A healthy diet is particularly essential if you are breastfeeding to make sure that the infant baby will be getting all the essential nutrients required for proper development and growth. In addition, a balanced and healthy diet will help the body of a new mother a lot in producing breast milk and replenishing the lost nutrients for giving your baby the benefits he/she needs.

The breastfeeding time can vary. The World Health Organization recommended an exclusive breastfeeding for the initial 6 months of the newborn babies while according to the American Association of Pediatrics, infants should be breastfed for at least 1 first year of their life.

Foods For New Mothers – List Of The Best Food Items To Consume

Breastfeeding can help to reduce the risks of developing regular ear infections, respiratory conditions, allergies or asthma, and other ailments for your baby. In addition, it can help the mothers and their babies develop a bond.

To ensure that mothers and their babies get every nutrient they are both required, adding some healthy foods to the daily diet during the postpartum time is actually a must for every new mother. This article will show some of the best and healthiest food items that new mothers need to add to their daily meals for good nutritional effects.

1. Spinach

All types of leafy green veggies are beneficial for breastfeeding mothers, but spinach is which deserving special mention. It is an excellent source of vitamin A, which is very beneficial for newborn babies and new mothers as well.

In addition, spinach contains high levels of folic acid that can help a lot in producing new blood cells, particularly crucial for mothers who experienced a lot of blood loss when giving born to a baby. It can aid a lot in boosting the production of milk as well.

Spinach contains manganese that can provide help in the production and growth of collagen, cartilage, and bone, which is essential for new mothers to recover from C-sections. It is also an excellent source that is non-dairy source of calcium, iron, and vitamin C.

People can consume fresh spinach in salads or add this veggie into a bowl of veggie soup. Another beneficial choice is to consume 1 glass of fresh spinach juice on a daily basis.

2. Salmon

Salmon is super beneficial for new mothers thanks to its amazing nutritional values. It is a fatty fish that contains high levels of a fat known as DHA (docosahexaenoic acid). DHA can help to support the development of the nervous system among your newborn babies.

Salmon is also an excellent source of vitamin B12 and protein. In addition, salmon has been discovered to aid in preventing postpartum depression.

Enjoy 2 servings of salmon on a weekly basis. Choose wild salmon if you can and opt for the fresh type rather than frozen versions.

3. Blueberries

Every new mother should add blueberries into their diet. This antioxidant-abundant fruit can help a lot in destroying free radicals and keeping new mothers and their own babies free from a lot of conditions.

In addition, blueberry has all the important minerals and vitamins that a breastfeeding mother may need. The healthy dose of carbs in this fruit is also very beneficial for enhancing the energy levels of new moms.

Consume 2 or more servings of blueberries on a daily basis to help new mothers in dealing with new depression of the motherhood.

4. Brown Rice

Brown rice is a healthy, whole-grain carbs source that every new mother should add to their daily diet because of many good benefits it brings about. Brown rice can help a lot in keeping the energy levels of mothers up and maintaining their blood sugar levels with a consistency.

Moreover, it is very high in fiber and other important nutrients when being compared to the white version. Brown rice can also help a lot in increasing breast milk quality and supply.

Before cooking brown rice, you should soak them in water within 2 – 3 hours to make it more nutritious and simpler to digest.

5. Oatmeal

Oatmeal is among the most common lactogenic foods. This natural high-fiber, whole-grain food can be digested with ease. It is very effective for new mothers who are dealing with postnatal constipation – one of the most common issues among new moms.

The rich iron content of oatmeal can also help in preventing iron-deficiency anemia – also a very popular in new mothers. In addition, oatmeal can help a lot in increasing the supply of breast milk.

Freshly cooked oatmeal can be topped off with 1 spoonful of saffron, cardamom, and raw honey, as well as some fresh fruits for increased nutritional values. A bowl of oatmeal (warm) can also allow mothers to relax and deal with depression.


Author Bio: I’m Huyen My – Writer and Blogger, who has over 5 years of experience in Health & Beauty industry. I work for VKool and AllRemedies – reliable resources assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty. I also focus on fitness, women’s issues, relationship, and lifestyle. Find more of my articles on Facebook or Pinterest