.nih.gov/29393662/
[12] https://www.nature.com/articles/s41591-019-0480-9
[13] https://pubmed.ncbi.nlm.nih.gov/19759351/
[14] https://pubmed.ncbi.nlm.nih.gov/10796158/
[15] https://www.who.int/health-topics/breastfeeding
[16] https://pubmed.ncbi.nlm.nih.gov/20807738/
[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579687/
[18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258846/
[19] https://pediatrics.aappublications.org/content/128/1/103
[20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025624/
[21] https://onlinelibrary.wiley.com/doi/full/10.1111/apt.14291
[22] https://academic.oup.com/ajcn/article/85/5/1436/4633161
[23] https://pubmed.ncbi.nlm.nih.gov/22978082/
[24] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0122534
[25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400986/
[26] https://jamanetwork.com/journals/jamaoncology/article-abstract/2763398
[27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930900/
