It is important for women to eat a well-balanced and nourishing diet to support their recovery after childbirth and provide adequate nutrition for breastfeeding. Whatever the mothers eat, the nutritional benefits get transferred to the baby while nursing them. Here are some key nutrients to take note of:

1. Protein

Protein is essential for tissue repair, development and recovery. Good sources of quality protein include whole grains like quinoa, millet, buckwheat; lean meats, poultry, fish, eggs, beans, lentils, nuts, and seeds. Consuming whole grains like quinoa instead of white rice will also support postpartum weight loss efforts. Mixing our fragrant instant quinoa powder into a warm porridge is a good way to boost the protein, fibre, and mineral levels of the comforting meal.

2. Iron

Iron is important for the production of red blood cells to make up for blood loss during delivery. Good sources of iron include poultry, fish, raw cacao powder, white mulberries, chia seeds, quinoa, moringa leaf powder, avocado, beans, lentils, tofu, spinach, and other dark leafy vegetables such as watercress, kailan, kale, broccoli.
Pairing iron-rich foods with foods that are rich in vitamin C will enhance your body’s ability to absorb iron. For example, eating a kiwi fruit after a meal of lentil curry. Making a warm moringa latte is also an easy recipe as moringa leaf powder is rich in both iron and Vitamin C.

3. Calcium

During pregnancy, the mother is depleted of nutrients such as vitamin D, iron, folate, fatty acids, selenium, and calcium. Hence, it is necessary to replenish these essential nutrients after giving birth. Furthermore, a mother will need an abundance of calcium if she breastfeeds her baby, as the body needs more of this key mineral while nursing. Breastfeeding women are at a higher risk of developing nutrient deficiencies. Good sources of calcium include anchovies, leafy greens, broccoli, moringa leaf powder, fortified plant milks, tofu, almonds, chia seeds, quinoa.

4. Vitamin D

Vitamin D helps the body absorb calcium and is important for bone health. Besides getting this vitamin from the sun, good food sources of vitamin D include fatty fish, salmon, cod liver oil, eggs, soy, mushrooms and fortified foods like milk and cereal.

5. Omega-3 fatty acids

Healthy Omega-3 levels are critical for breastmilk nutrient content, maternal mood, hormonal balance, and overall recovery after childbirth. The body does not produce omega-3s on its own, so it needs to be obtained from food sources. Good sources of omega-3s include fatty fish like salmon and sardines, anchovies, chia seeds, sacha inchi seeds, walnuts, and flaxseeds.

6. Fiber

Adequate fiber intake can help prevent constipation, which is common after childbirth. Good sources of fiber include fruits, vegetables, seeds, whole grains, and legumes. For more serious bowel movement/constipation issues, try our prebiotic superfood – yacon root syrup or dried yacon slices– which is great for gut health.

7. Iodine & Choline

Iodine is particularly important for thyroid function, while Choline is very important for infant memory and brain development. A mother’s need for iodine and choline increases during lactation – when she is breastfeeding, the baby gets all their dietary iodine and choline from the breast milk. Iodine can be found in eggs, seafood, kelp, iodized table salt and superfoods such as maca, while good amounts of choline can be found in eggs, fish, poultry, shiitake mushrooms, and nutritional yeast.

Recommended superfoods to boost breastmilk supply:

Moringa leaf has been consumed since ancient times to boost breast milk supply as well as providing a good source of nourishment, including calcium, for both the mother and the baby.
Maca is also highly recommended during breastfeeding for improving milk quality and flow. This Andean root vegetable is known to help balance hormones and can help women struggling with post-natal depression. Choose gelantinized / activated maca
as it is pre-cooked and most easily digested in the body.


It’s essential to replenish the key nutrients in the female body after childbirth, and when the mother is breastfeeding, as newborn babies rely a lot on breastmilk to get the nutrients they need especially in the first 6 months. New mums should also be diligent to practice self-care and not neglect their own health – physically, mentally and emotionally.

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