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5 Varieties of good Vitamin D sources for nursing mothers


Although it is in the period of breastfeeding the child, not a barrier for mothers to remain able to fulfill daily nutritional needs optimally.

Vitamin D, for example, as one nutrient that should not be missed.

Indeed, what are the benefits of vitamin D for breastfeeding mothers? And what are the best sources? Find out more through the reviews below, yes!

How important is vitamin D for breastfeeding mothers?

Vitamin D belongs to the fat-soluble vitamin group that requires the help of fat as a solvent.

Just like other types of vitamins, vitamin D intake is certainly bring a myriad of benefits for the health of the body.

There is no exception for nursing mothers whose nutritional needs should be well-fulfilled, including the problem of vitamin D.

This Vitamin is believed to be good to help prevent disease attacks.

Take for example the flu, which is vulnerable to lurking anyone with a weak immune system.

Interestingly, vitamin D can also help restore depression.

Especially for nursing mothers who often experience post-natal depression (postpartum depression).

Vitamin D later acts as a factor to regulate mood, while reducing the likelihood of excessive anxiety.

Not without reason. The reason, according to the National Institute of Mental Health, about 15 percent of mothers have depression after childbirth.

Indirectly, it can certainly affect the smooth feeding of the baby.

A wide selection of vitamin D sources for nursing mothers

Given the role of vitamin D for nursing mothers is apparently not as trivial as it may seem, you must be careful in sifting through the daily diet.

Here are the various sources of vitamin D to support the health of breastfeeding mothers:

1. Sunlight

Vitamin D includes a unique type of vitamins because it can not only be obtained from daily food sources only.

Everyone's body can actually produce vitamin D itself.

This process should be assisted by sunlight.

Yes, sunlight also includes one of the good sources of vitamin D for nursing mothers.

That's why it doesn't hurt to spend about 5-10 minutes to "meet" with direct sunlight.

For the heat to be less intense, you can do this in the morning or evening.

2. Fish

Some types of fish turns out to contain a number of vitamin D that can help meet the daily nutritional needs of nursing mothers.

For example salmon and sardines.

Even fish oil derived from cod liver code, also serves as a good source of vitamin D.

Proven by about 9-17 mcg vitamin D in 100 gram (GR) salmon, and 6.8 mcg vitamin D in 100 gr sardines.

3. Mushrooms

Balanced nutrition guidelines issued by the Ministry of Health RI, encourages breastfeeding mothers to eat a variety of food types.

It aims to help fulfill the needs of macro nutrients and micro nursing mothers, one of them vitamin D.

Because it does not close the possibility, declining intake of nutrients eaten by mothers will also affect the quality of his breast milk.

Aside from sunlight and fish, you can also compete for the needs of vitamin D from fungi.

Similar to humans, fungi also have the ability to cultivate sun exposure into vitamin D.

There are various types of fungi that can be the choice of consumption of nursing mothers.

Among them are the so-so, oyster mushroom, eyelets, and other mushrooms.

Different types, certainly different amount of vitamin D content in it.

4. Dairy products

Not only milk, but a variety of dairy products such as yogurt and cheese are also quite rich in vitamin D.

Moreover, milk and dairy products usually contain a number of other important nutrients for nursing mothers.

Includes B vitamins, calcium, phosphorus, and protein.

Milk and dairy products can account for about 3.25 per 237 ml.

5. Egg

Another choice of food that is not less good to meet the needs of vitamin D breastfeeding mothers are eggs.

This is because 100 gr eggs can contain up to approximately 2.2 mcg of vitamin D.

Not just that. From the food composition Data of the Indonesian Ministry of Health, 100 gr of raw chicken eggs are filled with a myriad of nutrients.

Starting from 0.7 gr Carbohydrates, 12.4 gr protein, 10.8 gr fat, 86 mg calcium, 258 mg phosphorus, 3 mg of iron, and various other vitamins.

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