Healthy foods for breastfeeding mothers

Foods for breastfeeding mothers are crucial for both the mother’s health and the baby’s development. During lactation, a balanced and nutritious diet is essential to ensure an adequate supply of high-quality breast milk.

Balanced nutrition for breastfeeding mothers

Nutrition for breastfeeding mothers is essential for the health of both mother and baby. In response to the question, “What should a nursing mother eat?” - During lactation, a diet should be balanced with proteins, healthy fats, vitamins from fruits and vegetables, complex carbohydrates, and adequate water. Dairy products, eggs, oats, green vegetables, and nuts are among the foods that can help increase breast milk supply and support a well-rounded diet.

Foods that increase breast milk supply

For breastfeeding mothers, nutrition is important for the health of both the mother and the baby. During lactation, the diet should be balanced and include foods rich in protein, healthy fats, vitamins and minerals. Among the foods that increase breast milk, oats, green leafy vegetables (spinach, kale), dried fruits (prunes, figs) and omega-3 rich almonds and walnuts play an important role. In response to the question of what a breastfeeding mother should eat, we can say that drinking plenty of water and getting enough rest also increases the quantity and quality of milk.

Which foods should be avoided?

Just as the right foods are important for breastfeeding mothers, avoiding harmful products is equally crucial. When discussing what a nursing mother should eat, it is also important to highlight what she should avoid. High amounts of caffeine from coffee and black tea can pass into breast milk and may disturb the baby. Very spicy or heavily seasoned foods can alter the taste of the milk, causing the baby to refuse feeding. Of course, alcohol and smoking are harmful habits that should be strictly avoided.

Vitamin and mineral sources

Foods for breastfeeding mothers should not only provide energy but also meet essential vitamin and mineral needs. If the diet is not properly planned during lactation, it can lead to iron deficiency, fatigue, and weakened immunity in the mother. Therefore, iron-rich foods such as red meat, egg yolks, and green vegetables should be included in the daily menu. Calcium is abundant in dairy products, almonds, and broccoli, and is essential for the bone health of both mother and baby. Along with sunlight, fatty fish and certain eggs help meet vitamin D requirements. Folate and B vitamins can be obtained from spinach, lentils, oats, and whole grains. If these nutrients are not sufficiently provided through diet, vitamin supplements may be recommended after consulting a doctor.