After giving birth, it’s important for new mothers to take care of their bodies, both internally and externally. Eating a balanced diet is crucial for postpartum recovery and providing proper nutrition for breastfeeding.

Below are ten super foods recommended by a nutritionist that can help new mothers recover and maintain good health.

1. Salmon

Salmon is an excellent source of omega-3 fatty acids which help reduce inflammation and support brain health. This type of fish is also packed with protein, vitamin D and selenium.

It is recommended for nursing mothers to eat two servings of salmon per week. Make sure to choose wild caught salmon to avoid potential contaminants.

2. Spinach

Spinach is loaded with vitamins and minerals such as iron, calcium, vitamin A, and vitamin K. It also contains folate which is important for preventing birth defects in newborns.

Spinach can be consumed in many ways such as raw in a salad, cooked in a stir-fry, blended in a smoothie, or sautéed as a side dish. Don’t be afraid to get creative with this leafy green!.

3. Sweet Potatoes

Sweet potatoes are not only delicious but also provide a good source of vitamin A, vitamin C, and fiber. Vitamin A is essential for healing wounds and maintaining good vision.

Sweet potatoes can be baked, roasted, steamed, or mashed for a side dish or snack. They are also gluten-free and can be used as a substitute for traditional pasta or rice.

4. Yogurt

Yogurt is a great source of calcium and protein which are important for healthy bones and muscles. It also contains probiotics which support digestive health and boost the immune system. Choose plain or low-fat options to avoid added sugars.

Greek yogurt is a popular choice due to its thicker consistency and higher protein content.

5. Berries

Berries such as blueberries, strawberries, and raspberries are packed with antioxidants which help protect cells from damage and reduce inflammation. They also contain fiber, vitamin C, and potassium.

Berries can be added to smoothies, oatmeal, or eaten as a snack. Frozen berries are a convenient option when fresh berries are out of season.

6. Quinoa

Quinoa is a complete protein containing all nine essential amino acids. It also provides fiber, iron, and magnesium. Quinoa can be used as a base for salads, side dishes, or even as a hot cereal for breakfast.

It’s gluten-free and an excellent alternative to traditional grains such as rice or pasta.

7. Nuts

Nuts such as almonds, walnuts, and cashews are high in healthy fats, protein, and fiber. They also contain vitamin E which is an antioxidant that supports skin health.

Nuts can be eaten as a snack, added to oatmeal or yogurt, or used as a topping for salads. Just make sure to choose unsalted options to avoid excess sodium.

8. Eggs

Eggs are an excellent source of protein and choline which is important for brain development. They also contain vitamins D and B12. Eggs can be prepared in many ways such as scrambled, boiled, or baked.

Make sure to choose organic or cage-free options to avoid exposure to potential hormones or antibiotics.

9. Avocado

Avocado contains healthy fats, fiber, potassium, and vitamin E. The healthy fats in avocado help promote satiety and protect against heart disease. Avocado can be used as a spread on toast, added to salads, or blended into a smoothie.

It is also a great source of healthy fats for vegetarian and vegan diets.

10. Dark Chocolate

Dark chocolate contains flavonoids which are antioxidants that help protect against free radicals and inflammation. It also contains iron, magnesium, and fiber. Dark chocolate can be eaten as a snack or added to recipes such as brownies.

Look for options with at least 70% cacao to ensure the highest amount of flavonoids.