Proper nutrition and a healthy lifestyle can improve a mother’s recovery and play an important role in making the breastfeeding journey smoother and more successful.
These 6 superfoods help boost breast milk production: Breastfeeding comes with a bigger responsibility for the new mother. It takes 6 to 8 weeks or more for new mothers to fully recover physically and mentally after childbirth. During this period, proper nutrition, adequate rest, and taking care of mental health are most important.
Mother’s milk is one of the most nutritious foods for the baby. It contains proteins, fats, carbohydrates, vitamins and minerals in the right amount, which are essential for the physical and mental development of the child. WHO and UNICEF recommend that a child should be breastfed until at least 2 years of age, even if solid foods are introduced after 6 months. Every mother’s body works differently. Milk supply can change due to many reasons. Proper nutrition and a healthy lifestyle can improve a mother’s recovery and play an important role in making the breastfeeding journey smoother and more successful. Let us understand more about superfoods which naturally increase breast milk
Oats: Oats are considered to be one of the best foods to increase breast milk. They are rich in iron, complex carbohydrates and fiber. Iron helps prevent postpartum anemia, while oats support the production of the hormone prolactin, which plays an important role in the formation of breast milk.
Green leafy vegetables: Green leafy vegetables like spinach, fenugreek and banana are rich in phytoestrogens, calcium, iron and folate. These help in maintaining hormonal balance, better function of milk producing glands and make up for nutritional deficiency during pregnancy.
Nuts and seeds: Almonds, chia seeds, and flax seeds are good sources of healthy fats, protein, vitamin E, and omega-3 fatty acids. These not only improve the health of the mother, but also increase the nutritional quality of breast milk. Omega-3 helps in the better development of the baby’s brain and nervous system.
Garlic and Ginger: Garlic and ginger have anti-inflammatory and immunity-boosting properties, which help in post-delivery recovery. Traditionally, they have also been used as natural foods to increase breast milk. Garlic is believed to mildly alter the taste of milk, allowing some babies to breastfeed longer.
Pulses and legumes: Lentils, mung beans, chickpeas, and other pulses are excellent sources of protein, iron, and fiber. After delivery, the need for protein increases for the repair of body tissues, the formation of new cells, and the production of adequate breast milk. Therefore, pulses and legumes should be included in the daily diet.
Sesame Seeds: Whole sesame seeds are an excellent source of calcium. Breastfeeding mothers need more calcium than usual, as it is an essential nutrient for the development of the baby’s bones and teeth. A balanced intake of sesame seeds can help meet this requirement.
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