Food & Nutrition Mother & Child

Superfoods for breastfeeding mothers

Motherhood is a role that nature has bestowed upon women. As they look after their little ones, new mothers often tend to ignore themselves. But when breastfeeding, a mother’s energy requirements will increase and therefore it’s important to build up her energy intake.

As it directly affects the baby’s nourishment, new mommies need to follow a sensible diet which includes all vital foods. This helps them keep both rosy and healthy.

Simply put, a baby will grow and develop properly if a mother gets good nutrition.  So, a healthy diet is essential for every mother. It gives energy, increases milk supply and helps get rid of excess weight one has gained in pregnancy also. The dietary intake of a lactating mother makes all the difference. Here are some superfoods that will give a lactating mother the great nutrition she needs.

Whole grains

This includes brown rice, oatmeal, whole-wheat pasta, rajgira (amaranth), and lapsi (broken wheat or dhalia) which are complex carbohydrates. Apart from being healthy, they will keep one full for a long time. They contain fibre, minerals and B vitamins. Fibre is good for blood sugar levels to remain steady and helps digestion. To give variation and for a good source of nutrition, oats also should be in the diet, as it is rich in fibre, and iron and helps in milk production. Click here for some choices:

Legumes and beans

Indian cooking uses a lot of legumes which are an excellent source of fibre, iron, proteins, minerals, and phytochemicals. Phytochemicals reduce DNA damage, oxidative damage, and inflammation. They are also good for stimulating the immune system. This nutrient prevents cancer cells from growing and becoming carcinogens.


Curd is such an integral part of Indian meals and a versatile side hustle. Make dahi chaat, raita or simply have it as it is and enjoy this scoop fill of calcium and protein. If you are lactose intolerant skip milk. Dahi is safer.

Root vegetables

Fill your fridge with carrots, beets and yams. This will help in increasing the milk supply and also improve the quality of milk that goes to the child. They contain phytoestrogens which are good for nutrition and especially helpful in improving the quality of milk. Click here to buy the root veggie of your choice:

Sweet potato

Always a better variant of potato, the ratalu is super nutritious and tasty with a hint of sweetness.  It is rich in vitamin A and is a good source of potassium. Vitamin A is good for developing immunity, cell specialization, bone growth, and vision.


Dark green vegetables are good for lactating mother as it gives the mother her iron requirement. These are rich in fibre, antioxidants, minerals (including calcium), and vitamins A, C, E, and K.  Here is a special mention of spinach as it is very high in iron. The emerging entrant is Swiss chard (different from spinach) which is very nutritious and can be consumed in soups, dals, cooked as sabji and so on. These are not only nutrient-dense but also can be eaten in big portions as they do not have lots of calories, so don’t worry about gaining weight.


If you are not allergic to seafood then fish is a very good source of Vitamin D, protein, Omega–3 fatty acids, and Vitamin B12. Omega-3 and Vitamin B12 help in post-pregnancy depression. Pomfret, rawas, bombil-Bombay Duck, and surmai are safe for babies. Many women have a deficiency of Vitamin D which is taken care of when fish is included in their diet. Salmon is especially good for lactating mothers as they contain lots of DHA, which is very important for the baby’s nervous system to develop. Fish increases milk production in lactating mothers.

Nuts and seeds

Yummy, some nuts and seeds give the tasty crunch we all so love…a lactating mother needs to include a lot of calcium and folic acid in her diet which she can get from almonds and other nuts. They are very good for bones and teeth.

Nuts and seeds have fibre, vitamins, protein, antioxidants, minerals, and good monounsaturated fat and polyunsaturated fat. They are good for the heart and they also help one’s skin look good and youthful looking. Click here to go nuts over nuts:


Eggs provide optimal nutrition as they are an excellent source of protein, vitamins B12 and D, lutein, choline, folate and riboflavin.


Chicken is also known as a versatile protein source that is loved by so many of us. The good news, this meat is also rich in breastfeeding-friendly nutrients. So enjoy.


They are known as a nutritional powerhouse for women who are breastfeeding. They contain heart-healthy fats and give the mother the feeling of fullness so she doesn’t keep feeling hungry. They are also rich in Vitamins, B, C, K, & E; and in potassium and folate.

All these superfoods are natural and very good for breastfeeding/lactating mothers. Processed food should preferably not be part of their dietary intake. So, to enjoy motherhood completely, eat well.

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