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Postnatal Nutrition: Fueling Your Body for Optimal Recovery and Baby's Health
Jul 24, 2023

Postnatal Nutrition: Fueling Your Body for Optimal Recovery and Baby's Health

Delivery of a baby results in an array of physiological changes in a mother. It is normal to take time to adapt and change the body as it takes nine months to build the body for pregnancy. The healing process needs certain nutrients to get your skin and body to adapt to the new environment with the baby. The body demands additional calories and micronutrients to keep up with the change. This blog is about Postnatal Nutrition: Fueling Your Body for Optimal Recovery and Baby's Health. Read more to know about the significance, essential nutrients, and some of the best postpartum foods. Consult our Ayurveda clinic Dubai for an effective understanding of postnatal care. 

Significance of Postnatal Nutrition

You can gain short-term and long-term benefits by paying attention to the postnatal diet for both the baby's and mother’s health as well as overall well-being. Some of the significance of the postnatal diet is mentioned in the following. 

  • It helps in quick recovery from the postpartum period
  • Postnatal nutrition helps lend strength to mothers by enhancing their energy levels
  • Food that contributes to the development of the brain can help the body of the baby and the mother with essential nutrients and minerals. It encourages the neural connection in the brain and cognitive development
  • A postnatal nutritional diet includes nutrients and minerals that help in reducing postpartum anxiety and depression
  • It also enhances your mood by understanding the changes in emotional and physical states that come along with motherhood

Essential Nutrients for Postnatal Diet

The following are certain nutrients that are important to be included in the postnatal diet:


It is natural in the postpartum phase to affect the absorption of calcium which impacts the health of the bone. So It is essential as the lactation period demands low levels of estrogen and calcium. 

Omega-3 Fatty Acids

It is an important element in the development of the brain and can also aid in reducing the risk of postpartum anxiety and depression. Some of the foods that have omega-3 fatty acids are chia seeds, walnuts, and fatty fish. 


Production of red blood cells is supervised by iron which can also help in fighting the fatigue during postpartum period. Some of the foods that include iron are red meat, lentils, and spinach.   


Foods that are high in fiber can facilitate the movements of the bowel, which is difficult owing to the natural shift of hormones. 

Vitamin D

Intake of Vit D is essential for enhancing bone health that can also help in regulating mood. You can spend some time outdoors in the morning or evening to gain soft sunlight as the sun is the natural source of vitamin D. It is also seen in fortified food products like dairy and fatty fish. 


Having protein-rich food can help in repairing the tissues as well as with postpartum healing. Some of the protein-rich foods are beans, tofu, and lean meats. 

Best Postpartum Foods for Recovery

Intake of nutritious foods can help you in the journey of recovering from the postpartum period. Here are some of the foods that can be incorporated into your diet. 

Dairy Products

It is a good idea to take a sip of milk during busy days that contains calcium, magnesium, and various nutrients that support the health of the bone. You can also try other alternatives like soy milk, almond milk, or even smoothies that are rich in nutrients. 


Nutritional features like fiber, magnesium, and healthy fats are included in avocados. You can make a salad or sandwich that includes avocados, or you can try a smoothie as well as eating it raw. 


Low-mercury seafood like tuna can provide high-quality protein, selenium, DHA, and micronutrients like Vit D, as well as Vit B12. You can make a delicious tuna sandwich to make it one easy snack as canned tuna is available. 

Hard-Boiled Eggs

High-quality protein content in the eggs can support your healing stage of postpartum.  
You can keep hard-boiled eggs in the refrigerator to eat them whenever you feel hungry or are drained of energy. Lactation needs can be met by choline and iodine. Skin health can be supported by vitamin A and the increase of blood cells by vitamin B12.  

Foods to Avoid in Your Postnatal Diet

There are certain foods that need to be avoided in your diet if you breastfeed and during postnatal care. Some of the foods are mentioned below:


Intake of excessive caffeine can lead to dehydration and bad sleep which can be challenging for mothers who breastfeed. So limit your intake of caffeine to 1-2 cups a day. 


It is better to avoid consumption of alcohol as it can pass through breast milk and affect the development of the baby. It is recommended to remove alcohol from your routine for the baby’s better health. 

Processed foods

Intake of processed foods like sugary drinks, packed snacks, and fast food has high sugar, calories, and unhealthy fats that can result in weight gain and don’t provide any energy. 

Fish With High Mercury Content

Some fish like king mackerel, swordfish, and shark are specifically high in mercury which affects the growth of the baby, so it is preferable to avoid the intake of these types of foods. 

Spicy Foods

It might welcome discomfort to both baby and the mother. Spicy food is known for causing digestive issues, so make sure you avoid that from your routine. 

Allergenic Foods

It is best to avoid foods that are allergic to the baby. Sometimes, peanuts, shellfish, and tree nuts can bring irritation to the baby. 

To reiterate, a balanced postnatal diet is essential for the better development and growth of the baby which can also alter the mood and health of the mother. Postnatal Nutrition: Fueling Your Body for Optimal Recovery and Baby's Health might have given you insights on intaking a variety of nutrient-dense foods as well as avoiding certain foods. This can help the body to store vitamins and minerals. Postnatal care is all about nourishing the body and supporting overall well-being. By having an ideal postnatal diet, you can expect a quick recovery from postnatal problems. If you are searching for a postnatal clinic, you are at the right place!

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