A list of healthy foods that increase breast milk supply
Many new mothers choose to breastfeed their babies, as this milk is very nutritious for the child. Breast milk has the perfect balance of fat, sugar, water and proteins. These support healthy growth and development of the baby’s body and brain. In order to produce lots of healthy milk, the mother must eat the right foods rich in nutrients.
In this article, we will share with you a list of healthy foods that increases breast milk supply. Eating these supplies the vitamins, minerals and nutrients that are needed to support the child’s intelligence, immune system, growth, bone development and much more.
1. Avocado: Avocados are one of the most nutritious foods on the planet, especially for breastfeeding mothers. The healthy fats in avocados help the body to absorb nutrients and vitamins that boost the development of a healthy brain in the baby.
2. Pecans: Eating a handful of nuts each day like almonds, walnuts and pecans supply lots of nutrients for breast milk production. They are also rich in antioxidants to protect nursing mothers from catching a cold or infection.
3. Nutritional Yeast: This is a complex source of B vitamins which naturally fortifies the breast milk. This helps the baby to get more nutrients and supports the growth of the nervous system, brain and hormones in the child.
4. Garlic to increase breast milk: This healthy bulb contains natural compounds which support the health of a nursing mother. Garlic helps the body to fight any disease and stay strong, in order to produce more healthy breast milk.
5. Coconut Oil: Stop using regular cooking oils as these hydrogenated oils can be very unhealthy and reduce breast milk. Switch to extra virgin coconut oil and try to take 1-2 tablespoons each day. This is rich in omega 3 fatty acids which support hormones that boost breast milk production.
6. Spinach: It is recommended to eat spinach steamed or boiled. This supplies lots of iron and supports healthy blood flow in the mother, and enriches the breast milk with this mineral for the baby.
7. Cod Liver Oil: We highly recommend taking Alaskan cod liver oil each day. This is rich in DHA and other fatty acids for producing lots of healthy breast milk. DHA is vital for the growth of the child’s brain and retina.
8. Eggs: Eggs contain all the building blocks of life and should be eaten every single day by nursing mothers. These supply protein, lutein, B12, vitamin D, choline, folate, cholesterol, vitamin A and more. We recommend eating these poached with a runny yolk to supply the most nutrients.
9. Salmon: Wild-caught salmon is one of nature’s most nutritious foods which is loaded with omega 3 and DHA. We recommend eating oily fish like salmon, mackerel and sardines at least 3 times per week to support breast milk production.
10. Sea Kelp: Sea vegetables like kelp, Irish sea moss and Nori are some of the greatest sources of trace minerals. These minerals are important during both pregnancy and when nursing, as they prevent growth defects in children. This will enrich the breast milk with minerals for the healthiest baby.
11. Fenugreek: Fenugreek seeds and leaves are often used as a spice in curries and stir-fries. They are well known to increase breast milk supply and can also be made into a herbal tea. The choline ensures healthy development in newborn babies.
12. Mineral Water Drinking a good quality bottled mineral water each day supplies the body with lots of trace minerals. These support hormones that stimulate breast milk production and are important for a healthy overall body.
13. Grass-Fed Beef: Eating good quality sources of meat such as beef, pork and chicken supply the body with protein and fats, the building blocks of breast milk. Always avoid hormone fed meats and look for certified organic, grass-fed and pasture-raised.
14. Krill Oil: Nursing mothers often take fish oil supplements, but many of these are rancid as the essential fatty acids break down in the capsules. Krill oil offers a more stable source of these nutrients like DHA and EPA. These enrich breast milk to help the babies brain development.
15. Oatmeal: A wonderful source of fibre for nursing mothers which boosts gut health and friendly bacteria. Oatmeal is also a wonderful source of iron for producing higher quantities of breast milk.
16. Broccoli: The human body needs a high amount of potassium to stay healthy and produce good quality breast milk. Cruciferous vegetables like broccoli, kale, beet tops, spinach and cabbage should be eaten every day.
As you can see, there are many foods that you can eat to boost breast milk supply and enrich the milk with nutrients for the baby. If you feel that you aren’t producing enough milk, it is recommended to visit a doctor or lactation consultant. These professionals can help to ease any concerns. Eating well before pregnancy, and during pregnancy is a great way to prepare your body for breastfeeding or nursing. The body can build a reserve of nutrients ready for making this nutrient-dense milk. Breastfeeding helps to create a physical and emotional bond between mother and baby and can reduce the risk of various infections in new-borns. Breast Milk helps to prevent respiratory infections, ear infections, colds, allergies, childhood leukaemia, diabetes, and cot death. Be sure to cut back on foods high in refined grains like bread, cereal, pasta, waffles, doughnuts etc.. The flour is these foods pull nutrients out of your body and can cause deficiencies. Eat whole foods every single day for the best possible health in both mother and child.