5 Superfoods To Eat While Breastfeeding


All moms are encouraged to feed their newborns with breast milk as it contains a lot of essential nutrients for their growth and development especially in the first six months of their life. Milk formula is another alternative, but it’s best to feed your newborn with breast milk if you can as it is good for fighting off infections or other diseases. During breastfeeding, antibodies are passed down from the mother to the baby, strengthening their immune system. Therefore, it is very important for moms to eat healthily, making sure they supplement their diet with good nutrition  as it directly affects the production and the nutritional value of their breast milk. Did you know that breastfeeding requires approximately 500 calories? Here are five healthy foods for moms to consume to produce nutritious milk for their newborns.

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#1. Salmon

Salmon is well-known for its healthy fats – omega-3 and omega-6. But it is also loaded with DHA, which is essential for the development of a baby’s nervous system. Other than that, DHA is also good in preventing postpartum depression. Eat wild salmons instead of farmed ones and eat no more than two servings per week to limit the amount of mercury there could be in salmons. 

#2. Yoghurt

Yoghurt is not only rich in calcium, but it is also a good source of protein. Opt for all-natural Greek yoghurt for lower calories and add fruits or granola to make it even more delicious! If you are not a fan of yoghurt, you can consider other dairy products as well. However, do note that if your baby is diagnosed with milk protein intolerance, you will want to skip eating dairy products as your baby is unable to break down the proteins in the dairy products.

#3. Beans and Legumes

They are a great source of protein, iron and fibre which will bring you and your baby the nutrients you need. They also contain phytochemicals, a natural chemical which plants produce. Studies have shown that phytochemicals can boost our immune system, help reduce inflammation and also preventing as well as repairing DNA. Add some chickpeas into your salad or have some soybean!

#4. Nuts

Nuts such as almonds are recommended snacks for anyone trying to lose weight. Not only do they help you to watch your calories (especially for moms who are trying to shed off the extra pounds after birth), they are also packed with nutrients! If you do not like dairy products, nuts are also a great source of calcium. They have healthy polyunsaturated and monounsaturated fats which are good for protecting your heart from diseases. Eat them whole or chop them up and add them to your salads.  

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#5. Leafy vegetables

Yes, there’s a reason why moms from young nagged at us for eating our veggies! These leafy green vegetables are rich in lots of vitamins – A, C, E, K as well as fibres and minerals such as calcium. Other than that, they are also low in calories! Switch up your cooking style to make them more appetizing. 

Try to incorporate these healthy foods into your diet so that not only your body will be nourish, your baby will benefit as well! When you have stopped breastfeeding, consider supplementing your meals with Traditional Chinese Medicine (TCM) health supplements to nourish your body again!