7 Best Confinement Foods Mothers Should Eat After Birth

Confinement Tips | January 28, 2022

girl eating chinese confinement food
Pregnancy is an arduous 9-month process that drains a lot of your energy, and childbirth results in an excessive loss of blood, which can be harmful to a mother’s health. This is why, in Chinese culture, families place a lot of emphasis on proper confinement in order to allow mothers to rest and recuperate.  Besides plenty of rest, mothers should also consume highly nutritious Chinese confinement food to replenish the water, blood, vitamins and minerals lost during pregnancy and birth, as well as nurse their bodies back to health.  Whether you’re about to give birth or have just given birth, here’s a list of confinement foods and nutrients that you should consume for better health. 

1. Low-Fat Dairy Products

Low-fat dairy products provide vitamins B, D and protein.  Vitamin B12 is essential for the development of red blood cells, energy production, and breastmilk production. Vitamin D supports your immune system, brain, nervous system, and reduces the risk of new mothers developing postpartum depression and anxiety. As you’re recovering, protein helps to keep your cells healthy while rebuilding and repairing tissues and muscles.

2. Lean Beef

Lean beef is an excellent source of iron. Your body needs sufficient amounts of iron to produce haemoglobin, which is the iron-containing protein in your body that transports oxygen to your tissues. Iron deficiency can affect your mood, increasing the risk of postnatal depression. Breastfeeding mothers can also supply their babies with iron through breast milk, which is essential for their proper development and thyroid function.

3. Fruits

fruits confinement food singapore Fruits with bright colours, such as papaya, grapes, and blueberries contain high amounts of antioxidants, while oranges are high in vitamin C. Both vitamin C and antioxidants aid in protecting your cells from being damaged by free radicals, boosts your immune system and prevents diseases. Consuming plenty of fruits may also help to relieve constipation.

4. Broccoli & Spinach

Broccoli and spinach are high in vitamin A, antioxidants and fibre, and contain calcium. Vitamin A is essential for the healthy function of the eyes and skin. Fibre helps to improve bowel movements and ease constipation, which is important after delivery to prevent bowels from aggravating the pain in the anal area. During pregnancy, your body draws calcium from your bones to support the growth of your baby. Your body will continue to draw calcium into breast milk when you’re breastfeeding. Hence, it is important to consume confinement foods rich in calcium to prevent long-term bone loss and osteoporosis.

5. Salmon, Tuna & Mackerel

Salmon, tuna and mackerel contain omega-3 fatty acids. They have anti-inflammatory properties that can benefit the brain, skin, and immune system. Healthy fats also aid in the absorption of other nutrients, boost your energy and stabilise hormones. It also contributes to breast milk production.  While some fatty fish are good for consumption, you should avoid adding seafood with high mercury content into your confinement food as they can cause gastric problems for you as well as your baby if you are breastfeeding. 

6. Oats

Oats are high in minerals, vitamins, fibre and protein that boosts your energy levels and prevents constipation. It can also help you increase and maintain your milk supply while breastfeeding.

7. Almonds

Almonds are rich in vitamin E, which can help reduce postpartum pain and blood loss, as well as itching in your stretch marks. They also contain vitamin B12, omega-3 acids and high amounts of fibre, which has a lot of benefits such as helping with lactation. In addition to the foods listed above, there are plenty of other confinement foods and Chinese herbs that can help boost your immune system, promote recovery and replenish what you’ve lost during your pregnancy and delivery.  NouRiche is a Chinese confinement food caterer in Singapore that provides the best confinement food for recovering mothers. We have a variety of meal plans available for you to choose from, depending on your dietary preferences and recovery needs. Order your confinement food today. 
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