Which Fruit Is Good For Breast Milk Production – Throughout your pregnancy, your body is completely devoted to your baby. Feeling tired after giving birth is very common and taking care of yourself is no longer a self-indulgence, it’s a necessity.
Good nutrition gives you your energy. The downsides of living with a newborn are well-documented – sleep deprivation, anxiety and even depression. Add in fluctuating hormone levels and it’s no wonder many women struggle to adjust in those early days. Eating the right foods can help improve your mood, balance your hormones, and make you feel like an old lady. This practical and personalized postpartum nutrition plan will help you safely return to your pre-pregnancy weight while replenishing your reserves so you can feel good again.
Which Fruit Is Good For Breast Milk Production
Achieving the right nutritional balance while breastfeeding is really important for you and your baby. While what you eat doesn’t affect your milk supply (certain foods can increase your milk supply), your body will always put your baby first.
Best Foods To Increase Milk Supply While Breastfeeding
Your body will draw the nutrients it needs for your baby’s milk from its own stores – if you don’t get the nutrients you need from your diet, this can affect your energy levels, overall health and well-being.
This doesn’t mean you should cut out certain foods (we all love cake!), it just means you should try to include healthy options where possible.
These breastfeeding superfoods will help your energy levels and prevent low blood sugar — which can make parenting more challenging. If you struggle to cook meals, these breastfeeding superfoods are nutritional powerhouses that offer quick options.
1. Almonds: Almonds are rich in protein and an excellent source of calcium. You need 1,200 mg of calcium per day while breastfeeding.
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2. Avocados: Avocados provide “healthy” essential fats that will help balance your cholesterol levels in addition to giving you a much-needed energy boost throughout the day. In addition, it is rich in protein, vitamin E and folic acid – all of which help in the healthy development of your baby’s central nervous system. You need 4-5 mg of vitamin E and 260 mg of folic acid per day while breastfeeding.
3. Homemade Stock: Homemade broth is an excellent source of collagen, coenzyme Q10, cholesterol, all minerals and essential amino acids. It can be prepared while pregnant and frozen for use in a range of recipes, including soups. It’s perfect in a mug, especially when you only have one hand!
4. Brazil Nuts: Brazil nuts are an excellent breakfast food for breastfeeding mothers. It is rich in selenium, vitamin E and magnesium.
5. Brown Rice: Brown rice is a complex carbohydrate that will not only keep you feeling full for longer, but also help control your 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 to brown while breastfeeding.
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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 – essential for breastfeeding mothers. An easy way to incorporate them into your diet is with cereal, fruit and yogurt, or even in a smoothie!
7. Coconut Water: Low in calories, natural fat, cholesterol-free and more potassium than four bananas – what’s not to love about coconut water?! It also contains calcium, phosphorus and lauric acid. However, this is not the only reason why we love coconut water. In fact, it is full of electrolytes and is considered better at replacing lost fluids than sports drinks or water. Staying hydrated while breastfeeding is really important.
8. Eggs: Eggs are not only a quick and easy breakfast for sleep-deprived parents, but they’re also rich in nutrients, including choline, vitamins A, B12, D, and K, selenium, iodine, and protein. Also, hard-boiled eggs are very hot or cold, something new parents will learn to cherish!
9. Green leafy vegetables: Green leafy vegetables, including spinach and broccoli, are not only nutrient-dense but rich in iron and folic acid, which help your body make healthy red blood cells. It also contains calcium and magnesium and is an excellent source of vitamin C, which is great for all breastfeeding mothers.
Foods To Increase Breast Milk Supply For Moms
10. Herbs: The following herbs are traditionally used to regulate milk flow and can be used in cooking:
11. Lentils or pulses (beans): With high levels of folic acid, iron and fiber, beans are a versatile food option for breastfeeding mothers. For example, you can add more beans to your chili or eat hummus as a snack.
12. Natural Live Yogurt: Yogurt is high in calcium, protein, magnesium and B vitamins. Additionally, live yogurt contains beneficial herbs, which can help you and your baby maintain a healthy gut.
13. Organic Dried Apricots: Apricots can increase prolactin – the hormone the body uses to produce milk. It’s a great breakfast and contains many essential nutrients, including beta-carotene, iron, vitamins A and C, as well as plenty of potassium and fiber.
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14. Salmon or other oily fish: Fatty fish is full of protein and DHA (part of the omega-3 fatty acid), which is essential for the healthy development of your baby’s nervous system. Fatty fish are also rich in vitamin D, which is essential for bone health, learning, memory and mood. It is recommended to eat two servings of oily fish per week.
15. Pumpernickel Bread: Pumpernickel bread gives you low carbohydrates (slow release energy), fiber, B vitamins and selenium. It is available in most supermarkets. For a healthy snack enjoy pumpernickel toast with peanut butter and banana or avocado and marmite.
16. Quinoa: Quinoa is a good source of magnesium which helps the body absorb calcium and is therefore essential during breastfeeding. It’s also a great source of fiber and protein, great if you’re a vegetarian or vegan.
Rosie Letts is an integrative women’s health expert, registered nutritionist and author. Rosie specializes in fertility, digestive issues and weight management and specializes in managing diabetes, anxiety, high blood pressure and fatigue. As a natural fertility and women’s health expert, Rosie writes regularly for various women’s health magazines, publications and blogs. While there is no “magic pill” to help you increase your breast milk supply, there are some foods that are said to help. Although there isn’t a lot of scientific evidence to support this, in fact, there is plenty of anecdotal evidence about the effectiveness of galactagogues—foods that increase breast milk supply.
Top 15 Foods That Increase Breast Milk Production
So, if you think your breast milk production could use a little boost, here are five foods that can help.
Ginger has long been known to aid blood flow and circulation—the process by which the heart pumps a person’s blood around the body. Ginger can lower blood pressure, thereby facilitating blood flow. Ginger also contains chromium, magnesium and zinc, all of which help improve overall circulation. These improvements in blood flow and circulation help increase breast milk production.
It has been suggested that breast milk with garlic can help babies latch onto it for a longer period of time. Increased lactation can increase the supply of breast milk for nursing mothers, which may be the reason why garlic is a milk spoilage agent. Also, did you know that garlic is believed to be a highly effective ingredient that can be found in almost every Asian breastfeeding food package? This includes us, of course!
Remember: Garlic should be eaten in moderation as it has a strong taste and smell that can pass into breast milk. While most children love the taste, some children may not. Be sure to follow in your little one’s footsteps.
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Fennel seeds reduce the inhibitory effects of dopamine on breast milk production. This results in increased breast milk production, as well as smooth flow of milk. Phytoestrogens present in fennel seeds also help lactating mothers to produce more breast milk. It also stimulates breast growth.
Did you know that fennel is a good source of iron that can help improve hemoglobin levels in postpartum mothers? Iron from the mother’s diet does not pass into breast milk, so eating high-iron foods does not increase iron levels in breast milk. However, postpartum mothers will benefit from including it in their diet! Definitely a plus, we’d say!
Fenugreek seeds have been used worldwide as a source of suspension for decades. There isn’t a lot of scientific explanation as to why fenugreek seeds work, but some people think it has something to do with the estrogen they contain, which is similar to that found in fennel seeds. Apart from that, fenugreek seeds also have many nutritional, anti-diabetic and antioxidant properties which are ideal for postpartum mothers.
While the effectiveness of most galactogogues is supported by anecdotal evidence, Moringa’s effectiveness has been scientifically proven through a number of clinical trials.