As a lactating mom, what is the best diet for you? Are there any special foods you need to eat? Can certain foods help you boost milk production? If these are questions that you have been thinking about, you should consider reading this post.
Here we will look at some breastfeeding superfoods, which you should include in your diet as a breastfeeding mom.
1. Fenugreek Seeds (Methi):
Fenugreek seeds or methi seeds are rich in phytoestrogens, which mirror the effects of estrogen. The seeds are rich in diosgenin, which helps boost lactation and milk production. Fenugreek seeds may not suit everyone. Don’t consume fenugreek seeds if you are a diabetic as it can lower your blood glucose levels. This comes under the category of best breastfeeding superfoods.
[ Read: Best Foods For Breastfeeding Moms ]
2. Red Vegetables:
Red Vegetables like carrot and beets are rich in beta-carotene, which helps boost milk producti
[ Read: Foods To Avoid While Breastfeeding ]
3. Cumin Seeds (Jeera):
Jeera or cumin seeds are an integral part of Indian cuisine. Apart from making your food taste great, cumin seeds also help lactating moms boost milk production.
Spinach is one of the richest sources of iron. It is also rich in calcium, Vitamin K, A, and Folate, which are essential nutrients for lactating mothers. In fact, you should begin eating spinach way before you give birth. Another best superfoods for breastfeeding mothers, do try it!
5. Fennel Seeds (Saunf):
Saunf is one of the most popular mouth fresheners in India. Fennel seeds help boost milk production. They also help alleviate constipation and stimulate healthy bowel movement.
Turmeric is the most popular spice in India. Turmeric has many health benefits and is a galactagogue (a substance that enhances breast milk production). Traditional medicine also mentions that topical application of turmeric paste cures sore nipples.
Oats are one of the healthiest food items. Oatmeal is lactogenic, which helps stimulate breast milk production. Oats are rich in iron and also help prevent anemia. They also help reduce constipation and ease digestion.
8. Dink (Gondh):
Dink or Gondh is a favorite of many women. Made from the bark of the gum tree, Gondh helps strengthen your bones and boosts milk production. It helps boost your energy levels and revitalizes your body.
Garlic is another popular spice that is good for lactating moms. Garlic helps boost milk production. The only trade off is that too much garlic in your diet may make breast milk taste funny. If your baby gets irritated by the garlic taste, you might want to consider switching to something else. If your baby likes the new taste, you can continue eating garlic.
[ Read: Eating Nuts While Breastfeeding ]
Long used as a cure for many ailments, ginger is a certified superfood for lactating moms. Ginger not only enhances milk production, but also plays a crucial role in let-down reflex (milk ejection from the milk ducts). Hormones like oxytocin and prolactin trigger let-down reflex, which is an involuntary reaction that occurs as your infant sucks your breast. Your brain sends a signal to your nipples. and the milk comes gushing out.
Blended Green Drinks:
Blended green drinks that contain spirulina, alfalfa, barley-grass, corellas, oat straw, kelp, etc. have lactogenic properties and other medicinal properties. Green foods increase the fat content in breast milk and also boost milk production. Sometimes, nursing mothers also consume chlorophyll supplements to increase lactation.
[ Read: Foods To Increase Breast Milk ]
Taking care of your diet during lactation phase is as essential as it was when you were pregnant. If you know of some more nourishing food items apart from the ones mentioned above, do tell us about them here. Leave a comment in the box below. Fellow moms would love to hear from you.
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