Moms who have just given birth need good nutrition to support their healing and recovery, and boost their mood, energy and focus. Here are the super foods to support your mood, energy & focus through postpartum
Maca: A complete protein and rich in calcium, magnesium, potassium, vitamin C, and other essential vitamins and minerals. It provides an energy boost, but it's not a stimulant (like caffeine), so it won't leave you jittery and anxious. SHOP.
Spirulina. Incredibly nutrient-dense. It boasts several minerals (especially iron), vitamins (beta-carotene and several B vitamins, for starters), antioxidants, protein, and gamma-linoleic acid, a beneficial fatty acid. It's an excellent source of vitamin B12, it is also considered a complete protein and is very easy to digest. SHOP.
Cacao powder: is high in minerals and other health-promoting antioxidants, and has a stimulant effect that's gentler than that of caffeine. It is also high in magnesium which plays a role in both relaxation and energy production. Cacao also contains tryptophan, an essential amino acid associated with emotional well-being and relief from anxiety. SHOP.
Goji berries: They are high in vitamins, trace minerals, Polysaccharides, and antioxidant. They're also a source of carbohydrates for energy and amino acids to help meet the body's protein needs. They can alleviate low-level anxiousness. SHOP.
Chia Seeds: These are packed with protein, fiber, and omega-3s to provide a balanced ratio of nutrition, keeping it happy and satisfied longer. SHOP.
Coconut: high in potassium and other electrolytes that help the body replenish and recover from muscle cramps. Plus, this all-natural alternative is lower in sugar. SHOP.
Hemp seeds & oils great source of vitamin E, potassium, ron, calcium, magnesium, zinc, and other minerals. Essential for heart and brain health, immune system support, energy production, and more. SHOP.
Flaxseeds high in fiber, protein, heart-healthy omega-3 fatty acids, omega-6 fatty acids and antioxidants. These super seeds and oil help balance estrogen in the body, thanks to their plant estrogens they help protect against conditions related to high estrogen levels. SHOP.
All of the above are perfect to add in smoothies, stay tuned for my 3 go-to postpartum recovery smoothies.
Here are the supplements most needed through the 4th trimester to thrive in early motherhood
Iron. To replenish the iron you lose during childbirth. Good iron sources include red meat, liver, clams, oysters, and green leafy veggies. Supplement: Shop
Vitamin B12. It helps with energy production. The best sources are animal foods, such as clams, tuna, liver, beef, and salmon. You can also get if from fortified dairy and cereals. Supplement: Shop
DHA, an omega-3 fatty acid. DHA enhances mental focus, and reduces inflammation and the risk of postpartum depression. Good sources include salmon, sardines, fortified eggs, and dairy. Supplement: Shop
Choline. Crucial for brain development. The needs for this nutrient increase during pregnancy and are the highest in breastfeeding moms. The best food sources are eggs and organ meats like liver. Supplement: Shop
Vitamin D. It supports the immune system, brain, and nervous system and reduces risk of postpartum depression and anxiety. The best dietary sources of Vitamin D are fatty fish like salmon and tuna, liver, fortified dairy and orange juice, and egg yolks. Supplement: Shop
All above is OK while breastfeeding!
And for mothers who are breast-feeding: you can see foods & super foods that boost your milk supply here.