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For You And Your Baby: 6 Nutrients A Lactating Mother Needs

Being able to bring life into the world is the greatest reward a mother can experience. As such, it’s only natural for mothers to want the best for their precious little newborns, especially when providing adequate nutrition for their robust growth and development. However, many new mothers overlook that they first have to take care of their well-being to pass that on to the baby.

For instance, breastfeeding your baby while you’re not in the pink of health or without paying attention to your diet opens more doors to possible health risks for your baby. Therefore, it is vital to have proper knowledge of the essential nutrients for your baby and yourself. Without further ado, let us share six nutrients indispensable for a lactating and breastfeeding mother.

Vitamin C

Vitamin C is essential for promoting a healthy immune system. Moreover, increased vitamin C intake is necessary during breastfeeding, as it is vital for the baby’s tissue growth and repair and the formation of bones and teeth.

To ensure you get enough vitamin C during lactation, eat plenty of fresh fruits and vegetables rich in this nutrient — such as citrus fruits, kiwis, peppers, and tomatoes.


Calcium aids in the formation of strong bones and teeth and the normal functioning of the circulatory, muscular, and nervous systems. Additionally, studies have shown that breastfeeding mothers lose 3-5 per cent of their bone density as a result of lactation. Therefore, a calcium-rich diet is crucial.

Low-fat dairy products, calcium-fortified milk, green leafy vegetables, dried fruit, nuts and seeds, and calcium-set tofu are a few of the many foods that are rich in calcium.

Vitamin D

Vitamin D is required for many bodily functions, including how a baby uses calcium to build strong bones and teeth. Vitamin D is also beneficial to a baby’s immune and respiratory systems.

The primary source of this nutrient is the sun, as it is produced when the skin is exposed to sunlight. Good food sources of vitamin D include egg yolks, fatter fish, and fortified spreads.


Iodine aids the thyroid gland in producing hormones that contribute to growth and brain development. If you have inadequate iodine intake, it could put your baby at risk for thyroid disorders and intellectual growth and development risks.

As a result, breastfeeding women should cook with iodised salt and eat iodine-rich meals like seafood and dairy products.

Healthy fats

Healthy fats are required to absorb fat-soluble vitamins like vitamin D and essential fatty acids like docosahexaenoic acid (DHA), which is critical for a baby’s visual and cognitive development.

DHA is found in fatty fish, such as salmon and sardines. However, mercury-rich seafood should be avoided, just as it is during pregnancy. It is also crucial to limit your intake of fatty fish to no more than two servings per week — not too much yet not too little.

Vitamin B12

The need for vitamin B12 remains throughout pregnancy and especially during breastfeeding, as this vitamin is required to form blood cells and promote enhanced brain growth and function in infants. It is even beneficial for mummy’s memory and energy levels.

Vitamin B12 can be found in animal products, including meat, milk, eggs, and fortified items like cereal and non-dairy milk substitutes.


The nutrients mentioned above scratch the surface of the ideal diet for new mothers; ultimately, it is vital to take note of the necessary nutrients to supplement your next confinement meal. As such, Yue Zi Le Confinement Catering is here to help incorporate the said nutrients into your diet while making your meals incredibly delicious.

At Yue Zi Le Confinement Catering, we specialise in confinement food, and we serve only the tastiest meals with the added nutrients for mummies and babies alike. Browse our confinement food menu today and see how our chefs have wonderfully integrated international flavours into traditional Chinese confinement food.

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