Breastfeeding is one of the most important things you can do for your baby. Breast milk contains all the nutrients your newborn needs, and it also helps protect against diseases and infections.

But did you know that breastfeeding can also take a toll on your own body? As a breastfeeding mom, it’s important to make sure you’re getting the right nutrients to keep both you and your baby healthy. Here are five nutrients that are crucial for breastfeeding moms:.

1. Protein

Protein is essential for both you and your baby. Breast milk is high in protein, so it’s important to make sure you’re getting enough in your diet to support lactation.

Good sources of protein include lean meats, fish, chicken, eggs, dairy products, beans, and nuts. Aim for at least 75-100 grams of protein per day.

2. Calcium

Calcium is important for building strong bones and teeth in your baby, and it can also support lactation. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods like cereal and orange juice.

Aim for at least 1,000 mg of calcium per day.

3. Iron

Iron is important for red blood cell production, which can help prevent anemia in both you and your baby. Good sources of iron include lean meats, beans, fortified cereals, and dark leafy greens. Aim for at least 18 mg of iron per day.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are important for your baby’s brain and eye development, and they can also provide benefits for your own health.

Good sources of omega-3s include fatty fish like salmon, sardines, and tuna, as well as nuts and seeds like flaxseed and chia seeds. Aim for at least 200-300 mg of omega-3s per day.

5. Vitamin D

Vitamin D is important for building strong bones and teeth in your baby, and it can also support lactation. Good sources of vitamin D include fortified foods like milk, cereal, and orange juice, as well as fatty fish like salmon and tuna.

Aim for at least 600 IU of vitamin D per day.

As a breastfeeding mom, it’s important to eat a well-balanced diet that includes a variety of nutrient-rich foods.

Make sure to talk to your doctor or a registered dietitian to make sure you’re getting the nutrients you need to support both you and your baby’s health.