The most important dietary inclusions for maintaining nutrient rich breastmilk

Producing healthy, nutrient rich breastmilk requires a well balanced diet that supports both your body and your baby’s needs. 

While breastmilk composition is relatively stable as the body prioritises milk production, consuming certain nutrients in adequate amounts helps ensure your milk is rich in essential vitamins, minerals, and beneficial fats.

Whilst also ensuring a mothers own nutrient stores don’t become completely depleted.

 

Protein

Why it matters: supports growth and development of your baby’s tissues, organs, and immune system.

Sources: eggs, chicken, beef, bone broth, fish, dairy, tofu, spirulina, and a combination of legumes, grains, nuts and seeds.

 

Healthy Fats (especially DHA & EPA)

Why it matters: critical for brain, nerve, and eye development.

Sources: fatty fish (like mackerel, sardines), fish oil, flaxseeds, chia seeds, walnuts, pasture-raised eggs.

 

Calcium

Why it matters: supports baby’s bones and teeth, and helps protect your own bone density.

Sources: dairy, leafy greens, sesame seeds (tahini), tofu, almonds, sardines with bones, bone broth.

 

Iron

Why it matters: prevents maternal deficiency and supports baby’s iron stores.

Sources: red meat, liver, dark poultry meat, oysters, mussels, legumes, dark leafy greens, spirulina, pumpkin seeds, cashew, dried figs.

 

Vitamin D

Why it matters: essential for calcium absorption and bone development in babies. Breastmilk is typically low in vitamin D if the mother is deficient.

Sources: sunlight, oily fish, egg yolks.

 

Vitamin B12

Why it matters: crucial for baby’s brain and nervous system. Risk of deficiency is higher in vegetarian or vegan mothers.

Sources: animal products like meat, fish, eggs, dairy, supplements if needed.

 

Iodine

Why it matters: supports thyroid function and baby’s brain development.

Sources: seaweed (in moderation), seafood, dairy, eggs (especially yolks).

 

Zinc

Why it matters: important for immune function and cell growth.

Sources: meat, seafood, shellfish, legumes, almonds, brazil nuts, pecans, peanuts, seeds, dairy.

 

Choline

Why it matters: vital for brain development and liver function.

Sources: eggs (especially yolks), beef liver, chicken, fish, soybeans, brussel sprouts.

 

Folate (Vitamin B9)

Why it matters: important for DNA synthesis and repair, it is still crucial postpartum.

Sources: leafy greens, legumes, brewers yeast, walnuts.

 

Hydration

Breastmilk is: ~87% water, so staying well-hydrated supports volume and flow.

Drink to replenishment, but aim for at least 2 to 3 litres of water daily.