The Best Foods for Nursing Mothers

Apart from special foods touted to boost milk production, nursing mothers need not follow any particular eating regimen when breastfeeding. Their bodies will produce a high quality of milk regardless of what the mother may eat. Nonetheless, when nursing, make sure that calorie intake is sufficient to meet the energy demands of feeding an infant (2,500-2,800 calories daily), and include nutrient-rich foods to maintain health.

Foods Containing DHA

Many nutrients that were important for mothers to take during pregnancy are also important to include in a nursing mother's diet. Docosahexaenoic acid (DHA), an omega-3 fatty acid, is required by the infant for optimal eye, brain and nervous system development. Because the infant cannot produce DHA on its own, it must obtain it from the mother through the placenta and while breastfeeding. Nursing mothers can take DHA supplements to ensure the baby is getting adequate amounts or they can eat foods rich in DHA such as fatty fish like salmon and herring, and DHA-fortified foods like eggs, breads and cereals.

Foods Rich in Calcium and Vitamin D

Nursing mothers need about 1,200 to 1,600 milligrams of calcium daily, which will probably necessitate additional supplementation along with calcium-rich food. These foods may include dairy products, dark leafy greens, broccoli, hazelnuts and almonds. Another important nutrient nursing mothers should be vigilant about is Vitamin D. Deficiency in this hormone (it is not technically a vitamin) is more common in the modern age given urban lifestyles with limited sun exposure. Vitamin D helps the body absorb calcium more efficiently. Egg yolk is a natural source of Vitamin D, but Vitamin D can also be found in fish, butter, fortified soy milk and orange juice.

Foods High in Folic Acid

Vitamin B9, otherwise known as folic acid, is essential during pregnancy for the development of the baby's nervous system. It is still critical for the nursing baby to obtain this nutrient from its mother's milk so nursing mothers should continue taking their prenatal vitamins as well as eat foods like asparagus, cabbage, corn and chick peas. Many foods like whole grain breads and orange juice are also bolstered with folic acid.

Food Containing Vitamin A

A nursing mother's Vitamin A requirements increase from 1,000 to about 1,300 milligrams per day. Good sources of Vitamin A include leafy greens like spinach and Swiss chard, carrots, butter and fish. As an added bonus, leafy greens also supply iron, Vitamin C and calcium.

Food Containing Zinc

Both pregnant and nursing mothers need about 15 to 20 milligrams of zinc daily in their diets. Food sources of zinc include eggs, whole flour and oats.