Breastfeeding provides many benefits to both mother and child. Not only does it offer the best nutrition for your baby, but it can also help with bonding and provide health benefits for both of you.

However, breastfeeding can also be demanding on a mother’s body, so it’s important to make sure you are getting the nutrients you need. Here are the top 5 nutrients that breastfeeding mothers need to support themselves and their babies.

1. Protein

Protein is an essential nutrient for breastfeeding mothers. It is important for building and repairing tissues, maintaining a healthy immune system, and providing energy.

Breastfeeding mothers need more protein than non-breastfeeding women to support lactation.

Good sources of protein include lean meat, poultry, fish, eggs, beans, lentils, nuts, and seeds. Aim for at least 2-3 servings of protein per day.

2. Calcium

Calcium is important for building strong bones and teeth, and it is essential for the proper function of muscles and nerves. Breastfeeding mothers need more calcium than other women to support lactation.

Good sources of calcium include dairy products like milk, cheese, and yogurt, as well as calcium-fortified foods like tofu, orange juice, and cereal. Aim for at least 3 servings of calcium per day.

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3. Iron

Iron is necessary for building red blood cells and carrying oxygen throughout the body. Breastfeeding mothers are at risk for iron deficiency anemia because they lose iron in their milk and blood during lactation.

Good sources of iron include lean meat, poultry, fish, beans, lentils, and iron-fortified cereals. It is important to consume iron-rich foods with vitamin C (such as citrus fruits) to help your body absorb the iron.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain and eye development in infants. They may also help prevent postpartum depression in mothers.

Good sources of omega-3 fatty acids include fatty fish like salmon and tuna, as well as flaxseed, chia seeds, and walnuts. Aim for at least 2 servings of fatty fish per week.

5. Water

Water is not a nutrient, but it is essential for maintaining hydration and milk production. Breastfeeding mothers need more water than other women to support lactation.

Aim for at least 8 glasses of water per day, and drink more if you feel thirsty or if it is hot outside. It is also important to listen to your body and drink water when you are hungry, as thirst and hunger signals can be easily confused.