Postnatal recovery food
We all know the saying - you are what you eat- so when you’re eating for you and your newborn, postnatal recovery food is so important. The three months after birth is known as the fourth trimester, and at The 360 Mama, we believe that if women continue to prioritise their health (and diet) during this time, they will not only speed up their postnatal recovery but protect their health in the long term.
In reality, the postnatal period lasts way beyond 12 weeks, so putting in place healthy eating habits that aid recovery from the start will help not only your healing and recovery, but also when you start the weaning process. Before you know it, you'll have a toddler to run after!
With all the excitement of the birth and arrival of your new baby, it's easy to start skipping meals or relying on cake and coffee for your energy hit but now is just as important as ever to focus on proper nutrition.
Eating well during this time will not only support the production of breast milk but also accelerate your recovery from birth, support the rebalancing of hormones and replenishing diminished nutrient stores. For those breastfeeding mamas, your diet will also have a direct impact on your babies development and growth.
Here are our 5 top foods that aid postnatal recovery:
1. Oily fish such as sardines, salmon, anchovies, mackerel.
Oily fish are a source of Vitamin D and fat called DHA. There has been much research around the role of DHA, and it has been associated with enhancing mental focus, reducing inflammation and risk of postpartum depression. Many mums can benefit from taking an omega 3 supplement containing DHA, especially if they are not eating the government guidelines of 2 portions of oily fish per week. The NHS recommends supporting Vitamin D levels by taking a supplement of 10 micrograms of Vitamin D per day.
2. Liver: while definitely not one of the most popular, liver is by far one of the most nutrient-dense foods available. It is a rich source of Vitamin A, Vitamin D, Iron, Protein, Phosphorus, Iron, Zinc, Vitamin K2, Copper, B2, B12, Choline, Folate and Magnesium. If like us you can't stomach it on its own, we find hiding it in a yummy tasting sauce helps to mask the taste and texture. Chloe's daughter Maisie loves it in spaghetti bolognese!
3. Green leafy vegetables: Aim to have a bowl full of lightly steamed green leafy vegetables every day. Examples include cabbage, broccoli, kale, cavolo nero, chard and spinach. Drizzle with olive oil and lemon juice to improve the absorption of nutrients. Dark leafy greens are a great source of Folate, Magnesium and Vitamin C. Vitamin C is needed for a healthy immune system.
4. Eggs: Another superfood here, especially for those who follow a plant-based diet. Eggs are a great source of Choline, vitamin A, B12, D, K, selenium, Iodine and protein. Choline is a valuable nutrient for brain development.
5. Homemade broth - ideally made from organic/grass-fed animal bones. Bone broth can be a source of valuable nutrients to aid with healing, including collagen and protein. The addition of herbs and vegetables such as onion, garlic and ginger can add to this nutrient profile, making it a well rounded, immune-supporting food. Warm well-cooked foods such as bone broth are a great digestive aid making them a great go-to food postnatally.
