Water: According to Fox News, drinking water regularly throughout the day is very important for breastfeeding women's milk supply. If you don't drink enough water, you will become dehydrated and have low energy, even insomnia. Therefore, drink water as soon as you are thirsty, and avoid drinks containing caffeine, sugar... Photo: Ladycarehealth.

Salmon: This is a source of protein, vitamin B12, omega-3 fatty acids, which can help women avoid postpartum depression. Rachel Begun, a nutritionist and culinary expert in the US, said that salmon is also one of the few natural sources of vitamin D. Photo: Thebump.

Whole grains like bread, rice, pasta and oatmeal provide B vitamins, minerals and fibre. Fibre will keep you feeling fuller for longer, aid digestion and stabilise blood sugar levels. Photo: Thebump.

Beef: Breastfeeding women need more zinc, and beef is an easy way to get enough. Plus, beef is a high-quality protein, rich in B vitamins and iron, which can help keep you energized. Photo: Madbutchermeat.

Eggs: Rich in protein, choline, lutein, vitamin B12, D, riboflavin and folate, so breastfeeding mothers should eat whole eggs to get the best source of nutrition. In addition, many current studies show that eggs will not increase cholesterol in the body. Photo: Eggs.

Green leafy vegetables: Begun says green leafy vegetables provide a variety of nutrients at high levels, including vitamins A, C, E, calcium, fiber, and are low in calories. You can add them to your breakfast omelette, smoothies, or stir-fry. Photo: Schuh.

Apricots: Apricots can increase prolactin levels, a nutrient that helps increase breast milk production. You should choose fresh apricots, otherwise you can also use natural apricot juice and avoid the type that contains sugar. Photo: Thehealthsite.

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