The postpartum period warrants increased nutritional requirements to support post-delivery wound healing, nutrient repletion and breastfeeding. In fact, the nutrient needs of breastfeeding parents are higher than those during pregnancy. Focusing on energy-dense foods can speed up recovery time, increase energy levels and boost mood. It can also reduce risk for postpartum depression as deficiencies in specific nutrients like vitamin D, omega-3 and B vitamins are linked to an increased risk of depressive symptoms. Here are five foods to focus on in postpartum recovery.

Bone broth is rich in collagen and gelatin, nutrients that the body needs to heal tissue, strengthen the uterus and restore skin elasticity. It also contains amino acids, such as glycine, that strengthen the gut lining and promote healthy digestion. Bone broth is rich in minerals like zinc, magnesium, iron, potassium and calcium required to support hormonal shifts and hydration. It’s a warm, healing food that is easy to drink in a mug or use as a base in meals. You can make homemade bone broth by simmering a mix of meat bone, connective tissue, vegetables and spices for a few hours. Then drain the broth and store in the fridge to be consumed within a few days, or keep on hand in the freezer.

Soft, cooked greens like cooked spinach, kale and collard greens are easier to digest by the body compared to raw vegetables or salads. The fibers are broken down during the cooking process which allows for nutrients to be absorbed more effectively, especially since energy needs are high during postpartum. Greens are rich in antioxidants, vitamins and minerals like vitamin K, calcium and folate that support tissue healing and energy. You can cook vegetables by sautéing, steaming or roasting or adding them to soups and stir-fries.

Slow-cooked and bone-in meat contains protein, minerals and vitamins that are essential for postpartum recovery and healing. Animal foods provide heme iron, the form that’s most readily absorbed by the body and needed to replenish blood loss. It helps prevent anemia, restore energy and reduce fatigue. Meat also contains zinc and B vitamins which support immune function, wound healing and formation of red blood cells to restore blood levels. Meat provides quality protein, stabilizes blood sugars and keeps you full. Using meat on the bone in meals releases collagen, gelatin and minerals into the broth, which support skin healing, digestion and recovery. Meals like beef stew, pulled chicken or braised lamb are nourishing and flavorful.

Eggs are an easy, versatile nutrient-dense food for postpartum recovery. They are rich in quality protein, which means they contain the essential amino acids needed for wound healing and tissue repair. Protein balances blood sugars, which helps to keep energy levels steady. Eggs also contain choline, a nutrient that is essential for cognitive health. When breastfeeding, choline is passed through the breastmilk and supports baby’s brain development. Most people don’t get enough choline in their diet, so adding two to three eggs a day can significantly boost intake and provide essential nutrients during this period. If possible, consume pasture-raised eggs which are more nutrient-dense than conventionally produced eggs. Hard-boiled eggs are a quick snack option, or make a frittata ahead of time for an easy breakfast option on those busy mornings.