Here are some super foods for nursing mothers to help them get the right nutrition.
FOODS FOR NURSING MOTHERS – These are the foods mother nursing their babies must eat to get the right nutrition that their body needs.
Giving birth is a matter of life and death and things don’t end hastily after giving birth. A baby is very fragile and they will utmost care. Giving the right nutrition they need is crucial and part of becoming a mother is lactating.
Lactating is when a mother breastfeeds her baby. The nutrients you consume through healthy food choices do not only benefit you but also your baby and its growth. This is the reason why lactating mothers should give importance to their food choice. What you eat matters! Having good nutrition will help increase your milk supply, give you more energy, and help you take off the baby weight.
Check out below:
- Fish and seafood like salmon, seaweed, shellfish, sardines
- Meat and poultry like chicken, beef, lamb, pork, organ meats (such as liver)
- Fruits and vegetables like berries, tomatoes, bell peppers, cabbage, kale, garlic, broccoli
- Nuts and seeds like almonds, walnuts, chia seeds, hemp seeds, flaxseeds
- Healthy fats like avocados, olive oil, coconut, eggs, full-fat yogurt
- Fiber-rich starches like potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat
- Other foods like tofu, dark chocolate, kimchi, sauerkraut
See the list of nutrients below that you will need below and its sources based on a post from Healthline:
| Nutrients | Sources |
| Vitamin B1 (Thiamin) | fish, pork, seeds, nuts, beans |
| Vitamin B2 (Riboflavin) | cheese, almonds, nuts, red meat, oily fish, eggs |
| Vitamin B6 | chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruit |
| Vitamin B12 | shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, shrimp |
| Choline | eggs, beef liver, chicken liver, fish, peanuts |
| Vitamin A | sweet potatoes, carrots, dark leafy greens, organ meats, eggs |
| Vitamin D | cod liver oil, oily fish, some mushrooms, fortified foods |
| Selenium | Brazil nuts, seafood, turkey, whole wheat, seeds |
| Iodine | dried seaweed, cod, milk, iodized salt |
| Folate | beans, lentils, leafy greens, asparagus, avocados |
| Calcium | milk, yogurt, cheese, leafy greens, legumes |
| Iron | red meat, pork, poultry, seafood, beans, green vegetables, dried fruit |
| Copper | shellfish, whole grains, nuts, beans, organ meats, potatoes |
| Zinc | oysters, red meat, poultry, beans, nuts, dairy |
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