Diet chart: We bring you the top 7 essential nutrients for breastfeeding moms

If the mother's diet lacks nutrients, the body uses stored nutrients to ensure good-quality milk for the infant. This may affect the health of the lactating mother. So, she must consume nutritious food for good lactation and recuperation post-delivery.

Essential nutrients a breastfeeding mother must not miss

1. Protein

Protein plays a crucial role in the production of breast milk. This will help optimise the infant's overall growth and development as there will be a steady supply of milk. Protein is also required for new mothers to maintain lean tissue.

The Indian Council of Medical Research (ICMR) has estimated that infants receive 9.5-10g/day of protein per day for the first six months of life and 6.5-7g/day from 6 to 24 months through breast milk. Low protein intake by lactating mothers reduces the quantity of milk secreted by them. Additionally, a low intake, especially during the first few weeks postpartum, hinders a speedy recovery.

Recommended intake by ICMR: An additional 28g in the first six months and 20g from 6 to 12 months

Sources: Eggs, chicken, freshwater fish, lean cuts of meat, pulses, legumes, soy, etc.

2. Calcium

Calcium is required for strong bones, teeth, the contraction of muscles, and the functioning of all vital organs. On average, infants receive around 300mg of calcium/day through breast milk. If the mother's diet is low in calcium, it gets leached from her bones, increasing the risk of osteoporosis.

Recommended intake by ICMR: Around 1,200mg/day

Sources: Milk and milk products, ragi, soy, amaranth, sesame seeds, fish, leafy vegetables, etc.

3. Vitamin C

Vitamin C is essential for the production of healthy red blood cells (RBCs), healing of wounds, prevention of infections, and the baby's overall immunity. Infants receive around 20mg/day of vitamin C through breast milk.

Recommended intake by ICMR: Around 80mg/day

Sources: Lemon, Indian gooseberry, orange, sweet lime, capsicum, etc.

4. Vitamin A

Vitamin A deficiency is a public health problem, and adequate intake of nutrients is essential to promote good vision and prevent night blindness. Vitamin A is also essential for healthy teeth, bones, and skin. It also helps reduce inflammation.

On average, infants get around 350μL (microlitres) of vitamin A per day from their mother's milk.

Recommended intake by ICMR: 950l of vitamin A or 7,600l of beta-carotene (a yellow-orange pigment found in plants and fruits, which gets converted into vitamin A)

Sources (for vitamin A): Milk and milk products, egg, oily fish, meat, etc.

(for beta-carotene): Yellow-orange fruits and leafy vegetables

5. Docosahexaenoic acid (DHA)

This is an essential fatty acid that benefits both the mother and infant. DHA reduces the risk of postpartum depression in mothers. It is also essential for the baby's brain development.

Recommended intake by ICMR: At least 200mg/day

Sources: Oily fish such as salmon, mackerel, herring, tuna, etc., and nuts such as flax seeds and walnuts; vegetarian mothers may have to take additional DHA supplements to meet their daily requirement

6. B complex vitamins

B complex vitamins are water-soluble vitamins, i.e., any additional intake is not stored in the body but is flushed out with urine. Infants get their B complex vitamins through their mother's milk. If the mother's diet is inadequate for this vitamin, she may not be able to produce adequate breast milk. Hence, the mother's diet needs to include B complex vitamins like folic acid, B12, and pyridoxine as they help in the baby's nerve and brain development, and build immunity.

Recommended intake by ICMR: At least 500 micrograms (mcg) a day

Sources: Grains, pulses, leafy vegetables, eggs, mushrooms, sunflower seeds, etc.

7. Energy

Energy, in the form of calories, is important for a breastfeeding mother. This is because she requires increased vitality and vigour for taking care of the baby and herself, ensuring good lactation and hastening post-partum recovery.

Recommendation: According to the National Institute of Nutrition (NIN) and the ICMR, a lactating mother needs 600kcal/day over and above the normal calorie requirement. After six months, as the total quantity of milk reduces, an intake of an additional 520kcal/day is recommended for Indian mothers.

Sources: Eggs, brown rice, oatmeal, fruits and vegetables, and nuts. 

A lactating mother must consume a well-balanced diet comprising all food groups to meet the increased nutrient demands of lactation. This will not only ensure her good health but her baby's health as well.

Last updated on: Aug 7, 2025