Kim: 5 Key Nutrients For Postpartum Mamas

There’s a special role for all nutrients in the body. And most often, you can ensure you’re giving your body what it needs by eating a diet rich in a variety of whole foods as well as take a multivitamin. That said, there are some nutrients that we mamas need to be just a bit more aware of.

Magnesium

Works in synergy with calcium for proper muscle function. Magnesium is responsible for relaxing the muscle and body during times of stress

• Because of its role is in relaxing the body, magnesium helps prevent and alleviate constipation, headaches, cramps, and more.
• Can help with hormone balance, PMS, fatigue and anxiety
• Foods rich in magnesium include dark chocolate!, spinach, pumpkin seeds, almonds, kefir.
• Try a nightly supplement like “Calm” from Natural Vitality (my favorite)

 

Iron

A key nutrient for women and especially if you’re breastfeeding. There are 2 types of iron, heme (animal) and non-heme (vegetarian). If you’re vegetarian or vegan you likely need to supplement with more as absorption is not absorbed as efficiently as iron coming from animals.

• Primary role to deliver oxygen throughout your body. Without proper levels you’ll be left feeling tired, depleted and may feel light headed
• Lean animal protein, clams, leafy greens, bell pepper, broccoli and cauliflower.
• Pair your plants with vitamin C rich foods for better absorption!

 

Vitamin D

Your body must have vitamin D to absorb calcium. Most people could use a boost of vitamin D and calcium is arguably one of the most important nutrients for women.  

• Needed to help prevent bone softening (osteomalacia) and for other important body functions. Shown to help lower risk of disease
• Foods rich in D include egg yolk, canned tuna & sardines, and fortified foods such as cereals and dairy
• Recommended to add a daily supplement, such as Cod Liver Oil, which will give you both Vitamin D and Omega 3

 

Vitamin E

If you’re following a diet too low in fat you may be missing out on enough of this key nutrient.

• Boosts immunity thanks to being high in antioxidants, protects against heart disease, reduces cholesterol.
• Found naturally in fat-rich plants including nuts, seeds, oils and avocado.

 

Calcium

Calcium is critical for muscle contraction as well as building, strengthening and repairing bone.

• Is lost through sweat and muscle contractions, making it even more essential for active individuals.
• Reduces symptoms of PMS
• Nutrients work together – pair with vitamin D and magnesium to maximize absorption.(If you purchase a supplement make sure to purchase a combination, such as calcium/magnesium/zinc versus calcium alone)
• Eat more: dairy, leafy greens

 

Potassium

Potassium is essential if you’re exercising. It aids in muscle contraction and when we sweat it regulates fluid balance.

• Include fruits & vegetables with every meal
• Top foods beyond the banana – white beans, dark leafy greens, potato, squash & yogurt