A breastfeeding mom has to consider nourishing both herself and her newborn, which makes nutrition a top priority! Although nursing moms require about 500 more calories per day, it’s critical to make the most of those extra calories and fill them with important nutrients to support yourself and your little one.
Because Majka was created specifically by mothers, for mothers — we understand how busy you are after bringing your new bundle of joy home! That’s why we’ve gathered key insights on:
- Smoothies (and why we love them)
- Postnatal nutrients that new moms should incorporate in their diets
- What our Majka Nourishing Lactation Protein Powder can do for you
Read along as we share some vital nutrients you need during the postpartum period and how to incorporate them into delicious smoothies! (Hint: there’s a free download at the end!).
Why Lactation Smoothies Are Perfect For New Moms
Let’s chat about smoothies — they’re quick and easy to make, you can take them with you on the go, they can boost your milk supply, and you can build them to include healthy ingredients while still maintaining great flavor!
In particular, new and expecting moms require adequate amounts of many vitamins and minerals. Smoothies are able to fill the nutritional gaps of new and breastfeeding mothers because they are nutrient-dense.
The term ‘nutrient-dense’ indicates that these blended drinks contain essential vitamins, minerals, complex-carbohydrates, lean proteins, and healthy fats while also maintaining a relatively low calorie count.
At Majka, we encourage moms to fuel their bodies, not count calories. But you’ll still want to get the most ‘bang for your buck’ for each calorie, which is why nutritional density is an important consideration.
Making your own nutrient-dense smoothie can be easy! Have fun creating a smoothie for any meal by mixing a range of colorful and tasty ingredients (we’ll list these out for you!).
Postnatal Vitamins Moms Need
While breastfeeding, nutrition is of extreme importance. Your body will depend on certain nutrients, energy sources, and fluids that it didn’t require previously.
Vitamin D
Typically, mothers and babies don’t get enough exposure to sunlight post-birth, which depletes vitamin D levels. As a mom, it’s important to supplement vitamin D in your diet to ensure you’re getting proper nutrients, and do create breast milk that is plentiful with vitamin D for your newborn.
Getting a healthy supply of vitamin D will support bone development and encourage your absorption of calcium. So how much is recommended?
- The Recommended Daily Intake (RDI) for a nursing mom is between 600 IU and 4,000 IU of vitamin D
Vitamin D intake has such a large range because it varies depending on lifestyle. Naturally, vitamin D is absorbed by the body through sunlight. So if you spend more time outdoors, you may not need as much vitamin D supplemented in your diet.
Calcium
The human body does not produce calcium on its own, so it’s necessary to obtain healthy levels of calcium through diet. Having a calcium-rich diet supports strong bones and a healthy heart. In particular, women who breastfeed must monitor their calcium supply as calcium levels are depleted when nursing.
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Most breastfeeding moms require 1,000 mg to 2,500 mg of calcium
Folate
Also known as vitamin B9 or folic acid, folate is an essential component of postnatal health. For moms, folate supports a healthy heart and promotes post-birth healing through cell division. Your newborn will also benefit from folate-rich breast milk as this nutrient assists with brain development.
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Pregnant and nursing women are advised to consume 400 mcg to 800 mcg of folic acid a day
It’s important to note that the body converts inactive folate to a form that the body can metabolize, methylfolate. If your body has trouble converting folate to methylfolate — which is the case for 30-40% of women — you’ll want to take a supplement that contains active methylfolate in order for your body to access the benefits of this vitamin.
Iron
Women usually require more iron than men, as it is a particularly important component of blood and women naturally lose blood when giving birth and menstruating. During these phases, iron levels are depleted.
Additionally, the impact of blood loss from birth can last through the postpartum stage, making iron a critical part of a postpartum supplement. Iron contributes to the body’s ability to carry oxygen through the bloodstream, maintain healthy cells, and generate energy.
Infants also require adequate iron levels to support growth. In order to produce breast milk with sufficient iron, mothers should typically supplement iron in their diets.
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The RDI for breastfeeding females is 15 mg of iron
Choline
This is an essential nutrient while nursing, as choline levels in mothers are directly correlated with the amount of choline in breast milk. The body needs choline to support a healthy metabolism, produce acetylcholine (a neurotransmitter that improves memory and mood),
Choline in breast milk is important for developing a newborn’s brain, and it has been said to increase IQ levels later in the baby’s life.
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While lactating, most women should intake 450 mg to 550 mg of choline per day
Omega-3 fatty acids
Post-birth mental health is a concern for many new moms, seeing as 1 in every 7 females experience postpartum depression. Omega-3 fatty acids decrease the likelihood of developing postpartum depression, so they are a key supplement for mothers to consider.
Omega-3 fatty acids also benefit mom and baby by providing healthy cell membrane structure, eye health, brain development, and energy levels. This fatty acid also plays a part in supporting the body’s cardiovascular, pulmonary, immune, and endocrine systems.
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Women need 1.3 g of omega-3 fatty acids while breastfeeding
How Majka’s Powder Addresses Your Nutritional Needs
In just one scoop, Majka Nourishing Lactation Protein Powder dramatically impacts your nutrition. This is exactly how a serving of Majka’s powder, a complete postnatal vitamin, will help you meet your RDI of nutrients as a new mom:
- Protein: 26% of your daily recommended intake
- Vitamin A: 4% of your daily recommended intake
- Vitamin C: 8% of your daily recommended intake
- Folate: 100% of your daily recommended intake
- Iron: 40% of your daily recommended intake
Additional elements contribute to effectiveness of the Majka Nourishing Lactation Powder, like trace minerals, mixed carotenoids, and blends of probiotics, digestive enzymes, and greens. Keep in mind, Majka powder should be consumed daily for optimal impact on nutrition and lactation.
How To Use Majka Nourishing Powder
It’s simple to fit the Majka Nourishing Lactation Protein Powder into any lifestyle or daily routine. This blend can be prepared as a light snack or as a filling meal! Here’s how we mix our favorite ingredients with Majka’s powder to support a balanced and healthy diet...
Enjoy as a delicious snack by mixing:
- Majka Nourishing Lactation Protein Powder
- Liquid of choice, some options are water, coconut water, or almond milk
Tip: For easy blending, add both ingredients to our Majka shaker, which is perfect for taking on-the-go!
Make it a meal by blending:
- Majka Nourishing Lactation Protein Powder
- Healthy fat - like avocado, coconut oil, or almond butter
- Fiber - some of our favorites are chia seeds and flax
- Greens - try spinach, kale, or cucumber
- Low-glycemic fruit - try ¼ cup of blueberries, raspberries, and/or strawberries
- Liquid of choice - water, coconut water, or almond milk
Fueling the body with nutrients is crucial for postpartum recovery. Majka Nourishing Lactation Protein Powder helps busy moms fill in nutritional gaps that your body needs to heal through whole foods and plant-based ingredients. Plus, this formula will support lactation for nursing moms.
Are You Ready To Boost Your Nutrition?
Get a head start on your nutrition by trying a nourishing Majka smoothie at home. Tap the link below to get 4 delicious smoothie recipes to fuel your motherhood sent right to your inbox!
