Important Minerals & Vitamins to be Included in the Diet of a Breastfeeding Woman

The article enlightens you on the important vitamins and minerals that should be included in the balanced diet of a breastfeeding and lactating women.

A balanced diet is very much important for women when they are trying for a child or expecting or breastfeeding. Pregnancy is a time when your nutritional requirements are more, so as to nurture both yourself as well as your growing baby. Good diet of an expecting or lactating women will benefit their kids all through their lives.

You don’t have to make major changes in your food regimen when you are preparing for pregnancy, or expecting or breastfeeding. You should continue to have healthy foods, drink ample water and remain active. Still, there are a few additional things you are supposed to be aware of about certain vitamins and minerals.

Intake of a Balanced Diet during pregnancy as well as breastfeeding

Eating from each of the following food groups on a daily basis helps to make sure you have all the nutrients you need to feed yourself as well as your baby.

  • Have minimum four servings of vegetables and two servings of fruit
  • Have minimum six servings of breads as well as cereals throughout pregnancy and at least seven serves throughout breastfeeding. These foods consist of bread, pasta, rice and breakfast cereal.
  • Have minimum three servings of dairy products, for example milk, yoghurt and cheese
  • Have minimum two servings of meat, poultry, seafood, eggs, nuts and seeds or legumes (for example beans, chickpeas and lentils)
  • With pregnancy you might become constipated. Have foods with fibre (fruit, vegetables as well as whole grains).

Important minerals to be included in the diet during lactation and pregnancy


Iron is a carrier of oxygen all over the body. Deficiency of iron will make you feel exhausted and tired throughout pregnancy trimesters and while breastfeeding.


Pregnant as well as breastfeeding women need additional calcium for their growing baby as well as to keep their own bones tough. Dairy foods are the finest sources of calcium however if you don’t eat these, there are several other sources of calcium.


More iodine is required throughout pregnancy as well as breastfeeding as your baby is growing fast.

Pick good sources of iodine for example low-fat milk as well as dairy products, eggs, fish and seafood. Even though the seaweed in sushi is a rich source of iodine, it is advised that women should avoid sushi all through expecting time. Choose iodized table salt for preparing food.

 Vital vitamins

Folic acid

Early pregnancy is an important time in a baby’s development, mostly for what is known as the ‘neural tube’, which turns out to be the brain and spinal cord. This is formed in the first twenty seven days of pregnancy so that is why it is vital to have a diet high in folate before as well as throughout the early stages of pregnancy.

Foods rich in folic acid consist of leafy green vegetables, fruit wholegrain breads as well as cereals, yeast extracts and foods fortified with folic acid, for example some breakfast cereals and breads.

 Vitamin A

High levels of vitamin A throughout the expecting time are unsafe for a developing baby. Liver and a few supplements are mainly high in this vitamin, so avoid having liver over once a week and do not take supplements containing including fish oils, except if recommended by your doctor.

All these vitamins and minerals are found in balanced quantities in nutritional supplement powders offered in the market, especially for expecting and lactating women.

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