10 Mineral Rich Foods and Drinks for Postpartum Recovery

The postpartum period is a vital time for new mothers as their bodies recover and adapt after childbirth. A diet rich in minerals is crucial for healing and replenishing essential nutrients. This guide explores ten mineral-rich foods and drinks that can greatly enhance recovery and support a new mother's mind and body during this challenging time.

Why Minerals Matter After Childbirth for Postpartum Recovery

After childbirth, women often experience a depletion of minerals due to the physical demands of pregnancy and breastfeeding. Important minerals like sodium, potassium, calcium, iron, magnesium, and zinc play significant roles in recovery and lactation. For example, magnesium is one of the first minerals to become depleted during chronic stress and iron is crucial for energy levels and combating fatigue. Research shows that women may lose up to 500 mg of iron during delivery, making its replenishment critical.

1. Herbal Teas

Many ideal postpartum herbal teas are anti-inflammatory, high in antioxidants, and are sources of iron, calcium, magnesium, vitamin C, potassium, selenium, zinc, and B vitamins. Herbal teas highest in these key postpartum nutrients include nettles, raspberry leaf, alfalfa, oat straw, and rooibos.

2. Coconut Water

Coconut water can be a good drink for new and breastfeeding mothers because it's hydrating and contains electrolytes that can help with rehydration. Coconut water is a low-calorie, low-sugar drink that can help replenish lost fluids and maintain hydration levels.  It contains potassium, magnesium, and sodium, which are electrolytes that can help you hydrate faster and can also be passed on to your baby through breast milk.  It also aids in breast milk production since it is a galactagogue, which is a substance that promotes lactation.  

3. Yogurt and Raw Dairy

Greek yogurt and raw dairy is an excellent source of calcium and protein. It is creamy and delicious, perfect for enjoying straight or using in smoothies, parfaits, and dressings. One serving provides around 20% of the daily recommended intake of calcium, which is crucial for bone health. Raw milk also contains magnesium.

Additionally, the probiotics found in Greek yogurt support gut health, an important aspect of recovery.

4. Bone Broth

Bone broth is rich in sodium, potassium, iron, magnesium and zinc. It also contains amino acids that aid in recovery, healing, supporting gut health and reducing stress. Bone broth is made by simmering animal bones, connective tissue, vegetables, and herbs in water for an extended period of time. You can drink it as is, use it as a base for soups, or add it to ready-made soups. Some recommend drinking 1-2 cups per day in the immediate postpartum period.

5. Seafood

Fatty fish, including salmon and sardines, as well as oysters are excellent sources of omega-3 fatty acids, protein, and vital minerals like zinc and selenium. They are essential for brain health, both for mothers and their breastfeeding infants. For example, one serving of salmon contains over 2,200 mg of omega-3s, which is linked to improved cognitive function.

Opt for wild-caught seafood to maximize nutrient intake and limit exposure to harmful toxins.

One study suggested that eating more fish during pregnancy may reduce the risk of postpartum depression.

If you don't like the taste of or don't have access to fresh oysters, try Earthley's Oyster-Min or Frtil Oyster Supplement (discount code bewellshel).

6. Beef Liver

Beef liver is considered nature's multi-vitamin and is a great source of nutrients for postpartum recovery since it contains many vitamins and minerals like iron, copper, vitamin A, vitamin B, folate, and choline that support healing and nutrient depletion. Nutrients in beef liver help combat fatigue and provide energy. I tell clients to look for a grass-fed beef liver supplement if you can't stomach eating organ meat! My go-to is Perfect Supplements Beef Liver (discount code bewellshel). They sell a capsule or a powder.

7. Cod Liver Oil

Cod Liver Oil is not only a great supplement for pregnancy but postpartum as well. It is full of omega-3 fatty acids, DHA, and vitamin D (as well as vitamin D co-factors vitamin A and E). Always choose a fermented cod liver oil from wild-caught cod. My favorite is Green Pasture Fermented Cod Liver Oil. Use code bewellshel for a discount.

8. Dark Chocolate

While a delightful treat, dark chocolate is rich in minerals such as iron and magnesium. Aim for varieties that are at least 70% cocoa to maximize the health benefits. A one-ounce serving of dark chocolate can provide around 19% of daily iron needs, making it a satisfying snack that supports nutrient intake.

Enjoy a piece after a meal to indulge your sweet tooth while nourishing your body.

9. Sweet Potatoes

Sweet potatoes are a nutritious source of vitamins and minerals, including potassium and magnesium. They can be roasted, mashed, or added to various dishes. One medium sweet potato contains roughly 540 mg of potassium, which is important for muscle function and recovery.

Their natural sweetness and fiber content can also help regulate blood sugar levels.

10. Dried Fruits

Dried fruits, such as apricots, figs, and prunes, are concentrated sources of iron, potassium, and other essential minerals. These make for a nutritious snack or can be added to oatmeal or salads. A 100-gram serving of dried apricots can contain up to 7.54 mg of iron.

Postpartum Recovery Food and Drinks

Postpartum recovery is a significant journey that demands proper nourishment and care. Focusing on mineral rich postpartum recovery food and drinks can help support new mothers during this critical time. By incorporating slow cooked meat, broths, soups, seafood, and other nutrient-dense foods into daily meals, mothers can replenish vital nutrients, enhance healing, and prioritize their overall health.

Remember, everyone’s postpartum recovery experience is unique. Individual nutritional needs may vary, so it is wise to consult with a healthcare professional or a registered dietitian when making dietary changes. Embrace the power of these mineral-rich foods and drinks to nourish your body, support your recovery, and enjoy precious moments with your new baby.

Looking for additional support navigating your postpartum journey? I provide customized plans with nutrition and functional testing to help you feel your best.

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