Check out these superfoods for postpartum moms to keep you and your baby healthier

time:2022-10-07 author:Make one's mouth water
Check out these superfoods for postpartum moms to keep you and your baby healthier

For many mothers who have just given birth, losing weight is a very important thing. However, after your baby is born, you also need to add more nutrients to keep you and your baby healthier. If you're breastfeeding, the quality of your breast milk remains almost the same no matter what you choose to eat. However, if you are not getting the nutrients you need from your diet, you will definitely lose a lot of your own nutrients after breastfeeding. So, to make sure you and your baby are getting the nutrients they need, you still need to pay attention to your diet. You can try adding these healthy foods to your daily diet list↓


There is no such thing as perfect food. But when it comes to nutritious food for postpartum moms, salmon is ideal. Salmon, like other fatty fish, is rich in a fat called DHA. DHA is essential for the development of your baby's nervous system. All breast milk contains DHA, but mothers who consume more DHA also have higher levels of DHA in their milk. The DHA in salmon may also help improve mood. Research suggests it may play a role in preventing postpartum depression. However, it should be noted that breastfeeding women, pregnant women and women trying to conceive need to limit the amount of salmon they eat. A weekly average intake of 340 grams is recommended. This is to limit the amount of mercury in salmon ingested by newborns. The mercury content in salmon is very low. Some other fish, such as swordfish or mackerel, are high in mercury and should be avoided. If you eat more salmon in one week, it generally doesn't matter if you eat less the next week.

Low-fat dairy

Dairy is an important food for breastfeeding, whether it’s milk, yogurt, or cheese. Milk provides bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is rich in calcium, which helps your baby's bones develop, so it's important that you get enough calcium to meet both you and your baby's needs. You can try to drink at least three cups of dairy products a day.

Lean Beef

Iron-rich foods like lean beef can boost your energy. Iron deficiency can drain your energy, making it difficult for you to meet the needs of your newborn baby. Nursing mothers need to eat more protein and vitamin B-12. And lean beef is rich in protein and vitamin B-12.


Iron-rich beans, especially dark beans such as black and kidney beans, are important for breastfeeding All are good food. They are also an affordable source of high-quality protein.


Breastfeeding mothers should make sure to eat two or more servings of fruit or juice per day. Blueberries can meet your needs. This berry is packed with good-for-you vitamins and minerals and also provides you with healthy carbohydrates.

Brown Rice

Some mothers want to reduce their baby's weight, so they choose to cut back on carbohydrates. However, eating too little carbs can reduce your milk supply and make you feel sick. You can include healthy whole-grain carbohydrates like brown rice in your diet. Foods like brown rice provide your body with the calories it needs to provide your baby with the highest quality milk.


Oranges are portable and nutritious, making them a great food. Oranges and other citrus fruits are good for breastfeeding because breastfeeding mothers need more vitamin C than pregnant women. If you find it troublesome to eat fruit, drink some orange juice.


Eggs can meet your daily protein needs. You can have stewed, poached, and boiled eggs for breakfast, and scrambled and fried eggs for dinner. Eggs to increase the content of essential fatty acids in milk.

Leafy Greens

Leafy greens are rich in vitamin A, which is good for you and your baby. In addition to this, it is also rich in calcium as well as vitamin C and iron. Greens also contain heart-healthy antioxidants and are also low in calories.


Breastfeeding mothers are especially prone to dehydration, so stay hydrated. You can meet the needs by drinking juice and milk. But for caffeinated beverages like coffee and tea, you need to pay attention to your intake, no more than 2-3 cups a day, or choose decaffeinated coffee. Caffeine can pass into your breast milk and may cause your baby to become irritable and sleep poorly. The above are superfoods suitable for postpartum mothers, I hope it will help you~
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