Best Foods for Nursing Mother


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Through nursing, the babies get everything required for proper nutrition and growth with the help of breast milk. Most mothers feel exceptionally hungry while exclusively breastfeeding the child for the first six months. It is due to the additional energy the body requires for producing the milk. Thus what you consume while nursing matters as that nutrition will also enter your kids’ bodies. The high nutrient will assist in enhancing your milk supply, improving your energy level, and increasing the kid’s weight. If you are wondering about the best food for breastfeeding mothers, look at the below list to enhance your milk production with daily intake. 



 Whole grain like oatmeal consists of a high amount of iron and proved to be increasing the milk supply. It also includes complex carbohydrates, which will keep your tummy full for a longer time and prevent the dipping of energy. Oatmeal is also a significant source of fiber, vitamin B, and minerals. Fiber will keep regular sugar levels in the blood and assist in digestion.

Green Vegetables

Green vegetables like cauliflower include high iron, folate, calcium, and vitamin K and A levels. The best advantage of consuming these vegetables is that babies can easily absorb the calcium through breast milk. Okra is a high source of folate and is best for both the mother and baby. It contains laxative characteristics and contains antioxidants.

Green leafy vegetables like spinach help to enhance lactation and milk supply. They are rich in fiber, minerals, Vitamin C, K, A, and E, antioxidants, and calcium. Since they are lower in calories, you can consume them in large quantities throughout the entire day with no worry of any additional weight gain. You can add green vegetables to your smoothie, casseroles, stir-fry, and salads. Since spinach is also high in iron, it will fulfill all your iron deficiencies in your best diet for nursing mothers.

Green Vegitables

Sardines and Salmon

Salmon is a high source of omega-three acids, vitamin D, and Vitamin B12. Omega 3 fatty acids and Vitamin B12 helps to remove postpartum depression and are perfect for all nursing mothers.



Lamb consists of high levels of iron, women suffering from anemia or low hemoglobin levels while breastfeeding can get immense benefit from it.  There is a presence of heme iron which people can digest with ease. Lamb is a high source of protein, necessary for the muscle development of your baby.


 Chicken is full of minerals and vitamins such as Omega 3 and 6, selenium, vitamin E and A. These nutrients are highly beneficial for the babies’ healthy development and enhance the breast milk quantity.


 Banana is full of nutrients like vitamin C and B6, potassium, dietary fiber, calcium, and iron. Bananas are an instant energy source for nursing mothers as the high potassium content maintains the fluid and electrolyte balance in the body. Potassium also assists in the correct transmission of muscle contraction and nerve impulses. Bananas help breastfeeding mothers in stimulating regular bowel movements.


 Avocado is one of the best foods for lactating mothers and can satisfy huge hunger pangs due to its 80% fat content. It helps to maintain fullness in your body by offering healthy fats.


Beef and Eggs

 Lactating mothers are always in dire need of minerals like zinc. Beef is a food that is high in zinc, vitamin B, and iron content. It assists in producing high energy, which most nursing mothers need during their sleepless nights. Grass-fed beef includes omega-three fatty acids, which reduce the necessity of consuming extra hormone or antibiotic supplements.

Eggs are high in choline, vitamin D, and B12, folate, protein, lutein, and riboflavin. The whole egg offers optimal nutrition and is one of the easy snacks to eat.


Nuts and Seeds

Nuts are a nutritional powerhouse that includes essential minerals like iron, zinc, vitamin B and K, and calcium. Nuts are also a high source of protein and numerous essential fatty acids. Almonds are considered outstanding for breastfeeding mothers as they are a high source of non-dairy calcium. A nursing mom must consume at least 1000 mg of calcium every day. It is also excellent for the nervous system and brain development of infants. These Indian foods to increase breast milk also protect the lactating mothers from any heart problems. 

Fig is calcium-enriched dried fruit which increases the production of breast milk. There is enough proof to indicate that figs offer the required minerals and vitamins for baby development. Figs are also a high source of iron, calcium, potassium, copper, magnesium, and phosphor. Pistachio is another dried fruit that includes a high amount of healthy fats, which improves the breast milk level in the women’s body.

Seeds are full of calcium, iron, phosphorus, manganese, fiber, magnesium, and copper. It is high in protein and healthy fats. You can select from a wide range of seeds, including sunflower, sesame, and pumpkin seeds. Pumpkin seeds are high in zinc content which is outstandingly beneficial for nursing mothers. On the other hand, sunflower seeds include a high amount of minerals, iron, and vitamins. Doctors especially recommend breastfeeding mothers to consume sunflower seeds after 1.5 months of delivery to increase the quantity of breast milk.

Flaxseeds are a high source of fiber, omega three fatty acids, and protein. It includes a light and sweet taste that goes well with any blend, smoothies, and veggies. The advantages of consuming flaxseeds are enormous and far-reaching as it helps to control the blood glucose level, weight loss and prevent various cancer, inflammation, and cardiovascular diseases.

Legumes and Beans

Legumes and beans are high nutritional sources of vitamins, phytoestrogen, protein, and minerals. Chickpeas act as a natural galactagogue that enhances the breast milk supply. Soybeans, out of all the beans, contain the highest amount of phytoestrogen. Phytoestrogen prevents any toxic substances from converting into a carcinogen, stimulates the immunity system, and stops and damages the DNA. It also assists in reducing the cell oxidative damage for regulating the hormones and repairing DNA. These are considered as the best food for breastfeeding mothers, as beans and legumes are beneficial for milk supply and also uplift your health on the whole.


Berries , Dates and Apricots

 Berries like blueberries, strawberries, raspberries, and blackberries are full of vitamin C, essential for bone development and enhancing the immune system power. You can consume them both frozen and fresh.

Consuming dates and apricots enhances prolactin, which is a hormone for producing milk. Apricots consist of essential nutrients like dietary fiber, vitamin A and C, and potassium. Fresh dates and apricots are better than the canned versions. You can also keep dried apricots inside your bag for easy snacking. Dates are a natural sweetener and also rich in calcium.

Dry Fruits


 Turmeric is an anti-inflammatory best food for lactating mothers that can prevent and treat mastitis and assists to soothe Breast engorgement. Turmeric assists in boosting the immunity system of both the baby and mother to keep them away from cough and cold. You can sprinkle turmeric into milk or hot water with honey and lemon.


Yogurt is a significant source of protein and calcium and acts as the best diet for nursing mothers. You can add granola or fruit to make it tastier and healthier.



You can start consuming the above foods to enhance the milk supply if you are a nursing mother. Do not forget another essential element for making enough breast milk which is water. Consume at least four glasses of water after every breastfeeding session with nutritional food. Otherwise, you will feel slow and sluggish.

Manjunath Kandra

Digital Marketing Expert, consultant, Mentor and Director of KandraDigital Marketing Solutions Pvt Ltd.

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