6 Indian Superfoods To Boost Energy For New Mothers

Bringing new life into the world is transformative, but a mother’s journey to wellness doesn’t stop at childbirth. After delivery, a mother's body needs focused nourishment to heal, restore strength, and support breastfeeding.

Therefore, it's important for new mothers to consume traditional Indian foods that provide the essential nutrients to meet these needs naturally. We connected with Sonal Babbar-Bhardwaj, Co-Founder of Viraa Care & Certified Infant and Paediatric Feeding Specialist to get a list of top 6 Indian superfoods that boost recovery and energy for new mothers and here’s what we got.

Indian Superfoods For New Mothers

Here’s our guide to superfoods for new mothers:

Protein-Packed Lentils and Legumes

Moong dal, masoor dal, and urad dal are protein-rich and gentle on digestion, supporting tissue repair. Chana (chickpeas) and rajma (kidney beans) add iron and fibre, sustaining energy and aiding muscle recovery.

Iron-Rich Leafy Greens

“Iron rebuilds haemoglobin, essential for combating postpartum fatigue. Palak (spinach), methi (fenugreek), and sarson (mustard greens) boost iron and aid lactation. Gently hydrating veggies like bottle gourd (lauki) help maintain energy and soothe digestion,” said our expert.

Energy-Boosting Whole Grains

Complex carbs like bajra (pearl millet), jowar (sorghum), and ragi (finger millet) stabilise energy. Dishes like bajra roti, ragi porridge, and dalia (broken wheat) are traditional, nourishing meals packed with fibre and minerals.

Healthy Fats and Healing Spices

“Ghee, in moderation, supports hormone balance and recovery. Anti-inflammatory spices like ajwain (carom seeds), ginger, and turmeric reduce bloating and support milk production,” said our expert.

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Hydrating Fruits and Coconut Water

Hydration is key for breastfeeding. Coconut water restores electrolytes, while fruits like pomegranate, guava, and papaya provide vitamins, boosting immunity and digestive health.

Ayurvedic Powerhouse – Moringa

Known as a superfood, moringa is rich in calcium, iron, and antioxidants, enhancing milk production and supporting overall recovery.

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Incorporating these nutrient-dense local foods into daily meals helps new mothers meet the demands of motherhood feeling energised, well-nourished, and empowered to thrive.

Credits: Freepik

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