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Best Foods To Improve Breast Milk Supply

By: Akila Seetharam Indurti

What Is A Galactagogue? Any substance that increases milk production is called a galactagogue. These can be taken as supplements to increase lactation in nursing mothers, but the best way is to prepare delicious and nutritious foods using the lactogenic foods, so that it becomes a wholesome meal.

Also Read: 10 Vegetarian Superfoods For A Healthier Pregnancy

Infants should be fed with mother’s milk for as long as it is possible for the mother to do so, as it helps the toddler develop immunity and have good health.

Also Read: Foods To Avoid That Goes Into Breast Milk


Drink Adequate Water

It is important for the mother to feel hydrated always, so drink adequate amount of water at regular intervals. Keep a bottle handy, so that you can reach out whenever you feel an overwhelming feeling of thirst.


Drink Milk

It is important that lactating mothers should drink at least 2 or 3 glasses of milk themselves, so that their nutritional needs are well met.


Include Leafy Vegetables

Going green is a great option. Dark leafy vegetables like spinach and dill leaves provide folic acid and iron and boost lactation. In India, it is common for new mothers to have betel leaves after a meal. These leaves contain minerals like calcium, carotene, thiamine, riboflavin, niacin, iodine, iron and potassium and aid in lactation. Basil can also be had.


Have Nuts

This is one time you can certainly go nuts without thinking any further. Have a handful of walnuts, almonds and cashews. Have them plain not salted or spicy and go easy on peanuts, as they may cause allergies in some cases.


Eat Fruits And Vegetables

Nature's basket is amazing. Fruits like watermelon and apricots, vegetables like green papaya and bottle gourd help in the secretion of milk. Carrots rich in beta-carotene may remind you of bunnies, but they are a must have in the diet of a breastfeeding mother. Asparagus, rich in minerals, is also recommended by some. Ginger is also a good food that promotes lactation.


Garlic Works Wonders

Garlic with its pungent aroma can be consumed regularly, as it boosts lactation.

Oatmeal is another rich source that is useful while breastfeeding.


Add Chickpeas

Chickpeas flavoured with mild spices is another welcome addition that provides nutrition as well as lactation.

Having a stress-free personality and feeding the baby in a calm, soothing atmosphere can be a positive experience for both the mother and baby.


The Power Of Seeds

Seeds like ajwain, fennel, sesame and fenugreek are foods that boost lactation. Ajwain or bishop's weed is a strong aromatic spice that promotes early recovery after delivery, as it cleanses the uterus and also aids in lactation.

The main component of ajwain is thymol, which consists of antiseptic and bactericidal properties. Fennel seeds or saunf help in digestion and lactation. Sesame seeds sprinkled over foods can be taken in small amounts. They contain protein, linoleic acid and oleic acid and minerals like manganese, magnesium, calcium, zinc and iron.

Read more about: breast milk, foods, post natal
Story first published: Tuesday, April 5, 2016, 14:30 [IST]
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