We last covered on which medicinal herbs are safe for your postpartum body and which should be avoided. Today, we are going to explore breast milk boosters!
How do I boost my breast milk?
Nursing mummies might wonder how to boost their breast milk supplies so their babies can reap more of its nutrients. This concern and your postpartum recovery might burden you. Fret not, however, as we have gathered all the necessary information for you!
Let’s discover how you can boost your milk supply together, shall we?
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24 Natural Breast Milk Boosters
Almond
There are many beneficial nutrients in almonds, like omega-3 fatty acids and vitamin E. They can help to boost your breast milk production. Almonds can also help to improve your baby’s brain development and prevent them from heart disease. You can eat almonds as snacks between meals!
Apricot
Nursing mummies can eat apricots! This fruit can act as a milk booster and stimulate good bowel movement. Apricots can also help to balance your hormones. It is high in fibre and calcium which are great for you. Just remember to consume fresh apricots rather than dried ones. This is as the dried apricots have sulfur dioxide which is dangerous for your health.
Barley
Barleys are safe for breastfeeding . They can increase your milk supply and keep you hydrated. You can have them with your drink, soup or salad.
Bitter gourd
Breastfeeding mummies can consume bitter gourds too. They are rich in nutrients that are great for you. They also contain high water content which keeps you hydrated. They are easy to digest and help to enhance lactation. Additionally, bitter gourds are low in calories. This means they can help you to lose weight too!
Brown rice
You can eat brown rice to promote your breast milk supply. This rice can also enhance your energy levels.
Carrot
You can eat carrots to enhance your lactation. They are high in vitamin A which helps to improve your eye health. Carrots are also good to prevent cancer. You can try eating them in your salad or juice.
Chickpea
Chickpea is a great milk booster for nursing mums. This is because chickpea contains calcium and vitamin B which help to stimulate lactation. Chickpea is a great snack for the confinement period as it can provide you with numerous nutrients like fibre and protein. Chickpea also has natural carbs which can help to replenish your energy.
Fenugreek
Mums can consume fenugreek without any worries while breastfeeding. Fenugreek can help to boost your milk supply. They are high in nutrients like calcium, iron, vitamin B, and beta-carotene. All of these are great for your overall health. Fenugreek seeds are commonly used in savoury dishes. You can try eating them with puri or roti.
Garlic
Nursing mummies can eat garlic too! Generally, garlic protects you from heart disease and boosts your immunity. Garlic can help to enhance your breast milk production. But, they might also affect the taste of your breast milk. So you need to eat them in moderation.
Green leafy vegetables
You should eat a lot of vegetables when you are breastfeeding your newborn. They are healthy and rich in many nutrients. Like calcium, fiber, minerals, folate, and iron. You can try eating green leafy vegetables like kale, mustard greens, kale, and spinach. These leafy greens can help you to enhance your milk production. You should try eating at least one portion of leafy greens in your confinement diet.
Lentils
Lentils are a great milk booster. They are rich in protein, vitamins, dietary fibre, and protein. All of these are good for your health. However, do consume them in moderation as they might cause excessive gas to your newborn.
Milk
Milk is a superfood for nursing mums. They are rich in calcium, healthy fats, and folic acids. All of these can help boost your milk supply and ensure the milk is nutritious for your newborn.
Green tea
Green tea can boost the production of breast milk. It has minerals and antioxidants which helps your body to relax and purify your system. Additionally, green tea can also promote blood circulation and control your cholesterol levels.
Asparagus
Breastfeeding mums can consume asparagus. Asparagus can help to boost your lactation. This vegetable is rich in vitamin A, K, and fibre. All of these can help promote your hormones to produce more milk. It is also high in calcium, zinc, magnesium, and vitamin B2, all of which are great for your overall health. Additionally, asparagus is also low in calories and sodium.
Papaya
Papaya is a great milk booster too. It is also great for your skin, hair, and heart.
Salmon
Salmons are great for breastfeeding mummies. They are rich in DHA which can help to develop your baby’s nervous system. In addition, they can also protect you from brain and heart diseases. Salmon can also boost your immunity and delay aging. You can try to grill or pan-fry them!
Sweet potato
Nursing mums can eat sweet potatoes too. They are high in carbohydrates which can help you to boost your energy. Sweet potatoes are high in vitamin B, C, and magnesium, all of which are great for your overall health. The vitamin A in sweet potatoes is also great for your newborn’s immunity and vision.
Tofu
Tofu can enhance your milk supply too. It is rich in vitamins, protein, minerals, and calcium.
Water
Nursing mums must drink a lot of water! You need to drink about 10 glasses of water daily as you provide around 700-850 ml of breast milk per day. So it is very important to drink it to stay hydrated! You can try drinking one glass of water at intervals, rather than consuming them in huge amounts at a time.
Watermelon
Watermelon is safe to eat during breastfeeding. It is rich in fibre and fructose. This fruit can help to boost your milk supply. It can also keep you hydrated as it has rich water content.
Yoghurt
Nursing mums should consume yoghurt! Yoghurt is high in nutrients like vitamins, calcium, and good bacteria. Yoghurt can also improve your digestion and immunity. However, avoid eating it if you have gastric problems.
Rice paper pith (Tong Cao)
Nursing mums can consume rice paper pith. This herb is a great lactation-promoter for nursing mums. This herb has anti-thrombin, anti-hepatotoxic and anti-inflammatory properties. Additionally, this herb can help to prevent oedema and enhance urine output. This herb can also prevent common human diseases like infections and pneumonia.
Red dates (Jujube)
Red date is a great milk booster for breastfeeding mummies! They can help to replenish your energy after giving birth too! You can try to brew them into tea.
Lotus root
You can try to consume lotus root when you are nursing your newborn as this herb is a good milk booster. Lotus root can also supply beneficial nutrients to enhance your immune system.
Consume these milk boosters for your baby’s benefit!
Do try out these milk boosters as they are rich in many beneficial nutrients which are great for you and your newborn. Remember to always consume a healthy diet as it affects you and your baby.
Sources:
- https://www.webmd.com/parenting/baby/nutrition-guide-new-moms
- https://www.webmd.com/parenting/baby/breast-feeding-diet
Check out which herbs you should consume after childbirth and which to avoid here.
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