If you're a new mom or soon-to-be one, you've probably heard a lot about breastfeeding. It's an amazing way to feed and bond with your baby. But did you know that when you're breastfeeding, your body needs extra nutrients to keep both you and your baby healthy? 

In this article, we're going to talk about what breastfeeding is, its benefits, and the top 6 nutrients that are super important for your body during this time. Plus, we'll share some other tips to help you in your breastfeeding journey. 

What is Breastfeeding?

Breastfeeding is when a mom feeds her baby with milk that her body makes. It's a natural way to feed her little one. When a baby is born, the mom's body starts to produce milk. This milk is not just food; it's packed with lots of nutrients that help the baby grow and stay healthy. The baby drinks the milk directly from the mom's breast, which is why it's called breastfeeding.

What are the Benefits of Breastfeeding?

Breastfeeding is awesome for many reasons! First, breast milk is like a superfood for babies. It has everything a baby needs to grow in the first six months of life. It's also packed with antibodies that help protect babies from getting sick. 

For moms, breastfeeding can help the body recover after giving birth, and it can even lower the risk of some health problems later in life. Plus, it's a great way to bond with your baby.

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6 Nutrients Your Body Needs When Breastfeeding

Protein

Protein is like the building block for your body. It helps make breast milk rich and nourishing for your baby. Good sources of protein include chicken, fish, tofu, beans, and nuts.

Calcium

Calcium is super important for keeping your bones strong. When you're breastfeeding, you need extra calcium so that both you and your baby have healthy bones and teeth. You can find calcium in milk, yogurt, cheese, leafy green veggies, and fortified foods.

Iron

Iron helps keep your blood healthy and gives you energy. It's really important when you're breastfeeding because it helps replace the iron you lose during childbirth. You can get iron from red meat, chicken, fish, lentils, spinach, and iron-fortified cereals.

Vitamin D

Vitamin D is important for you and your baby's bones and immune system. Your body makes Vitamin D when you're in the sun, but it's hard to get enough from the sun alone. Foods like fatty fish, eggs, fortified milk and orange juice can help, and sometimes doctors recommend Vitamin D supplements.

Folate (Folic Acid)

Folate is a B vitamin that's super important during pregnancy and also while breastfeeding. It supports a baby’s healthy neural tube development.  and the growth and development of your baby’s brain. 

Types of folate include folic acid, food folate, and methylfolate. Folic acid is the form commonly found in multivitamins because it is cheap and stable. Methylfolate is the active form found in our bodies.

You can find folate in leafy green vegetables, oranges, nuts, beans, and breads that are fortified with folic acid.

Choline

Choline supports attention and memory, prenatal neurodevelopment, cell-to-cell communication, gene expression, and liver function.

Choline is essential for breastfeeding moms because it is a key component of breastmilk and is essential for developing the infant's brain and nervous system. Adequate choline intake during pregnancy and breastfeeding supports infant cognitive development and memory function.

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Other Supports During Breastfeeding

Breastfeeding isn't just about eating the right foods. It's also important to drink plenty of water, get enough rest, and find a comfortable position for breastfeeding. 

Sometimes, breastfeeding can be challenging, so don't hesitate to ask for help from a lactation consultant, doctor, or a breastfeeding support group. They can offer great advice and support. Another great idea is to talk to other nursing mamas! Whether they are friends or family members, having someone to talk to during your breastfeeding journey can be the difference between success and frustration.

Breastfeeding is an amazing journey for you and your baby. Remember, taking care of your nutrition is key to making sure your baby gets all the good stuff from your breast milk. Eating a balanced diet with these top 6 nutrients – protein, calcium, iron, vitamin D, and folic acid – will help keep you and your baby healthy. And don't forget, it's okay to ask for help and support along the way. Happy breastfeeding!

5 Herbs and Plants That Support Breastfeeding

Fenugreek

Fenugreek is a seed found in Middle Eastern and Asian cuisines and traditional medicine. Usually taken as a tea or supplement, highly concentrated fenugreek extract supports a healthy milk supply and faster letdowns.

Moringa

Moringa comes from the leaves of the moringa tree and has been used for centuries in Asian cultures as a food, a vitamin source, and a healing herb. A few studies have found positive correlations between the consumption of moringa and an increase in milk supply. 

Thistle

Thistles, such as Blessed Thistle and Milk Thistle, have been used since the middle ages to support breast milk production.

Stinging Nettle Leaf

While it may not sound that pleasant, stinging nettle is viewed as being one of the best herbs for supporting healthy milk production.The leaf can be used in soups, stews, or teas, or can be taken as a supplement.

Raspberry Leaf

Although there are not a lot of studies published on using red raspberry leaves specifically to increase breastmilk on its own, there are some studies that show teas made with red raspberry leaves along with other herbs support healthy milk supply.

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