Foods To Eat For Breast Milk Production – Throughout history, women have eaten specific foods to support their milk production and actually increase their production and quality of breast milk.
Lactogenic foods (also known as galactogogues) are foods, spices, and herbs that contain specific nutrients that support lactation.
Foods To Eat For Breast Milk Production
It’s important to note that everyone is different, and while some foods may increase milk supply for some women, they may not for others.
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All of these are healthy and nutritious in their own right, so it doesn’t hurt to try them out and see what works for you!
It contains minerals, vitamins, enzymes and phytoestrogens. Green leafy vegetables are a powerhouse of iron and calcium and are natural diuretics, which help the body reduce water and increase milk production. They are considered “blood producers” and since breast milk is made from blood donation, it’s no surprise that eating green leafy vegetables is essential for milk production.
You can’t change the amount of fat in breast milk, but you can change the type of fat.
Studies show that the mother’s levels of DHA (one of the main types of omega-3) are related to the levels of DHA in breast milk.
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It contains many polysaccharides, including beta glucan, which promotes the secretion of prolactin (the hormone responsible for milk production). Barley is the richest food source of beta glucan, while oats are the second highest.
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It contains protein, calcium, healthy fats and tryptophan, which stimulates the release of prolactin. They improve the quality of breast milk by adding healthy fats to your milk.
It contains calcium, fiber, vitamins A and C, potassium and tryptophan. Plus, they travel well and are perfect for eating.
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The types of fat a mother eats affect the fat composition of her breast milk. It is important for women to choose good fats.
Many mothers experience a significant increase in their milk supply after consuming yeast. Contains chromium, vitamin B complex, proteins and phytoestrogens. As a bonus, it can help eliminate the postpartum baby body.
It contains enzymes, vitamins and minerals, including vitamins C, A, B and E. Green papaya is a popular lactogenic food in Central Asia and is the fruit of the green papaya. It should be cooked until soft before eating.
Asparagus is one of the best sources of tryptophan, an essential amino acid that stimulates the release of prolactin.
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Although available in seed form, fennel is best eaten as a whole food, either raw or cooked. Contains phytoestrogens and tryptophan.
Herbs and spices are powerful galactagogues. Take care of your equipment and change its use if necessary. Also, before taking any lactogenic foods, talk to your doctor or lactation consultant.
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Good food gives you energy. The downsides of living with a newborn are well documented: lack of sleep, anxiety and depression. Add in fluctuating hormone levels and it’s no wonder many women struggle to cope in those early days. Eating the right foods can help improve your mood, balance your hormones, and make you feel like your old self. A customized postpartum nutrition plan will help you safely regain your pre-pregnancy weight while replenishing your reserves so you can feel your best again.
Maintaining the right nutritional balance is important when feeding you and your baby. While what you eat can’t affect your milk supply (some foods can increase your milk supply), your body will always push your baby forward.
Your body takes the nutrients it needs to make your baby’s milk from its own stores; it can affect your energy levels, health and well-being if you don’t get the nutrients you need from your food.
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This doesn’t mean you have to stop eating certain foods (we all love cake!), it just means you should try to incorporate healthy options whenever possible.
These breastfeeding foods will help with your energy levels and keep your blood sugar from dropping, which can boost fertility. If you struggle to cook meals, large breast meats are the perfect powerhouses that offer quick options.
1. Almonds: Almonds are full of protein and are an excellent source of calcium. You need 1,250 mg of calcium per day while breastfeeding.
2. Avocados – Avocados provide important “healthy” fats that will not only give you the energy boost you need throughout the day, but will also help balance your cholesterol levels. Plus, they’re rich in protein, vitamin E and folate, all of which will help your baby develop well. You need 4 to 5 mg of vitamin E and 260 mcg of folate per day while breastfeeding.
Foods To Increase Lactation
3. Homemade Supplements: Homemade supplements are an excellent source of collagen, coenzyme Q10, cholesterol, minerals and essential amino acids. It can be made during pregnancy and frozen for use in a variety of dishes, including soups. It’s great in a bowl, especially if you have a free hand!
4. Brazil nuts: Brazil nuts are a great food for nursing mothers. They are full of selenium, vitamin E and magnesium.
5. Brown rice: Brown rice is a complex carbohydrate that not only keeps you full longer but also helps regulate blood sugar levels. In addition, it is an excellent source of zinc, magnesium, protein and fiber. White rice doesn’t offer the same health benefits, so it’s important to stick with black rice when feeding it.
6. Chia Seeds: They may not be everyone’s cup of tea, but chia seeds are an excellent source of essential fats, protein, calcium and iron, all of which are essential for the adoptive mother. An easy way to include them in your diet is in your cereal, with fruit and yogurt, or in smoothies!
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7. Coconut Water: Low in calories, naturally fat and cholesterol free, and has more potassium than four bananas – what’s not to love about coconut water?! It also contains calcium, phosphorus and lauric acid. That’s not the only reason we love coconut water. It’s actually full of electrolytes and is thought to be a better replacement for lost fluids than sports drinks or water. It’s important to stay hydrated while breastfeeding.
8. Eggs – Eggs are not only a quick and easy meal for sleep-deprived parents, they are also packed with nutrients including choline, vitamins A, B12, D, K, selenium, iodine and protein. Also, hard-boiled eggs can be hot or cold, something new parents should learn to handle!
9. Leafy greens: Leafy greens and leafy greens, including spinach and broccoli, are not only nutrient-dense, but full of iron and folic acid, which help the body build red blood cells. healthy reds They contain calcium, magnesium and are an excellent source of vitamin C, all ideal for nursing mothers.
10. Herbs: These herbs are traditionally used to regulate milk supply, and can be used in cooking.
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11. Lentils or beans (legumes): With high levels of folate, iron and fiber, legumes are a great food choice for nursing mothers. For example, you can put other beans in chili or hummus as a side dish.
12. Organic Yogurt: Yogurt provides high levels of calcium, magnesium, protein, and B vitamins. Plus, organic yogurt is a healthy vegetable, which can help you and your baby maintain a healthy stomach.
13. Organic Dried Apricots: Apricots can increase prolactin, the hormone used to make body milk. They are very nutritious and contain essential nutrients such as beta-carotene, iron, vitamins A and C, as well as plenty of potassium and fiber.
14. Salmon or other fatty fish: Fatty fish is full of protein and DHA (part of the Omega 3 fatty acid), which is necessary for your baby’s healthy development. Fatty fish is loaded with vitamin D, which is important for bone health, learning, memory and mood. Eat two servings of oily fish per week.
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15. Pumpernickel Bread: Pumpernickel bread provides you with low GI (slow energy release), fiber, B vitamins and selenium. It is available in most supermarkets.
