12 Superfoods for Breastfeeding Moms

Regardless of what you eat, your baby will get all of the nutrients he needs to grow


Most mothers make the responsible decision to breastfeed their newborn babies. After all, breastfeeding is the best thing for babies…. and mothers too. It is the safest and healthiest food for the baby – easily digested and provides all the nutrition the baby needs for the first six months.

Breast milk contains immune molecules called antibodies that destroy germs. It’s important that you take the healthiest foods for breastfeeding. Eating a healthy diet while you are breastfeeding determines the energy, protein, nutrient and vitamin content of your breast milk.


1. Carrots

Carrots are full of beta-carotene, which just happens to be in extra demand when you’re lactating. Carrots are a healthy source of carbohydrates and will boost your potassium, too. It is also a great way to help you lose some of that stubborn baby weight when you eat carrot sticks for snacks instead of sugar-made cakes. It’s so easy to prepare: peel, slice and store them in your fridge for easy snacking.


2. Salmon

Fish has all kinds of benefits for breastfeeding moms and babies. However, you need to choose low-mercury fish, such as salmon – an excellent source of protein. It is also rich in vitamin D, vitamin B12 and omega-3 fatty acids, which studies show may help ward off postpartum depression.


3. Green Papaya

The unripe papaya is a powerful fruit full of essential nutrients and enzymes to promote digestive health. There are several recipes for unripe papaya: Som Tam, which is a green papaya salad or in Tinola, a chicken ginger stew soup with papaya and chili pepper leaves.


4. Malunggay (Moringa)

This leafy vegetable often found in favorite Filipino recipes, is actually a medicinal plant that has health benefits. It has many benefits during pregnancy and even after giving birth on the breastfeeding period. Malunggay leaves are enriched with many nutrients like Calcium, Vitamin B, Protein, Vitamin A, Potassium and many more.


5. Legumes and beans

Legumes and beans are both excellent sources of both protein and fiber, minerals and phytochemicals. Some of the easy-to-cook recipes are lentil chili in the slow cooker or chickpeas salad


6. Brown Rice

Most of us are tempted to cut back on carbs right after giving birth to help lose the baby weight. Don’t. Losing weight too quickly may cause you to make less milk and feel lethargic. Substitute your white rice for whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.


7. Oranges

Oranges are a great food to boost energy and excellent breastfeeding foods. What’s great with oranges, no need to prepare, you can just sip on freshly squeezed juice as you go about your day or simply peel and eat as part of your snacks and you’ll get the vitamin C benefit for the day.



8. Beef

Breastfeeding moms have an increased need for the mineral zinc, and beef is source of this much-needed mineral. Beef is high-quality proteins that’s rich in iron and B vitamins and can help you maintain your energy and is needed for proper neurological development. Zinc helps with bone growth and immune system support.


9. Eggs

Eggs are a versatile way to meet your daily protein needs. They’re full of high-quality protein as well as vitamin A, vitamin B12, riboflavin, iron and zinc. Choose DHA-fortified eggs to boost the level of this essential fatty acid in your milk. You can scramble eggs for breakfast or omelet for dinner.


10. Avocado

While folic acid is an important nutrient during pregnancy (it contributes to proper development of the central nervous system), breastfed infants also need a good supply of folic acid to help continue their proper growth and development. Avocados are rich in folic acid as well as in vitamin C, vitamin E and potassium. They’re also a great way to get a calorie boost due to their high concentration of monounsaturated fats — those are the “good” fats that help balance your cholesterol levels.


11. Cheese

Cheese is a good source of protein and calcium. You can pre-sliced or cubed cheese ready in the refrigerator for a convenient snack. You can also eat slices with multigrain crackers for a fiber and vitamin boost.


12. Whole grains

Whole grains in breads, rice, pasta and oatmeal are an important source of vitaminB, minerals, and fiber. With fiber, it helps you feel fuller longer – hence, help you lose those unwanted baby weight. Also, it helps with digestion and keeps your blood sugar levels steady. Whole grains like quinoa and barley give you an added boost of protein.


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