Foods beneficial to mother and baby during breastfeeding

A balanced diet is essential at all stages of life to stay healthy, and during breastfeeding, it was not going to be less. It has been proven that all women have enough milk for their children and that it is good. Moreover, it arrives already processed with what the baby needs at each stage.

Therefore, it is not necessary to make sacrifices, avoiding certain foods for the sake of the child, but it is true that breastfeeding mothers need a varied diet, sufficient to maintain their weight and rich in fluids, vitamins and minerals.
Therefore, although there is no specific diet during breastfeeding, there are some foods that are more recommended than others for the child and the mother during this important stage. These are the essentials.


Undoubtedly, the most important in the diet of the nursing mother. Breastfeeding can make you feel thirsty, so it is important to stay well hydrated. Drink six to eight glasses of fluid a day, and even more if you are breastfeeding.

Breast milk contains 85-90% water, so the mother should drink enough water or other liquids to ensure daily milk production and maintain good hydration.

As a rule, drink a glass of water whenever you are going to feed your baby. You can also drink natural fruit juices, but they add calories to the diet, so do not abuse them.

Olive oil

Extra virgin olive oil is the most advisable oil for its richness in monounsaturated fatty acids, beneficial for the body and also for its richness in antioxidant polyphenols.

It offers benefits on cardiovascular health, reducing triglyceride and cholesterol levels. It has omega 3, polyphenols and vitamin E, and has a potent anti-inflammatory effect.

It can be used to prepare all kinds of dishes, both sweet and savory, eaten raw, incorporated into salads in the form of healthy dressings, gazpachos and salmorejos, or even add a drizzle on toast for breakfast.


Vegetables and fruits are indispensable in a balanced diet. Five servings will provide you with fat-soluble vitamins (A, D, E) and water-soluble vitamins (C, B6, B12, thiamine, riboflavin, niacin, folates), and minerals, especially calcium, phosphorus, magnesium, iron, zinc, iodine, selenium and copper.

Avocado is also rich in folic acid, the synthetic form of vitamin B9 or folate and, together with vitamin B12, contributes to the creation of red blood cells, preventing anemia. It is also vital for nerve function and in the formation of DNA, and promotes the proper functioning of the body in general.

Brown rice

A serving of 80 g of brown rice gives you 30% of your daily requirement of magnesium, a quarter of vitamins B3 and B6, a fifth of B1 and B5 and 15% of folic acid.

Brown rice is also a source of energy in the form of carbohydrates, provides more fiber, and minerals such as magnesium, phosphorus, iron, zinc, manganese and copper and is a good source of B vitamins, while white rice loses them when it is husked.

Discover the wide variety of dishes you can prepare with this complete seed, such as rice with curried vegetables or a delicious risotto.