The theme for World Breastfeeding Week 2022 is ‘Step up for breastfeeding – Educate and support.’ It is, therefore, necessary to do more to educate women about the importance of breast milk and provide them with the support they need to successfully breastfeed their babies.
But, are you struggling to produce enough breastmilk to feed your newborn? If so, you aren’t alone—breastfeeding is one of the most challenging aspects of new motherhood! Fortunately, it doesn’t have to be a stressful and lonely experience. To help make breastfeeding easier and more comfortable, try out these top 10 foods that will boost your breastmilk supply!
1) Tofu
Tofu is an excellent source of protein, calcium, and iron, all of which are important for both you and your baby. It’s also a good source of omega-3 fatty acids, which are important for your baby’s brain development. Tofu is a versatile food that can be used in a variety of dishes, so it’s easy to incorporate into your diet.
2) Oatmeal
Oatmeal is not only a great breakfast food, but it’s also excellent for boosting your breastmilk supply. Oats contain beta-glucan, which is a type of soluble fiber that has been shown to increase milk production. Plus, oats are a rich source of iron, which is essential for nursing moms. To get the most benefit from oats, try to include them in your diet every day.
3) Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc, which is essential for milk production. They’re also a good source of iron, magnesium, and copper, all of which are important for a nursing mother’s diet. Pumpkin seeds are a great snack for nursing mothers, and they can be easily added to meals as well. Add them to your oatmeal or yogurt in the morning, or sprinkle them on top of a salad at lunchtime.
4) Oranges
Did you know that oranges are not only a great source of Vitamin C, but they can also help increase your milk supply? Oranges are thought to promote lactation by stimulating the production of prolactin, which is the hormone responsible for milk production. So next time you’re feeling low on energy, reach for an orange instead of a cup of coffee!
5) Basil
Basil is not only a delicious herb, but it’s also been traditionally used to increase milk production in breastfeeding mothers. Try adding some basil to your meals or even make a tea with it, and you should see an increase in your milk supply.
6) Bananas
Bananas are a great source of potassium, which is an electrolyte that helps regulate fluid balance in the body. They’re also a good source of vitamin B6, which is necessary for the production of breast milk. Additionally, bananas contain soluble fiber, which can help increase milk production. And last but not least, they’re a convenient and portable snack that you can easily eat while breastfeeding.
7) Peas
Peas are not only a great source of vitamins and minerals, but they also contain phytoestrogens, which can help increase milk production. They’re also a good source of protein and fiber, both of which are important for a healthy diet. try adding them to soups, stews, or even just eating them as a snack.
8) Lentils
Lentils are an excellent source of iron, folic acid, and vitamin B6—all nutrients that are important for both you and your baby. They’re also a good source of protein and fiber, which can help you feel full and satisfied after eating. breastfeeding moms need to eat about 500 extra calories per day, so lentils can be a helpful way to meet those needs. Plus, they’re easy to prepare and can be used in a variety of dishes.
9) Spinach
Popeye was onto something when he ate spinach to gain strength. This leafy green is not only packed with vitamins and minerals, but it also contains galactagogues, which are substances that promote lactation. Research has shown that spinach can help increase milk production in nursing mothers. So if you’re looking to up your breastmilk supply, add some spinach to your diet!
10) Broccoli
Broccoli is not only a nutrient-dense food, but it’s also a galactagogue, which means it helps promote lactation. broccoli is rich in calcium, iron, and vitamins A and C, all of which are essential for both mom and baby. Additionally, broccoli contains folic acid, which is important for baby’s neural development. For best results, cook broccoli until it’s tender but still bright green.
Indian cuisines are packed with vegetables and spices that have been traditionally used to support the milk supply. Fenugreek, ginger, garlic, cumin, and anise are just a few of the ingredients that have been shown to increase milk production. So if you’re looking to boost your breastmilk supply, try incorporating some of these foods into your diet.
To read about the benefits of breastfeeding read the article The Top 12 Benefits of Breastfeeding for Both Mom and Baby.
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