Amidst the joys and challenges of postpartum, self-care is crucial, especially when it comes to replenishing vital nutrients like calcium.
As a Dietitian I can tell you that we often get asked about macronutrients (carbs, fats, and protein) and it’s the micronutrients (vitamins and minerals) that often get overlooked.
My job here is to help you navigate which of these nutrients are increased during your postpartum period and therefore which foods you need to eat more throughout your maternity leave.
Let’s explore the best postpartum foods, emphasizing the calcium connection to ensure your recovery is both nourishing and delightful.
Once you are done understanding why we need calcium, check out this recipe roundup post of Recipes High in Calcium!
The Importance of Calcium Postpartum
Bone Health Boost: Elevate your postpartum strength with calcium, essential for fortifying bones and teeth after the rigors of pregnancy.
Mood-Enhancing Nutrient: Combat postpartum blues by embracing calcium-rich foods, a key player in mood regulation for a positive mental outlook.
Breastfeeding Support: Nurture both you and your little one with calcium, fostering healthy bone and teeth development during the breastfeeding phase.
Muscle Recovery: Aid your postpartum body in muscle contraction and relaxation, promoting flexibility and strength.
Best Postpartum Foods High in Calcium
Incorporate these calcium-rich foods into your postpartum diet for a vibrant and well-nourished you!
- Dairy
- Greek yogurt
- Low-fat milk
- Cheese (especially Parmesan and cheddar)
- Leafy Greens
- Kale
- Spinach
- Collard greens
- Nuts and Seeds
- Almonds
- Brazil nuts
- Chia seeds
- Sesame seeds
- Seafood
- Salmon (both fresh or canned)
- Sardines
- Fortified Food
- Fortified plant-based milk (such as almond or soy milk)
- Fortified orange juice
- Fruit
- Oranges
- Figs
- Apricots
- Dates
If you are looking for more examples of calcium-rich foods, the USDA has a comprehensive list for even more idea inspiration!
Tips for Calcium Absorption
Vitamin D Duo: Enhance calcium absorption by ensuring an adequate intake of vitamin D. Go out and spend some time in the sun!
Spread It Out: Consume calcium-rich foods throughout the day rather than all at once to optimize absorption.
Hydrate: Stay well-hydrated, as water is essential for overall nutrient absorption, including calcium.
Conclusion
Remember, that in order for you to take care of your little one, you first have to take care of yourself! Just take it one step at a time, and today’s step is calcium.
Meet your calcium requirements with a cheesy delight, a leafy green feast, or a handful of nuts. Need some recipe inspiration? Check out the roundup post of recipes that are high in calcium!
Not only will this help you feel better mentally, but your bones and muscles will thank you as well.
Fuel your postpartum journey with the best foods, creating a harmonious blend of recovery and joy.
Happy Cooking!