Breastfeeding is the healthiest and most advisable way to provide food and nutrition to your newborn, at least for the first six months. It’s crucial for optimal development of your baby. But how do you ensure you have enough milk supply for your little one? Make sure to eat the right food.
Low milk production is sometimes a challenge confronting new mums. We list down six lactation-boosting food to help aid or avoid limited milk supply.
Oats are packed with essential nutrients such as iron, protein, fibre, and zinc. Its high iron content is the primary reason why oatmeal is recommended for breastfeeding mums because iron helps increase one’s milk supply. Have your daily dose of oatmeal in the morning for breakfast and pair it with your favourite fruits such as bananas or strawberries.
#2 Green Papaya
Papaya is known for having enzymes and vitamins A, C, K, and E. It’s also a great source of oxytocin hormones, which are responsible for increasing your milk flow. Don’t worry about binging on it as it is a low-calorie food, so adding it to your diet post-delivery may be more beneficial than threatening. If you find it bland when consumed raw, try mixing it with other vegetables or whipping up dishes such as green papaya curry for more tasteful options.
You might be consuming spinach even during pregnancy as its high folic and iron content are important for your baby’s development. The same is true when you’re breastfeeding. Spinach, like most green vegetables, can do wonders for lactating mums.
#4 Brown Rice
One of the things you should avoid when breastfeeding is losing so much weight as it affects milk supply. Incorporate whole-grain carbs like brown rice into your meal so you’re able to maintain a healthy weight. Brown rice is best paired with vegetables not only to improve your milk supply, but to give you your much-needed energy for the day.
Almonds are rich in protein and calcium—two necessary nutrients for breastfeeding mums. It also has other vitamins such as Vitamins B and E. The good thing about eating almonds while nursing is that it’s not time-consuming. It can be a snack you munch on in between errands, so you’re still getting essential nutrients without having to cook complicated meals.
#6 Sesame Seeds
Another food that’s easy to incorporate into your everyday diet is sesame seeds. You can mix it in your meal, prepare it with a snack, or put it as a food topping. Sesame seeds are also rich in calcium and have high mineral content.