The composition of breastmilk varies between mothers and at different stages of lactation, making it difficult to determine the exact nutritional profile. However there is no doubt that breastmilk provides the best possible source of fat, proteins, carbohydrate, water, vitamins, minerals, antibodies, immunoglobulins and energy for your baby.

As you can appreciate, breastmilk is a relatively complex food and lactating women have increased requirements for most nutrients, with particular emphasis on protein, calcium, zinc, iodine, selenium, vitamin A and vitamin C. Consequently it’s important to eat a balanced diet, ensuring both you and your growing baby are getting the nutrients you need. An endless number of functions such as muscle contraction, maintaining fluid balance, bone development and offering immune protection wouldn’t happen without the assistance of minerals. 

Calcium is an important mineral for breastfeeding mothers and babies and is vital forgrowing and maintaining strong bones and teeth. Lactating women aged between 19 and 50 years require 1000mg of calcium per day, whilst those aged younger than 19 years require 1300mg¹. This can be achieved through daily consumption of at least 2 servings of milk and milk products. For those avoiding milk products, calcium enriched soy products, canned fish with bones, tofu, beans, nuts (especially brazil nuts and almonds³) and figs provide valuable intakes of calcium. 

Vitamin D enhances calcium absorption and a major source of this is the action of sunlight on skin. So sufficient outdoor exposure of 10-15 minutes 3-4 times each week following the Cancer Society’s Sunsmart recommendations for sun protection (www.cancernz.org.nz) is useful.

The recommended daily intake for zinc increases from 8mg to 12 mg during lactation¹ due to its role in the growth and development of your baby. Eating zinc-rich foods such as meats, milk, leafy green vegetables, whole grains, pulses and eggs increases your intake.

Lactating women have greater requirements of iodine and selenium, in part due to the low levels found in New Zealand soils so less of these trace minerals are found in our foods. Iodine is a vital mineral essential for normal brain and nervous system development, while selenium plays an important role in antioxidant defence systems. 

Good dietary sources of iodine are fish and seafood products² (canned fish is a good alternative for fresh), eggs and any products containing iodised salt. Brazil nuts are an outstanding source of selenium, while fish and meat contain reasonable quantities. 

If you’d like to know more about the nutritional requirements for breastfeeding, check out the Ministry of Health’s website at  www.moh.govt.nz/breastfeeding. In the meantime, enjoy those brazil nuts and walks in the fresh air.

 1. NHMRC 2006, Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, ISBN Print: 1864962372, Online: 1864962437
2. Fish and seafood are excellent sources of protein, zinc, iron and iodine, but lactating women should restrict their intake of oysters and mussels due to the risk of cadmium poisoning.
3. Avoid nuts and nut products if there is a family history of nut allergies. 

Endorsed by our New World Nutritionist  ||   Proudly Partnering with Parents Centre

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