Protein is vital for tissue repair and muscle recovery. Experts recommend increasing protein intake by 17g/day during lactation for optimal healing and milk production
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Protein for Healing
Protein is vital for tissue repair and muscle recovery. Experts recommend increasing protein intake by 17g/day during lactation for optimal healing and milk production
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Leafy Greens for Iron
Green leafy vegetables are rich in iron, which helps replenish blood loss and prevent postpartum anemia. Iron is essential for energy and immune function
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Fruits for Vitamins and Hydration
Fruits such as oranges and berries supply vitamin C, antioxidants, and hydration, supporting immune health and tissue repair after delivery
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Healthy Fats for Brain and Mood
Avocados, nuts, and seeds provide omega-3s, supporting brain health and reducing inflammation. These fats are crucial for maternal mood and infant development
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Dairy and Calcium Sources
Dairy products like milk and yogurt supply calcium, vital for bone health and nerve function. Calcium needs increase during breastfeeding
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Iron-Rich Foods for Strength
Red meat, lentils, and fortified cereals help restore iron levels lost during childbirth, reducing fatigue and supporting overall strength
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Vitamin D for Immunity
Vitamin D supports immune function and bone health. Sunlight, fortified dairy, and fatty fish help meet increased needs during lactation
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Hydration for Recovery
Adequate water intake (8–10 glasses daily) is essential for milk production, circulation, and healing. Hydration aids digestion and overall recovery