Every pregnant woman needs a nourishing diet, and more so a breastfeeding mother. Since your infant feeds on your milk for quite some time after the birth, it is important to take a healthy and nourishing diet. You need to have enough food both for yourself and your baby. So, what all should you have when you are breastfeeding?

10 Foods to Nourish Breastfeeding Moms

Here are a few food items which you should add to your diet to make sure you have enough nourishments for both your baby and yourself.

1. Leafy greens

Most green veggies like spinach, kale, mustard greens are an excellent source of iron and vitamins and can help in your blood building which can be beneficial to make milk. So, make sure you have an adequate amount of leafy green vegetables every day.


2. Oatmeal

One of the most popular food for a lactating mother is oats as it provides the mother with the right nutrition while keeping their blood pressure and cholesterol, regulated. It has also been known to increase the supply of milk.

3. Root vegetables

A lot of root vegetables like carrots, sweet potatoes, etc. are full of beta-carotene which is an antioxidant and can provide extra energy to a nursing mother.

4. Nuts and Seeds

Another great food for a breastfeeding mom, this is rich in nutrients and energy and provides your body with a good source of fiber and other minerals such as calcium, iron, magnesium, etc. Having these as snacks can prevent you from eating unnecessarily and will help you maintain a constant weight.

5. Legumes

This item is known for its plant estrogen composition which helps in stimulating the growth of milk glands and helps in boosting lactation which is necessary for a breastfeeding mother.

6. Proteins

Another nourishing food resource for breastfeeding moms is proteins as it helps in the growth and development of your baby. You can have any protein rich food like soya, eggs, etc. and it would certainly provide you with enough nourishment to both sustain you and your baby.

7. Water and other beverages

It is important to keep your body hydrated at all times which ensures a constant supply of milk at all times. Make sure you have 8 glasses of water every day as it makes you more alert and helps in digestion. You can also have other beverages like juices, smoothies, broths, etc.

8. Fresh fruits and vegetables

One of the most nourishing food item for breastfeeding mothers are the fruits are vegetables as they provide both you and your child with adequate vitamins and minerals. Fresh fruits and vegetables are good for your health and provide your baby with the much-needed nutrients too.

9. Healthy Fats

Much fat food like DHA, butter, olive oil, etc. are good for your baby as they provide you with calories and help you in improving lactation. In fact, DHA is also known to promote the development in your child and is a much-recommended item by most pediatricians.

10. Herbs and spices

There are many herbs and spices which provide support for milk production and can be used as a seasoning on most food items. These include dill, basil, turmeric, fennel, etc. In fact, garlic is known to be a rich nutrients source for mothers and is advised to be included in the diet.

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