8 Superfoods for nursing mothers

As you know, when you are nursing your new-born, everything that you eat, or drink is passed to him or her through your milk. In this post, I will share some of the best superfoods for nursing mothers that helps with boosting your milk supply and ensuring your baby is getting essential nutrients for promoting healthy growth.

Nursing mothers need extra calories

When you are taking in insufficient calories, you’re not getting enough energy, plus you won’t have the extra calories to sustain you and to help you lose the excess weight you’ve gained through pregnancy. When you are nursing, you should take in more calories, but this does not mean chowing unhealthy foods like biscuits and crisps. The key to losing weight and ensuring your baby is getting the appropriate nutrients, is to eat the right foods that are healthy while boosting milk supply. In addition, the more variety of flavors your baby is exposed to early on, can assist him with eating healthier when he grows up.


8 Superfoods for nursing mothers


We all know that water is one of those natural resources that are essential, not just for healthy living, but it is also a quintessential ingredient for nursing mothers. To boost your milk supply and prevent dehydration, you must drink water throughout the day. Do not stress too much about hitting your daily quota, instead drink when you are thirsty. Keep in mind, juicy vegetables and fruits, unsweetened and non-caffeinated drinks, and soups also count.

Whole grains

Whole grains are found in pasta, breads, oatmeal, and rice and is a primary source of fibers, B vitamins, and minerals that helps you feel fuller for longer and it can assist with shedding baby weight. They are excellent for promoting digestion and keeping your blood sugar levels regulated. For an extra boost in protein, you can snack on spelt, teff, farrow, and barley.


Salmon is not just a healthy source of Omega-3 fatty acids, but also vitamin B12 that can assist with combatting post-partum depression. Salmon are among a few natural sources of vitamin D. Many women have a vitamin D deficiency.


When you are nursing, your body necessitates more zinc and a great way to supplement your body is by eating beef. Beef contains B vitamins, iron, and zinc to help you with keeping your energy levels up. When possible, opt for grass-fed beef since it contains more omega-3 fatty acids and the meat contains fewer hormones and antibiotics.

Leafy green vegetables

There are numerous different nutrients to be found in leafy green veggies, plus they are super low in calories. Leafy green vegetables contain fiber, calcium, vitamins A, C, E, and K, as well as antioxidants that are essential for maintaining a healthy lifestyle. Try to consume at least one serving per day.


Eggs are an easy, versatile, and quick snack or meal. They contain choline, vitamin D, protein, lutein, folate, riboflavin, and vitamin B12. Research shows that eggs will not result in higher cholesterol levels. A whole egg is packed with nutrition and well worth including into your diet.

Seeds and nuts

Seeds and nuts are excellent sources of fiber, minerals, protein, antioxidants, vitamins, and healthy polyunsaturated and monounsaturated fats. They have anti-ageing properties, assist you with staying full in between meals, they are good for your skin and they can prevent heart disease. Make some trail mix as a healthy breastfeeding snack. An apple with some almond butter is another delicious snack to consider.

Beans and legumes

Irrespective if you are following a vegetarian diet or not, beans and legumes are ideal sources of phytochemicals, fiber, protein, and minerals. Add some chickpeas to a salad or cook a lentil chili in the slow cooker.


I hope you have found my article useful. Be sure to include these superfoods for nursing mothers into your eating plan to boost your milk supply, provide your baby with excellent nutrition, and shed some of that baby weight while you are at it.


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