Key Postpartum Nutrients Flashcards
(18 cards)
Why is protein important postpartum?
It replenishes reserves and supports breast milk production (extra 11g/day needed).
Name good protein sources for postpartum women.
Beans, lentils, quinoa, fish, organic eggs.
Why is iron important after birth?
Supports increased blood volume; low iron causes fatigue and poor cognition.
List some iron-rich postpartum foods.
Almonds, kale, spinach, poultry, sunflower/pumpkin seeds, algaes.
How does zinc support postpartum health?
Supports hormone production and brain function; deficiency may lead to PPD.
What foods are high in zinc?
Pumpkin seeds, whole grains, sprouts, egg yolks, oysters, liver, seafood.
Which B vitamins are key postpartum and why?
B1–B5 for energy (ATP), B2 for PPD protection, folate for lactation, B12 for DNA and nerve health.
Name B vitamin-rich foods for new mothers.
Lentils, leafy greens, whole grains, eggs, seeds, liver, avocado, legumes.
Why are EPA/DHA important after birth?
Essential for infant brain/eye development; mother may lose DHA to breastfeeding.
Good food sources of EPA/DHA?
Flaxseeds, chia, hemp seeds, oily fish (salmon, mackerel, sardines, anchovies).
What does magnesium do postpartum?
Converts ADP to ATP for energy; deficiency may contribute to PPD.
What foods are rich in magnesium?
Dark leafy greens, pumpkin seeds, almonds, molasses.
Why is vitamin C important postpartum?
Helps with wound healing, boosts iron absorption, supports adrenal and thyroid function.
Vitamin C-rich foods for recovery?
Broccoli, blackcurrants, peppers, pineapple, strawberries, oranges.
What are the benefits of vitamin D after birth?
Supports bacterial colonisation and reduces risk of PPD.
Name dietary sources of vitamin D.
Sunlight, mushrooms, egg yolk, wild oily fish, sunflower seeds.
Why are probiotic foods important postpartum?
Transfer beneficial bacteria to baby, especially after C-section or antibiotics.
List probiotic-rich foods suitable postpartum.
Yoghurt, kefir, miso, kombucha, sauerkraut.
