Postpartum Nutrition
Health and nutrition of pregnant women is always the priority and we often neglect that post-delivery requires much attention and care too. Considerations for vitamins and mineral intake of postpartum can be two-fold: the mother’s recovery and well-being as well as boosting micronutrients in breast milk for mothers who breastfeed. The weeks immediately following birth can set the stage for long-term health and well-being in mothers and infants. Like everyone else, a well-balanced, healthy diet including whole grains, fruits and vegetables, protein and healthy fats are still the key.

Here are some specific nutrients that are crucial to incorporate for your recovery and your growing baby:


Protein helps to rebuild and heal weakened tissues from childbirth. During breastfeeding, mothers must eat an adequate amount of protein to maintain her own muscle mass, while also providing adequate nutrition to the infant through breast milk. Get quality proteins from eggs, poultry, fish, lean meat, dairy products, and legumes.


It is important to replenish the iron you lose during childbirth due to bleeding. For those who are breastfeeding, your iron stores supply your body with iron for their proper development and thyroid function. Good iron sources include red meat, liver, oysters and dark leafy green vegetables. Add vitamin C rich food like lemon juice, capsicum or fruits to your meal to boost iron absorption.


DHA, an omega-3 fatty acid, is one of the key building blocks for foetal development. Mothers with a high DHA concentration in their breast milk have been shown to have a positive effect on visual and cognitive development of the baby. Some research also showed DHA enhances mental focus, reducing inflammation and the risk of postpartum depression. It is advisable to consume deep sea fish like salmon, sardines and tuna 2-3 times per week.


Choline is an important nutrient for infant memory and brain development. One of the best food sources of choline are egg yolks and other animal-based products such as liver, meat, poultry, fish and dairy products.


Vitamin D supports the immune system, brain and nervous system and reduces risk of postpartum depression and anxiety. The best dietary sources of vitamin D are fatty fish like salmon and tuna, fortified dairy and egg yolks.