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Food & Health

5 Foods To Eat When Breastfeeding

There’s no denying that mother’s milk is indeed the best food for a baby. Packed with a whole lot nutrients and vitamins that are essential to your baby’s healthy growth, it is equally important for mummies to ensure that they eat the right things in order to provide healthy breast milk for their baby.

The American Academy of Pediatrics recommends “Human milk is the preferred feeding for all infants, including premature and sick newborns… It is recommended that breastfeeding continue for at least the first 12 months, and thereafter for as long as mutually desired.”

Without further ado, here are the best 5 foods to eat to improve your milk supply! 

What to Eat

  • Leafy Greens: Leafy vegetables are excellent sources of vitamins and nutrients including vitamin A, vitamin C, and iron. Try adding spinach and beet leaves into your diet as they contain iron, calcium and folic acid which are essential for recouping anemic mothers.
  • Oats: Saponins – which oats are full of – are antibiotic and anti-inflammatory, supporting the immune system. But they also impact the milk-making hormones produced by the pituitary gland, and thus improves your milk supply.
  • Dates: Dates are another calcium-rich food—and they’re thought to help increase milk supply, since they increase prolactin like apricots do. They’re also a high-fibre, naturally sweet treat. Chop some and add them to your morning oatmeal.
  • Salmon: This tasty, fatty fish might be the perfect meat for breastfeeding mums. It’s high in protein, and also contains large amounts of DHA, a type of fat that’s important to the development of baby’s nervous system.

  • Sesame Seeds:  High in calcium, sesame seeds are one of the best seeds for increasing milk supply. Look for large black sesame seeds or husked, light-coloured seeds. Eating the seeds crushed is important, as seeds still in their husk simply pass through the digestive tract.

For successful breastfeeding, KK Hospital recommends feeding your baby according to his needs and allow him to feed for as long as he wants. A healthy baby usually has 8 – 10 feeds in a day or, once every 2 – 3 hours. Total breastfeeding with no supplement helps to establish your milk supply and reduce the chance of engorgement.

What are some other foods that are beneficial to breastfeeding mummies? Drop us a comment down below.