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Maternity & Nursing Advice

Top Breastfeeding Superfoods

At The Essential One we do our best to stock only what you really need for you and your baby – the clue is in our name, we specialise in the Essentials you need throughout pregnancy and the first year of your baby’s life. We are really proud of our maternity range, and the fact that we offer a wide range of nursing and breastfeeding clothes as well.

If you do choose to breastfeed your baby, then it’s important to keep a well balanced diet. After all, your baby is going to be benefiting from all that you put into your body. Regardless of what you eat, your baby is going to be getting the nutrients he or she needs, but that doesn’t mean that it should be pizza every night.

Here are some of the top breastfeeding super foods that benefit you and your baby…


1. Spinach

Everyone knows how good Spinach is for you and it’s the perfect super food for a breastfeeding lady. It’s rich in vitamins A, C, E and K and minerals such as calcium and also fibre. Spinach, and other leafy greens are nutrient packed and yummy too.

2. Brown Rice

Forget the white stuff which isn’t particularly good for you at all, any sort of brown wholegrain is great as it gives you essential B vitamins, minerals and fibre. They also are filling, keep hunger at bay and help with your digestion too.

3. Salmon

It’s a great one to eat in pregnancy and breastfeeding due to it’s high amount of healthy fats. It’s an excellent source of protein, as well as Vitamin B12 and Omega 3 fatty acids. Definitely one to try and eat at least once a week.

4. Yoghurt

Dairy in moderation is a great thing to eat while breastfeeding and yoghurt is full of calcium and protein. Just make sure that if you notice that your baby is fussy, rashy, has funny nappies or any other uncomfortable symptoms, that you check with your doctor. Certain babies develop a milk intolerance.

5. Apricots

Not only are apricots a delicious and tasty snack, they contain vitamin A, vitamin C, calcium, potassium and fibre too. Eating apricots can also tell your body to produce prolactin- that’s the hormone that helps your body produce milk. Yum!

6. Oats

Oats not only keep you full, which means they are perfect for breakfast to get you fuelled and started for the day ahead, but they are also high in iron and could help you increase your milk supply.

7. Water

Never forget your water! It’s probably the most essential thing of all in terms of your milk supply. Try and drink at least a few glasses a day, without it you will be tired, irritable and dehydrated. And always keep a glass near you when you are breastfeeding, it often makes you thirsty.

8. Beans

Beans are high in fibre and are great for your digestive system- whether that’s kidney, legume, blank or pinto, or even the humble baked bean. Yes they might leave you feeling gassy, but that won’t pass on to your baby- even if sometimes you think it has when you deal with an especially bad nappy!




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