Presenting, TOP 10 SUPERFOODS FOR INCREASING BREAST MILK SUPPLY

1. Fenugreek

Fenugreek, both the seeds and leaves, works as an excellent galactagogue to stimulate breast milk secretion. The choline in it ensures proper development of newborn babies. Plus, this herb contains a generous amount of iron, fiber, calcium, and various vitamins and minerals.

It even helps alleviate common post-delivery problems, such as flatulence and body aches.

2. Almonds

Almonds and other nuts, such as walnuts and cashews, are super healthy for nursing mothers. Almonds are packed with protein, fiber, vitamins, minerals and antioxidants that are important for the overall health of the mother as well as her newborn baby.

3. Oatmeal

Oatmeal can also help nursing mothers increase the quantity as well as quality of their breast milk. It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the baby and milk production.

It also helps prevent iron-deficiency anemia, which is common in new moms.

4. Oranges

The high vitamin C content of oranges is important for breast milk supply. A 2002 study published in the Food and Nutrition Bulletin notes that the vitamin C content of breast milk is significantly correlated with the mother’s intake of vitamin C.

5. Brown Rice

Food that can boost milk production of nursing mothers is brown rice. Brown rice is far better than white rice due to its high fiber and nutrient content.

Being rich in complex carbohydrates, brown rice helps keep you feeling full longer and maintain a consistent blood sugar level.

6. Eggs

This tasty and versatile food is great for nursing mothers. Eggs are rich in protein, lutein, vitamins B12 and D, riboflavin, folate and choline.

A 2013 study published in the American Journal of Psychiatry notes that increasing intake of choline during pregnancy and breastfeeding may protect infants from future illness by promoting normal brain development.

7. Coconut Oil

coconut oil is also healthy for both pregnant and nursing mothers. It contains essential fatty acids such as omega-3 fatty acids that aid the production of hormones responsible for breast milk production.

In fact, these essential fatty acids help in producing fattier and more nutritious breast milk.

8. Salmon fish

salmon fish should be included in the diet of pregnant as well as nursing mothers. Salmon is an excellent source of protein and DHA, a type of omega-3 fatty acid that is important to the development of a baby’s nervous system. Salmon also contains vitamin D, of which many women are deficient.

9. Spinach

Spinach as well as other leafy green vegetables, such as kale, Swiss chard, collards and broccoli, are a must for nursing mothers.

The vitamin A in spinach ensures the healthy development of your baby, while its antioxidants boost your baby’s immunity. It even makes a great non-dairy source of calcium for vegan mothers.

10. Carrots

During pregnancy and through the breastfeeding period, women should reach for vitamin A-rich foods like carrots. Vitamin A aids in the healthy development of the fetus and the newborn, with lung development and maturation being particularly important.

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