What Should Breastfeeding Mothers Eat? 7 Essential Nutrients For Recovery And Health
Dr Neha Sanwalka Rungta
While your baby receives vital nourishment through breast milk, your body needs the right nutrients to support milk production, recovery after childbirth, and overall well-being. Learn about seven essential nutrients every breastfeeding mother must include in her diet, and the simple food sources that help meet her nutritional needs
Breastfeeding places extra demands on a mother's body. While your baby receives most of the nutrition they need through breast milk, your body is working hard to produce that milk while also recovering from pregnancy and childbirth.
That's why eating a balanced and nutritious diet during breastfeeding is important, not only for your baby's growth and development, but also for your own health and recovery.
Why nutrition matters during breastfeeding
During the first six months of life, breast milk provides all the nutrition most babies need. If a breastfeeding mother's diet falls short of certain nutrients, her body will draw on its own stores to support milk production. Over time, this can affect her energy levels, recovery, and overall health.
Here are seven important nutrients that breastfeeding mothers should pay special attention to.
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 with 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 from 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 produced. 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 supports wound healing, immune function, and the absorption of iron from food. It also contributes to the overall health of both mother and baby. 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 is important for healthy vision, immune function, and the growth and development of tissues. It also helps maintain healthy skin and supports your baby's growth during infancy.
Breast milk is an important source of vitamin A for babies. Ensuring adequate vitamin A intake during breastfeeding helps support your baby's needs while also maintaining your own nutrient stores.
Recommended intake (ICMR): Around 950 μg of vitamin A per day or 7,600 μg of beta-carotene (a plant pigment that the body converts into vitamin A).
Sources of vitamin A: Milk and milk products, eggs, oily fish, and meat.
Sources of beta-carotene: Carrots, pumpkin, sweet potato, mango, papaya, and dark green leafy vegetables.
5. Docosahexaenoic acid (DHA)
DHA is also important for the baby's brain and eye development. This is an essential fatty acid that benefits both the mother and infant. Some research suggests that adequate DHA intake may support maternal mental well-being. 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 supply of vitamin B-complex from their mother's milk.
B-complex vitamins play an important role in energy metabolism, nerve function, and the healthy development of the baby's brain and nervous system.
Hence, the mother's diet must include vitamin B-complex, such as folic acid, B-12, and pyridoxine, as they support the baby's brain development and immunity.
Recommended intake by ICMR: At least 500 micrograms (mcg) a day
Sources: Grains, pulses, leafy vegetables, eggs, mushrooms, sunflower seeds, etc.
7. Energy
Breastfeeding increases a mother's energy needs. Producing breast milk, caring for a newborn, and recovering after childbirth all require additional calories to support good health and milk production.
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 milk production reduces, an additional intake of 520kcal/day is recommended for Indian mothers.
Sources: Eggs, brown rice, oatmeal, fruits and vegetables, and nuts.
Breastfeeding increases a mother's nutritional needs, making it important to eat a varied and balanced diet. A lactating mother must have foods from all food groups to help support milk production, recovery after childbirth, and overall well-being.
If you follow a restrictive diet, have food allergies, or are concerned about meeting your nutritional needs, speak with your doctor or a qualified dietitian for personalised guidance.
Dr. Neha Sanwalka Rungta is a clinical nutritionist, researcher, and educator. She holds a PhD in Health Sciences.
Last updated on: June 25, 2026
Comments
Edit
Comment Flag
Cancel Update