The Nutritional Benefits of Organ Meats for Breastfeeding Mothers

Breastfeeding is an amazing way to provide for your baby, offering many benefits for both mom and child. After giving birth, eating the right foods plays a big role in helping moms recover and produce nourishing milk. Organ meats might not be the first thing that comes to mind, but they’re packed with essential vitamins and minerals that can help boost milk quality and support a mom’s health. These highly nutritious foods have been overlooked for too long and are worth considering.

In this blog post, we will explore the nutritional benefits of organ meats for breastfeeding mothers, review recent studies on maternal diet and breast milk composition, and discuss how these foods may indirectly support milk supply.

Why Organ Meats Deserve a Place in Your Diet

Organ meats, including liver, kidney, heart, and tongue, are some of the most nutrient-rich foods. Often skipped in today’s diets, organ meats bring a powerful mix of vitamins, minerals, and proteins that support postpartum recovery and healthy milk production. They’re a rich source of nutrients like vitamins B12 and B6, essential for energy and brain function.

They’re also one of the best sources of easily absorbed iron, helping to prevent postpartum anemia—a condition that can leave new moms feeling drained and exhausted. Zinc, another abundant nutrient in organ meats, supports the immune system and helps with wound healing, making it an important ally in postpartum recovery.1

Although organ meats might be avoided because of their strong flavors or cultural habits, their exceptional nutrient content makes them an excellent choice, especially for pregnancy and breastfeeding, when nutrition is critical. Incorporating even small amounts into your diet, such as adding liver pate to crackers or blending a small portion of liver into ground beef, can make a noticeable difference in meeting your nutritional needs.

The Impact of Maternal Diet on Breast Milk Composition

What a mom eats while breastfeeding greatly impacts the nutrients in her milk. Getting a good mix of vitamins and minerals is important because nutrients like A, D, B1, B2, and C directly reflect what she’s eating. A healthy diet ensures her baby gets the best possible nourishment.2

Vitamin A, abundant in liver, is essential for a baby’s vision, immune system, and overall growth. Its presence in breast milk depends heavily on the mother's diet.3 B vitamins, essential for energy metabolism, are more concentrated in the breast milk of mothers who eat diets rich in these nutrients. Organ meats like liver and kidney are some of the best sources, helping ensure babies get the levels they need for healthy development.4

On the other hand, while the maternal diet strongly influences the levels of water-soluble vitamins in breast milk, fat-soluble vitamins and the macronutrient composition—such as fat, protein, and carbohydrates—are more stable and less affected by diet. While breastfeeding mothers should focus on meeting their overall nutritional needs, organ meats can enhance specific micronutrients that may be deficient.5

Can Diet Influence Milk Supply?

One of the most common concerns among breastfeeding mothers is maintaining an adequate milk supply. While the mechanics of milk production primarily depend on the frequency and effectiveness of milk removal through breastfeeding or pumping, diet plays a supportive role in a mother’s overall health and energy levels. Maternal nutrition supports lactation by ensuring the mother has enough energy and nutrients to produce milk. Although specific foods, including organ meats, have not been definitively proven to increase milk supply, their role in maternal health cannot be overstated.6

For example, iron deficiency can lead to fatigue, indirectly affecting milk supply by reducing a mother’s ability to breastfeed frequently or pump effectively. Zinc plays a big part in helping new moms recover after childbirth and may support their milk supply.7

Understanding Macronutrients in Breast Milk

Another layer of complexity in maternal diet and breastfeeding involves the stability of macronutrient composition in breast milk. Research shows that a mother’s diet can influence her milk's energy content and certain micronutrient levels, but the amounts of protein, fat, and carbohydrates remain the same.8

This means that breast milk provides a stable balance of macronutrients regardless of dietary intake to meet the baby’s needs. The energy content and certain micronutrients in breast milk can shift depending on what a mother eats, making her diet crucial. Organ meats are rich in nutrients and can boost the quality of breast milk, even though they don’t change its fat, protein, or carbohydrate levels.9

Practical Tips for Incorporating Organ Meats

1. Start Small: If you’re new to organ meats, try blending a small portion of liver into ground beef for meatballs or burgers. Blending organs into muscle meat dilutes the flavor while still providing nutritional benefits. 

2. Choose Quality Sources: Opt for pasture-raised or grass-fed organ meats free of antibiotics and hormones. These options are also higher in nutrients compared to conventionally raised meats. 

3. Experiment with Recipes: Liver pate, heart stew, or even kidney pie can be flavorful and satisfying ways to include organ meats. Spices and herbs can help mask any strong flavors.

4. Pluck Organ Meat Seasonings make it easy to enjoy the benefits of organ meats without the hassle of cooking or handling them. Made from premium-quality organ meats and blended with carefully chosen spices, Pluck adds flavor to any dish while boosting its nutrient profile. Adding Pluck to soups, stews, scrambled eggs, or roasted vegetables boosts your nutrient intake and gently introduces your baby to the taste of organ meats and various spices through your breast milk. This early exposure can help shape your baby’s palate and encourage a preference for nutrient-dense foods as they grow.

Balancing Tradition and Modern Nutrition

The use of organ meats in postpartum and breastfeeding diets is not new. Traditional cultures often valued these foods for their ability to restore energy and vitality to new mothers. In modern times, the convenience of processed foods has led to a decline in the consumption of organ meats, but their benefits remain unchanged. 

Breastfeeding mothers today can bridge this gap by embracing a blend of traditional wisdom and contemporary nutritional science. Organ meats, whether consumed as part of a balanced meal or in supplement form, offer a time-tested way to support postpartum recovery and enhance breast milk quality.

A Nutritional Boost for Breastfeeding Mothers

Organ meats are a valuable addition to the breastfeeding diet, offering a dense source of essential vitamins and minerals that support both mother and baby. While maternal diet does not significantly change the macronutrient composition of breast milk, it can enhance the quality of certain micronutrients, ensuring the baby receives optimal nourishment. 

By incorporating organ meats into their meals, mothers can benefit from increased energy, improved postpartum recovery, and the peace of mind that they provide their babies with nutrient-rich milk. Whether you’re new to organ meats or already a fan, these foods are a worthy addition to any pregnant or breastfeeding mother’s diet. As always, consult with a healthcare provider or nutritionist to tailor your diet to your specific needs, and enjoy the incredible benefits these nutrient-dense foods offer.

Citations: 

1. "Health Benefits of Organ Meats." Health.com. Dotdash Meredith, [Accessed 2 Dec. 2024]. Available at: https://www.health.com/health-benefits-of-organ-meats-8741217.

2. Marangoni, Franca, et al. "Impact of Maternal Diet on Breast Milk Composition: A Systematic Review." International Breastfeeding Journal, BioMed Central, 2020. [Accessed 2 Dec. 2024]. Available at: https://internationalbreastfeedingjournal.biomedcentral.com/articles/10.1186/s13006-020-00354-0.

3. "Vitamin A Concentrations in Human Milk and Their Influence by Maternal Intake: A Meta-Analysis." Nutrients, vol. 14, no. 22, 2021, p. 4844. MDPI, https://www.mdpi.com/2072-6643/14/22/4844. Accessed 2 Dec. 2024.

4. Keikha, Mojtaba, et al. "Nutritional Supplements and Mother’s Milk Composition: A Systematic Review of Interventional Studies." International Breastfeeding Journal, vol. 16, no. 1, 2021, p. 1. BioMed Central, https://internationalbreastfeedingjournal.biomedcentral.com/articles/10.1186/s13006-020-00354-0. Accessed 2 Dec. 2024.

5. Bravi, Francesca, et al. "Impact of Maternal Nutrition on Breast-Milk Composition: A Systematic Review." The American Journal of Clinical Nutrition, vol. 100, no. 2, 2014, pp. 530–536. Oxford University Press, https://doi.org/10.3945/ajcn.113.072595. Accessed 2 Dec. 2024.

6. Riordan, Jan. "Breastfeeding and Human Lactation: Nutritional Factors Influencing Breast Milk Composition." Journal of Obstetric, Gynecologic, & Neonatal Nursing (JOGNN), Elsevier, [Accessed 2 Dec. 2024]. Available at: https://www.jognn.org/article/S0884-2175%2815%2931026-1/fulltext.

7. Brion, Marie-Jo A., et al. "Maternal Nutritional Status and Breast Milk Zinc Concentration: A Systematic Review and Meta-Analysis." American Journal of Clinical Nutrition, vol. 95, no. 5, 2012, pp. 1116–1125. Oxford University Press, https://doi.org/10.3945/ajcn.111.029306. Accessed 2 Dec. 2024.

8. "Maternal Diet and Breast Milk Macronutrient Composition: A Systematic Review." British Journal of Nutrition, Cambridge University Press, [Accessed 2 Dec. 2024]. Available at: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/maternal-dietary-intake-nutritional-status-and-macronutrient-composition-of-human-breast-milk-systematic-review/E279820FB915CE8AF87C9F7F39389086.

9. "Micronutrient Content of Organ Meats: Benefits for Breastfeeding Mothers." Nutrition Insights, 2024, https://www.nutritioninsights.org/micronutrients-organ-meats. Accessed 2 Dec. 2024.