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Postpartum Nutrition: 3 Nutrients You Need to Know

Your health is just as important as your baby’s. Be the best mom to your child by staying healthy, strong and well nourished. Get to know the top 3 nutrients that are absolute essentials to a good postpartum diet.

3 mins to read Jun 5, 2017

Now that you have a baby to look after, it becomes more important than ever for you to stay healthy. That’s because the better you feel, the more you’ll be able to attend to and provide for your little one.

Here are the top 3 nutrients that can help fuel your postpartum body into tiptop condition.


Protein is a vital component of every cell in your body. For starters, protein helps build, maintain and repair your body tissues. Second, it helps in the production of hormones, which controls most of your bodily functions. And third, protein functions as enzymes that help speed up chemical reactions such us digestion and metabolism. A healthy postpartum diet should contain sufficient amounts of protein.

Take note of these high protein foods:

  • Lean meat, which is also rich in iron
  • Fish, but go for low mercury options such as tilapia, salmon, and catfish
  • Eggs, be they scrambled, sunny side up, or hard-boiled – your choice!
  • Milk, which is also rich in calcium
  • Beans, nuts, and legumes


Over 99% of our bones and teeth are made up of calcium. Calcium can also be found in the blood, muscles, and other bodily tissues. During your pregnancy, your baby needed a lot of calcium to develop its bones and body. Make sure you regain the proper amount of calcium to return your body to its best condition.

Take note of these calcium-rich foods:

  1. Milk, especially fortified ones
  2. Yogurt, which goes well with a lot of nutrient-rich fruits
  3. Cheese
  4. Leafy greens such as spinach and broccoli


Iron is an essential component of hemoglobin, the part of the red blood cells that carry oxygen throughout your body. That makes iron just as important as the air we breathe! The heavier your postpartum bleeding is, the greater the amount of iron your body needs. Help yourself recover by providing your body with sufficient stores of iron.

Take note of these iron-rich foods:

  1. Lean meat, which is also loaded with protein
  2. Legumes and leafy greens such us spinach and broccoli
  3. Whole-grain breads and pastas

A well-balanced diet is key to a healthy postpartum recovery. Try to eat small meals throughout the day, and take healthy snacks in between. This way, you won’t starve yourself and binge on unhealthy food later on.

Watch your fluid intake as well. Make sure to keep yourself hydrated at all times by drinking lots of water every day. You’ll find that good hydration along with proper nutrition will do wonders for your health and wellbeing.