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Superfoods for Supermoms: 5 Best Foods for Breastfeeding Women

July 15, 2023

Motherhood is an exciting time in a woman’s life, but it is also associated with health risks, including obesity, fatigue, and certain autoimmune diseases. Breastfeeding moms are also particularly prone to inadequate nutrition and sleep deprivation which can potentially exacerbate existing health problems.

Hence, to add a layer of protection to your body, it is crucial to have a well-rounded diet. Although this is just one step in your journey to a healthy lifestyle, your nutrition is an edge to ensure you can care for yourself better and, in return, care for your family better.

So what foods are your obvious allies?


Superfoods for the modern-day superheroes


Superfoods are nutrient-dense foods that provide significant health benefits due to their high levels of vitamins, minerals, antioxidants, and other essential nutrients. These foods support overall well-being, boost the immune system, and may help prevent chronic diseases.


Five superfoods that promote overall health in breastfeeding moms


Different people require different diets, but the same people may also require different diets at every stage of their lives. Inadequate nutrition is one of the most prevailing health issues among breastfeeding moms as this period may also come with demanding roles and responsibilities.

Thus, ensuring you get the vitamins and minerals you need from your diet is essential to maintaining your well-being.

Below, we listed five foods approved by science to help you boost your health while breastfeeding your little one.


1. Sesame seeds


Sesame seeds are lactogenic foods, meaning they are high in calcium and estrogen-like plant properties that can help you produce more milk. They also boast an abundance of healthy fats, fibers, and vitamins. These tiny powerhouses support digestive health and contribute to lower cholesterol levels.


2. Ghee


Ghee is a type of clarified butter. They’re healthy for breastfeeding mothers because they are rich in essential nutrients such as fat-soluble vitamins A, E, and K, supporting maternal and infant health. Additionally, ghee contains healthy fats that can help improve breast milk quality and promote the baby’s brain development. Research reveals ghee may also aid in postpartum recovery by modulating postpartum bleeding and helping you regain balance after childbirth.


3. Moringa oleifera


Moringa oleifera, the mighty drumstick, is a nutritional powerhouse brimming with proteins, iron, calcium, and vitamins C, A, and E. This versatile plant enhances iron levels, fortifies the immune system, assists in weight management, and promotes restful sleep. Additionally, research reveals that breastfeeding mothers who consume Moringa oleifera leaf powder not only experience increased milk supply but also observe greater weight gain in their infants compared to those in the placebo group.


4. Chia seeds


Studies suggest the consumption of chia seeds in the last trimester of pregnancy and the first three months of breastfeeding can boost the DHA content in your milk, which is great for your baby’s brain development! Plus, other nutrients like calcium in chia seeds can also benefit your little one through breast milk.


5. Quinoa


Quinoa is a nutritious plant protein that provides ample calories while being gentle on the gut. Rich in folate and zinc, this gluten-free and low-glycemic-index food effectively supports gut health and weight management.




Motherhood is an incredible journey filled with countless joys and challenges. Ensuring proper nutrition for breastfeeding moms is essential to support both their health and their baby’s development. By incorporating superfoods like sesame seeds, ghee, Moringa oleifera, chia seeds, and quinoa into your diet, you can provide your body with the essential nutrients it needs to stay strong and healthy. These nutrient-dense foods will not only help you maintain your well-being but also enable you to care for your baby optimally.

To ensure wholesome nutrition for you and your family, contact us today and make Hearty Health AU your partner in serving high-quality ready-made meals to your loved ones.


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