Breastfeeding not only nourishes your baby but also takes extra energy and nutrients from you. Eating right helps you stay strong, recover faster, and keep your milk rich with everything your baby needs to thrive. But with so much advice pouring in from family and friends, it might be confusing to understand what exactly to focus on.
In this article:
Why Is Nutrition So Important During Breastfeeding?
Breast milk is widely known as “liquid gold,” and we know why. Breastmilk is all your baby’s body needs to meet their nutritional needs. From water to calcium, iron, fats, and other nutrients, your breastmilk houses it all.But here’s what most mothers overlook: while your breast milk is fulfilling your baby’s tiny tummy and nutritional needs, it is also drawing nutrients from your body. If your diet lacks nutrients, you might feel fatigued or low in energy.
A balanced, nutrient-rich diet helps you:
- Maintain your breast milk supply
- Support your baby’s bone, brain, and immune development
- Replenish your own energy and nutrient stores after childbirth
Nutrients you require while breastfeeding
How Does Protein Support Milk Production and Maternal Recovery?Protein is the building block of life, and during breastfeeding, you need more of it. Protein helps repair tissues after childbirth. It also builds your baby’s growing muscles and organs. Additionally, protein also supports enzymes and hormones that aid milk production.
Your doctor must have already advised you to eat more protein during pregnancy. Now, during your breastfeeding, you need to follow the same advice.
Sources of protein include
- Eggs
- Yogurt
- Milk
- Tofu
- Paneer
- Lentils
- Fish
- Lean meat
- Nuts
Why Is Calcium Crucial for Both Mom and Baby?
During breastfeeding, your baby’s bones and teeth start forming. Calcium plays an important role in that process. If your diet lacks enough calcium, your body compensates for this lack of calcium from your bones, weakening them over time.Some calcium sources include
- sesame seeds (til)
- Milk
- Curd
- Cheese
- Ragi
- Almonds
- leafy greens like spinach and kale
- tofu
What Makes Iron So Important for Postpartum Health?
After delivery, many mothers experience low iron levels. This lack of iron is especially seen in mothers having anaemia in pregnancy, or those who have had significant blood loss during childbirth. Iron helps rebuild your red blood cells and prevents anaemia. Lack of iron in the body while breastfeeding can make you feel tired and weak.Note: While breast milk contains small amounts of iron, your baby is born with enough reserves to last the first few months. But your own iron needs remain high.
Iron-rich foods include
- Lean red meat
- chicken liver
- spinach
- beetroot
- lentils
- dates
- jaggery
- fortified cereals
How Do Omega-3 Fatty Acids Benefit Brain and Vision Development?
Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are important for your baby’s brain and eye development. These omega-3 fatty acids also help regulate your mood and reduce inflammation, lowering the risk of postpartum depression.Omega-3 fatty acid sources include
- Walnuts
- Flax seeds
- Chia seeds
- Soybeans
- Fatty fish such as salmon, sardines, and mackerel
Why Should Breastfeeding Mothers Focus on Vitamin D?
Vitamin D and calcium work hand in hand, helping your body absorb it effectively. Vitamin D supports bone health for both mother and baby. It also helps strengthen immunity. However, many mothers are deficient in vitamin D because it is hard to get enough from food alone.Best source of Vitamin D
Sunlight! Spending 15–20 minutes outdoors each day can do wonders. This is why it is called the “Sunshine Vitamin”You can also include foods like fortified milk, egg yolks, and mushrooms.
In some cases, your doctor may recommend vitamin D drops for you and your baby.
What Role Does Vitamin B12 Play in Energy and Nerve Health?
Vitamin B12 keeps your energy levels up, supports nerve function, and helps in red blood cell formation. For your baby, vitamin B12 is important for brain and cognitive development. Mothers following a vegetarian diet need to be more aware of their vitamin B12 levels. This is because vitamin B12 is mostly found in animal products.Sources of Vitamin B12 include
- Dairy products
- Eggs
- Fish
- Poultry
- Fortified cereals
How Does Vitamin C Support Immunity and Iron Absorption?
Vitamin C performs various tasks in the body. It strengthens your immune system, promotes tissue repair, and enhances your body’s ability to absorb iron. Vitamin C is also an antioxidant; hence, it helps your body fight infections and recover from childbirth.Sources of Vitamin C include
- Oranges
- Sweet lime
- Amla
- Strawberries
- Guava
- Bell peppers
- Tomatoes
Why Is Zinc Important for Growth and Immunity?
Zinc plays a key role in tissue healing, hormone regulation, and immune support. Zinc is also needed for your baby’s cell growth and repair. Zinc also keeps you energetic.Sources of zinc include
- Nuts
- Seeds
- Whole grains
- Beans
- Meat
- Seafood
How Do Fluids and Hydration Affect Milk Supply?
Breast milk is made up of more than 80% water, so staying hydrated is essential for maintaining a healthy milk supply. You don’t need to force fluids, but make it a habit to drink whenever you feel thirsty.Tips to help you stay hydrated while breastfeeding
- Keep a water bottle near your feeding spot
- Drink a glass of water or milk before and after nursing
- Include soups, coconut water, and fruit-infused water for variety
Should Breastfeeding Moms Take Supplements?
A well-balanced diet is usually enough to meet most nutrient needs. However, supplements may be necessary if you have specific deficiencies, dietary restrictions, or low stores post-pregnancy. In most cases, doctors recommend continuing prenatal supplements during breastfeeding.Common supplements your doctor may recommend for your breastfeeding journey include:
- Vitamin D and B12 (especially for vegetarian or vegan moms)
- Iron and calcium, if your levels are low
- DHA for brain and eye development
Breastfeeding is a beautiful and challenging journey. However, it is important not to compromise on your diet while feeding your baby. This is because your diet not only affects you negatively, but also your breastfeeding baby. Eating a nutrient-dense diet is important to recover from childbirth, improve your energy, and support your child’s nutritional needs. If at any point during your breastfeeding journey, you feel weak and tired, speak to your healthcare provider. Your healthcare provider will prescribe the right supplements and dietary tips to support your breastfeeding journey.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Top Nutrients Every Breastfeeding Mother Needs for Her and Baby
- Do breastfeeding mothers need to eat more calories than usual?
Yes, breastfeeding mothers need to eat more calories than usual as breastfeeding burns around 400-500 calories in a day. Breastfeeding mothers must eat just a little extra to keep their energy levels up. Ensure not to overeat. - Are there any foods that can boost milk supply naturally?
Yes, various foods such as fennel, fenugreek seeds, moringa leaves, oats, and leafy greens can help boost milk supply naturally. However, the effects of these foods may vary from person to person. - How often should I eat while breastfeeding?
Try eating small, frequent meals every 3-4 hours when breastfeeding. Ensure you don’t skip meals or water, as it may cause fatigue, light headedness, and headaches.