Breastfeeding is likely one of the best gifts that a new mom can provide to her newborn baby.
Breast milk is extremely nutritious for babies, with an optimal balance of fats, sugar, water and protein. All these nutrients are important for a baby’s physical and mental development.
Breastfeeding additionally reduces a baby’s risk of developing asthma or allergy symptoms, respiratory sicknesses and frequent ear infections. It even helps develop a physical and emotional bond between the mother and baby.
Nursing mothers benefit, too. Many experience less blood loss following delivery, better uterus shrinkage, weight loss and less postpartum depression. It additionally reduces the danger of breast cancer, heart problems and rheumatoid arthritis.
Here are the top 10 help improve breast milk supply.
Oatmeal may also assist nursing moms improving the quantity as well as high quality of their breast milk. It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the newborn and milk production.
It also helps prevent iron-deficiency anemia, which is common in new moms.
A warm bowl of oatmeal additionally serves as a comfort meals for a lot of women that suffer from stress and depression after childbirth.
This pure whole-grain, high-fiber meals is simple to prepare and simply digested. Quick oats and steel-cut oats are healthy choices, however keep away from prepackaged instant oatmeal, which often contains more salt and sugar.
Top your cooked oatmeal with a spoonful of raw honey, cardamom, chopped nuts, berries or saffron to enhance the taste as well as nutritional profile. You can even enjoy oatmeal biscuits or cookies.
Almonds and different nuts, such as walnuts and cashews, are super healthy for nursing moms. Almonds are packed with protein, fiber, vitamins, minerals and antioxidants which are vital for the overall health of the mother as well as her new child.
They’re additionally a great non-dairy source of calcium. In addition, the monounsaturated fats in almonds increase the richness of breast milk. They even make a healthy snack that will help you stay satisfied between meals.
Enjoy 5 or 6 soaked almonds each day, however keep away from roasted and salted varieties.
Notice: Don’t eat almonds in case you have a history of nut allergic reactions.
3. Coconut Oil
Extra-virgin coconut oil can also be considered healthy for both pregnant and nursing moms. It contains important fatty acids such as omega-3 fatty acids that help the production of hormones responsible for breast milk production.
Actually, these essential fatty acids help in producing fattier and more nutritious breast milk.
Plus, coconut oil has immune-boosting properties and can provide the new mom the much needed energy required to take care of the newborn.
Breastfeeding moms should aim to eat 1 to 3 tablespoons of coconut oil a day. You may also use it to make salad dressings and dips.
The high vitamin C content of oranges is necessary for breast milk supply. A 2002 research published in the Food and Nutrition Bulletin notes that the vitamin C content of breast milk is significantly correlated with the mom’s intake of vitamin C.
The research highlights the need to increase the consumption of vegetables and fruits rich in vitamin C.
Oranges are also filled with different nutrients, such as vitamins A and B, calcium, magnesium, potassium and phosphorus. It’s good for strengthening the immune system and recovering from weight gain due to pregnancy.
While nursing, drink about 2 glasses of orange juice every day. For better output, try calcium-fortified orange juice. Along with orange juice, opt for water, soup and skim milk to keep your body hydrated.
Notice: Keep away from drinking too much orange juice, because the citric acid can make your baby fussy or gassy.
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.
Drink a cup of fenugreek tea each day. To make the tea, soak 1 tablespoon of the seeds in a cup of water overnight and boil the solution in the morning.
You can even add a little fenugreek seed powder to your soups or smoothies, as well as add fresh and tender fenugreek leaves to your soups, stews or salads.
Notice: Don’t eat fenugreek in case you are diabetic or suffer from peanut allergies. It is also not advisable during pregnancy.
This tasty and versatile food is great for nursing moms. 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 sickness by promoting normal brain development.
Earlier, a 2009 research published in Nutrition Review discovered that mean choline intake for older kids, men, women and pregnant women are far under the adequate intake level established by the Institute of Medicine.
Egg yolks are one of the few foods rich in vitamin D, which is important for newborn babies. The good quality protein in eggs has a perfect balance of all the essential eight amino acids.
Include a couple of eggs in your food plan each day. You may prepare them in a wide range of methods, together with scrambled, hard boiled or in an omelet or egg salad.
Fish, especially salmon, needs to be included in the food plan of pregnant as well as nursing moms. Salmon is a wonderful source of protein and DHA, a type of omega-3 fatty acid that’s important to the development of a baby’s nervous system. Salmon also contains vitamin D, of which many women are deficient.
Based on a 2012 research published in the Journal of Nutrition, consumption of salmon during pregnancy leads to significantly improved quality of breast milk during early lactation.
Consuming 2 portions of salmon per week during pregnancy improves the supply of important fatty acids to newborns.
Interestingly, a 2014 research published in Behavioural Brain Research highlights the antidepressant-like effects of omega-3 fatty acids in postpartum-induced rats.
It helps reduce the levels of corticosterone and pro-inflammatory cytokines, which were observed to be increased in these rats.
Enjoy 2 servings of salmon per week, either baked or grilled. Go for wild salmon as opposed to farm raised, which can be high in mercury.
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.
A 2001 research published in the Journal of Nutrition notes that supplementing lactating women with puréed papaya and grated carrots helps improve vitamin A level. This research reinforces the importance of plant-based foods to prevent vitamin A deficiency.
Another 2007 research published in the European Journal of Nutrition highlights the importance of beta-carotene as a source of vitamin A with special regard to pregnant and breastfeeding women.
Plus, carrots include alpha- and beta-carotene, which are believed to promote breast tissue health and lactation.
Include carrots in your salads or soups, or begin your day with a glass of fresh carrot juice. In addition, a poultice of raw carrots applied to the breast can treat uncomplicated breast engorgement during breastfeeding.
Spinach as well as other leafy green vegetables, such as kale, Swiss chard, collards and broccoli, are a must for nursing moms.
The vitamin A in spinach ensures the healthy growth of your baby, while its antioxidants boost your baby’s immunity. It even makes an excellent non-dairy source of calcium for vegan moms.
This leafy vegetable also contains folate, which helps prevent numerous birth defects when consumed during pregnancy.
Plus, spinach is extremely useful for women who experienced a lot of blood loss during delivery and those recovering from C-sections.
It is suggested that nursing moms eat cooked spinach, rather than eating it raw in salads or sandwiches. To prepare the spinach, simply blanch it in boiling water.
10. Brown Rice
Another superfood that can boost milk production of nursing moms is brown rice. Brown rice is much better than white rice due to its high fiber and nutrient content.
Being rich in complex carbohydrates, brown rice helps hold you feeling full longer and maintain a consistent blood sugar level.
In addition, it provides necessary calories to your body to produce the highest quality breast milk to support your baby’s growth and development in the initial stage.
A 2007 research published in the European Journal of Nutrition notes that regular intake of pre-germinated brown rice has beneficial effects on psychosomatic health. It can help improve maternal mental health and immunity during lactation.
One cup of cooked brown rice for lunch or dinner is ok. However, be certain to soak the grains in water for a couple of hours before cooking. This will make the rice easier to cook.