11 Essential Breastfeeding Nutrition Tips for Better Recovery

6. Add omega-3s for the baby’s brain and maternal mood

Omega-3 fatty acids, especially DHA, are important for infant brain and eye development and may help maternal mental health postpartum. Include fatty fish like salmon or small oily fish where culturally appropriate and safe; for vegetarians, walnuts, flaxseeds, chia, and cold-pressed oils provide ALA (a plant omega-3). A small serving a few times a week fits well into balanced meals such as a fish curry or walnut-laden porridge. The body transfers DHA into breast milk, which can deplete maternal stores over time. If you don’t eat fish often, discuss DHA supplements with your healthcare provider. Supplements are useful when dietary sources are limited, but always check dosing against professional advice, particularly if you are taking other medications or have health conditions.