Protein is essential for tissue repair, muscle recovery, and overall healing.
Blood loss during childbirth can lead to iron deficiency, making iron-rich foods crucial for replenishing iron stores.
Whole grains (brown rice, quinoa, oats), fruits, vegetables, legumes, and nuts/seeds.
Fatty fish (salmon, trout), chia seeds, flaxseeds, walnuts, and algae-based supplements.
Dairy products (milk, yogurt, cheese), fortified plant-based milk alternatives, leafy greens (collard greens, kale), and calcium-fortified foods.
Staying hydrated aids in milk production (if breastfeeding) and supports overall recovery.
Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, and tomatoes.
Provide essential vitamins, minerals, and antioxidants for healing and recovery.
Nutrient-dense snacks like Greek yogurt with berries, whole-grain crackers with cheese, or a smoothie with protein and fruits.
Some herbs and spices have anti-inflammatory properties and can add flavor without excessive salt.