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Your body has just done the most incredible thing: it brought a new life into the world. The hardest part is over, but there’s still work to be done, namely, recovery.
Nourishing your body during the postpartum period through a healthy diet is absolutely crucial not only for your recovery and overall well-being but also for your baby’s if you’re breastfeeding. By eating wholesome, nutrient-rich foods and resting as much as possible, you can speed up your healing process and help your baby remain healthy while growing.
Not sure what makes a good postpartum diet? Fill your plate with foods containing the following nutrients – and take some quality supplements, too – and you and your little one will be all set.
Critical Nutrients for New Moms
During your postpartum period, your body is undergoing a major adjustment, and it’s important to fuel it with the right nutrients so it can heal as fast as possible. According to the Cleveland Clinic, it typically takes about six weeks to fully heal after giving birth, although some women may take longer or shorter than that – however long it takes you to feel fully like yourself again is fine.
But is there something you can do to speed up this process? Yes, as a matter of fact, there’s plenty you can do or rather consume. In addition to sleep and rest, you need to eat a nutrient-dense diet as it can both speed up recovery and affect the quantity and quality of milk you produce.
So, without further ado, here are the five most important nutrients to focus on during your postpartum.
Iron
Many women experience blood loss during delivery and as a consequence, they lose iron. This is why it’s important to replenish it during your recovery process. And if you’re breastfeeding, your iron needs are even higher, making it crucial to maintain adequate levels through diet and supplements if necessary.
Good iron sources include lean red meats, spinach, oysters, and legumes.
Calcium
Calcium is essential for strong bones and teeth. If you’re calcium-deficient during breastfeeding, your body will draw calcium from your bones to produce milk, which can weaken them and lead to osteoporosis later on. To avoid this, follow USCF’s recommendation: 1,300 mg of calcium daily.
Consuming foods like dairy products, leafy greens, and fortified plant milks is also highly recommended.
Vitamin D
Vitamin D supports your immune system and helps your body absorb calcium. Many women have low vitamin D levels, which can affect both their health and their babies. Sun exposure is, of course, a primary source, but depending on where you live and your lifestyle, it might not be enough.
Foods like fatty fish and fortified dairy products can help, but a vitamin D supplement is always a good idea to ensure adequate levels.
Iodine & Choline
When you’re breastfeeding, your body needs more iodine and choline. These two trace minerals are important for your thyroid function, which helps keep your energy levels up and your baby’s brain development on track.
So, make sure you get enough iodine and choline through foods like dairy products, seafood, iodized salt, eggs, meat, and fish. Your body and your baby will thank you!
What About Supplements?
Now, we understand that preparing healthy, balanced meals during the busy postpartum period can be challenging, but since it’s essential for your health and healing, it’s really important to prioritize it. Thankfully, you and your significant other don’t have to cook everything from scratch during this time because supplements can fill any gaps. Just make sure you opt for high-quality multivitamins and supplements here.
For example, during our research, we found that Performance Lab’s NutriGenesis supplements use natural-identical vitamins and minerals so they’re as bioavailable as they come. You can browse vitamins for women on their website to find one (or multiple) that you think you need the most, or ask your doctor for a recommendation.
If you’re not sure which multivitamin or supplement to get, you can use the same prenatal vitamins you used during your pregnancy. According to Johns Hopkins Medicine, it’s recommended to keep taking prenatal vitamins after birth, especially if you’re breastfeeding.
