Top 10 Superfoods That Improve Breast Milk Supply

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superfoods to improve breast milk supply


Top 10 Superfoods That Improve Breast Milk Supply

Breastfeeding is one of the best gifts that a new mother can give to her newborn baby.

Breast milk is highly nutritious for babies, with an optimal balance of fat, sugar, water and protein. All these nutrients are essential for a baby’s physical and mental development.


Breastfeeding also reduces a baby’s risk of developing asthma or allergies, respiratory illnesses and frequent ear infections. It even helps develop a physical and emotional bond between the mother and baby.

Nursing mothers benefit, too. Many experience less blood loss following delivery, better uterus shrinkage, weight loss, and less postpartum depression. It also reduces the risk of breast cancer, cardiovascular disease, and rheumatoid arthritis.


The World Health Organization (WHO) supports breastfeeding until the baby reaches 6 months of age because of all the benefits.

Breast milk changes in volume and composition according to the time of day, the frequency of nursing and the age of the baby, so it is important for nursing mothers to take special care with their diet.


Traditionally, people use warm compresses, barley water, milk, fennel tea, cumin seed tea as well as garlic to boost milk production.

Also, there are certain galactagogue or lactogenic foods, which help increase the supply of breast milk as well as its quality.

Here are the top 10 help improve breast milk supply.

1. Oatmeal

Oatmeal can also help nursing mothers increase the quantity as well as the quality of their breast milk. It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the baby and milk production.

It also helps prevent iron-deficiency anemia, which is common for new moms.


A warm bowl of oatmeal also serves as a comfort food for many women who suffer from stress and depression after childbirth.

This natural whole-grain, high-fiber food is easy to prepare and easily digested. Quick oats and steel-cut oats are healthy choices but avoid prepackaged instant oatmeal, which usually contains extra salt and sugar.

Top your cooked oatmeal with a spoonful of raw honey, cardamom, chopped nuts, berries or saffron to enhance the taste as well as nutritional profile. You can even enjoy oatmeal biscuits or cookies.


2. Almonds

Almonds and other nuts, such as walnuts and cashews, are super healthy for nursing mothers. Almonds are packed with protein, fiber, vitamins, minerals and antioxidants that are important for the overall health of the mother as well as her newborn baby.

They are also a good non-dairy source of calcium. In addition, the monounsaturated fats in almonds increase the richness of breast milk. They even make a healthy snack to help you stay satisfied between meals.

Enjoy 5 or 6 soaked almonds daily, but avoid roasted and salted varieties.

Note: Do not eat almonds if you have a history of nut allergies.


3. Coconut Oil

Extra-virgin coconut oil is also considered healthy for both pregnant and nursing mothers. It contains essential fatty acids such as omega-3 fatty acids that aid the production of hormones responsible for breast milk production.


In fact, these essential fatty acids help in producing fattier and more nutritious breast milk.

Plus, coconut oil has immune-boosting properties and can provide the new mother the much-needed energy required to take care of the baby.

Breastfeeding mothers should aim to eat 1 to 3 tablespoons of coconut oil a day. You can also use it to make salad dressings and dips.


4. Oranges

The high vitamin C content of oranges is important for breast milk supply. A 2002 study published in the Food and Nutrition Bulletin notes that the vitamin C content of breast milk is significantly correlated with the mother’s intake of vitamin C.

The study highlights the need to increase the consumption of vegetables and fruits rich in vitamin C.


Oranges are also packed with other nutrients, such as vitamins A and B, calcium, magnesium, potassium, and phosphorus. It is great for strengthening the immune system and recovering from weight gain due to pregnancy.


While nursing, drink about 2 glasses of orange juice daily. For better output, try calcium-fortified orange juice. Along with orange juice, opt for water, soup, and skim milk to keep your body hydrated.

Note: Avoid drinking too much orange juice, as the citric acid can make your baby fussy or gassy.


5. Fenugreek

Fenugreek, both the seeds and leaves, works as an excellent galactagogue to stimulate breast milk secretion. The choline in it ensures proper development of newborn babies. Plus, this herb contains a generous amount of iron, fiber, calcium, and various vitamins and minerals.

It even helps alleviate common post-delivery problems, such as flatulence and body aches.


Drink a cup of fenugreek tea daily. To make the tea, soak 1 tablespoon of the seeds in a cup of water overnight and boil the solution in the morning.

You can also add a little fenugreek seed powder to your soups or smoothies, as well as add fresh and tender fenugreek leaves to your soups, stews or salads.

Note: Do not consume fenugreek if you are diabetic or suffer from peanut allergies. It is also not recommended during pregnancy.


6. Eggs

This tasty and versatile food is great for nursing mothers. Eggs are rich in protein, lutein, vitamins B12 and D, riboflavin, folate, and choline.

A 2013 study published in the American Journal of Psychiatry notes that increasing intake of choline during pregnancy and breastfeeding may protect infants from future illness by promoting normal brain development.

Earlier, a 2009 study published in Nutrition Review found that mean choline intake for older children, men, women and pregnant women are far below the adequate intake level established by the Institute of Medicine.


Egg yolks are one of the few foods rich in vitamin D, which is important for newborn babies. The good quality protein in eggs has a perfect balance of all the essential eight amino acids.

Include a couple of eggs in your diet daily. You can prepare them in a variety of ways, including scrambled, hard boiled or in an omelet or egg salad.





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