What you need to know about breastfeeding superfoods.

I’ve been breastfeeding on and off for the past five years (not the same kid, mind you). I’ve always subscribed to the ‘eating for two’ school of thought, especially when it came to chocolate.

But did you know that there are some foods which are just so dang good for you, and your baby, that they’re considered superfoods? (I’m picturing a zucchini wearing a superhero cape right now).

And the good news, they’re actually really yummy!


Salmon is an incredible food for a nursing mother because it contains good fats like Omega 3, DHA which is important for baby’s nervous system and calcium. Not only that but there’s protein, Vitamin B12 and Vitamin D, something often lacking in women’s diets. Omega 3 has been found to be beneficial in the fight against post natal depression.

Red Meat

It's common for new mother's to experience low levels of iron, leaving you tired (ha!). It can also impact your milk supply. Red meat is a wonderful source of iron as well as zinc, protein and vitamin B.


Chickpeas are an awesome alternative to red meat for providing you with additional iron and also have decent levels of fibre, which can assist your digestive system. Chickpeas also contain protein which is essential for breastmilk production.


Not only are apricots a great snack to throw in your nappy bag and munch on throughout the day but they are high in fibre and Vitamins A and C as well as potassium. Interestingly though, apricots also assist in producing prolactin, which is the chemical that tells your body to make milk, making them ideal for women looking to boost their supply.



Dates are similar to apricots in that they assist the body in producing prolactin. They are also high in fibre, calcium and fill you up for a decent amount of time. Which is great seeing as you've got all this spare time to yourself to whip up a three course lunch(!). Dates are great for when you're craving something sweet to get you through the afternoon.


Oats are the perfect choice for breakfast for breastfeeding mums because they are high in fibre and provide you with lasting energy. The good news is that the 'quick' oats you see in the shops are just as nutritious as the ones that take a while to make. Just avoid the flavoured ones with additional sugar.


Breastfeeding mothers are advised to consume 1000mg of calcium per day and a handful of almonds is a fantastic way to increase your intake. Calcium is vital for your baby and nature has a tricky way of making sure he or she gets what they need. Firstly, the calcium in the milk is taken from your diet. If there is not enough, it starts taking additional calcium from your bones and teeth, so keeping up with good nutrition is vital.

Leafy greens

There a long list of benefits in a good bowl of leafy greens and it includes Vitamins A, C, A and K as well as minerals, fibre, calcium and antioxidants.


Ok, so I know that water is not a 'food' but it's just as important for breastfeeding mothers. Breastmilk is actually made up of 90 per cent water so it's crucial that you are drinking enough to maintain your supply and give your body what it needs, as well as your baby.