It is said that your iron intake is linked to your energy and hemoglobin levels. While the baby feeds off the mother’s iron levels in the placenta while still in the womb, it is likely that you’ve been given an iron-rich diet as well as supplements to keep your hemoglobin levels intact. For maximum benefits and to replenish lost iron levels after delivery, continue this diet a large percentage of which comes from green leafy vegetables like spinach, kale and purselane greens. You can also use cucumbers, broccoli, and different gourds like bottle gourd and bitter gourd in your diet.

Whole grains like oatmeal, whole wheat, quinoa, barley, rye and so on are an important source of B vitamins and complex carbohydrates that keep your energy levels going as you manage a new baby. Whole grains are also rich in fibre and increase your metabolic levels. They lower blood sugar levels, and also keep the guts cleansed and in good shape which in turn means better milk quality for your baby.

It is said that full-fat milk is the best kind for lactating moms. Drinking just two glasses a day helps boost protein and calcium levels in the body. It also contains good fat which gives your body much-needed energy to cope with the demands of lactation. Warm milk is always better than piping hot or cold milk. If you find cow’s milk too heavy to digest, try goat’s milk. Vegans can try nut milk or soy milk, which can provide the same nutrients in smaller quantities. Childbirth and lactation often affect bone density levels, so an adequate quantity of milk ensures strong bones and teeth for the mother, which also benefits the child through nursing.

These are the reasons why to need to drink water. Firstly, you need to drink up to keep yourself from dehydration and depleting your energy reserves. Secondly, it helps boost the milk supply in your body. Drink to satiate thirst and don’t deprive your body by putting it off because you’re lazy or have something better to do. Other hydrating foods that help you lactate better include fresh soups, fresh fruit and vegetable juices and coconut water.

Some seeds to include in your diet include fenugreek, sesame, cumin and poppy seeds. Include them in your breakfast porridge, add them as topping in curries, or just swallow a spoonful a day. You can roast or powder them as well, to add taste and flavour to the dishes they’re used in. Infused water is another great way to use seeds to stay hydrated and increase lactation while ensuring your own digestive health and your baby’s.