Essential Breastfeeding Diet for Mum and Baby

Essential Breastfeeding Diet for Mum and Baby

While some people take the view that the taste, quality and consistency of breast milk doesn’t vary all that much based on what you eat, making sure that you are taking in all of the necessary vitamins and minerals you need as a new mother is important to ensure that you don’t use up your existing reserves of vitamins and minerals.

Being a new mum can be tiring, but there are certain things you can do to boost your energy, immunity and well-being. Eating specific so-called superfoods regularly is a great way to boost your energy reserves, maintain your health while breastfeeding your baby, and provide your baby all of the nutrition that they need for proper growth and development. With this firmly in mind, here are ten superfoods that you can eat to provide optimum health for you and your baby:

  • Eating oats and oatmeal provides you a rich source of natural fibre, which aids in digestion. Oats are also high in iron, which is vital to new mothers who might have suffered from anaemia during pregnancy.
  • Nuts and legumes in general are full of nutrients, but almonds are full of both protein and calcium. Your breast milk is high in calcium so it is important to ingest as much calcium as possible to keep you and your baby healthy.
  • Apricots contain not only fibre, but also vitamins A and C, and potassium. You can eat either fresh apricots or the dried variety.
  • It’s been known for some time that the DHA and oils contained in salmon are vital to the growth of the nervous system in a baby. Make sure you eat salmon with high levels of DHA and oils so you receive the most benefit.
  • Eating yogurt is a great way to add some sweet flavour to your superfood diet while grabbing some extra calcium and protein.
  • Like nuts and almonds, eating beans provides lots of fibre, iron, and protein.
  • Green vegetables, including broccoli and spinach, provide a good source of calcium, iron and other essential nutrients.
  • To further add a sweet touch to your superfood diet, include dates in the list. They’re high in calcium and fibre and are thought to promote the production of breast milk.
  • If you want a fantastic source of calcium, iron, magnesium, manganese, copper and phosphorus, look no further than the humble sesame seed. They can even be sprinkled liberally on green salads.
  • You might be used to eating white rice, but did you know that brown rice is actually better for you? Not only does it contain plenty of fibre, it also helps you to sustain energy levels more consistently.

There are certainly other superfoods to explore, such as Swiss chard and artichokes, but the above list provides a great foundation for keeping both mum and baby healthy and happy.

Check out more of our tips for healthy feeding at

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