As a first time mother, you probably have tons of questions on how you can ensure that your baby is receiving the nutrients he or she needs. Most likely you’re wondering what foods you should eat so that there is a steady supply of breast milk for your little one, as the nursing period is one of the most critical times for your baby’s development and for your recovery after delivering your bundle of joy. The good news is that there are quite a lot of options that you can consider when it comes to improving your overall health as well as milk production. Here are some that you should include in your diet.

Salmon. What’s great about salmon is that it is rich in essential fatty acids particularly omega-3 which can boost your breast milk production. It can also improve the quality of milk that you are producing. Go for steamed, broiled, or grilled salmon when adding this fish to your diet.

Oats. Lactation cookies most likely contain oats which many believe can increase your milk production. Although there are not enough scientific evidences to pinpoint the correlation between oats and increased milk production, scientists are thinking that the iron present in oats may have something to do with improved lactation. Regardless of this, there is no harm in having more oats during your nursing period as it can also help you with your digestion.

Fenugreek seeds. Fenugreek seeds are known for their abilities to boost lactation which is why they come highly recommended for nursing mothers. You can chew on the seeds while drinking milk to relieve you of constipation or you can add them in your meals. Either way, you are still getting the nutrients these seeds contain to boost your milk production.

Spinach. If you find yourself struggling with your breast milk, it might be due to low iron levels. Studies show that women with low iron levels have difficulties in producing milk hence upping your intake of foods with high iron content, like spinach, is highly recommended. Keep in mind that you are not eating just for yourself but for your baby too so adding more leafy greens can boost your iron levels to give your child a steady supply of breast milk.

Basil leaves. Basil is also a good option to add to your diet as it has a calming effect when you are lactating. The antioxidants present in this herb can boost your immune system which prevents you from getting sick. You can add some on your tea or on your food if you like to absorb its nutrients.

Asparagus. Lactating moms should make asparagus a part of their diet as it is high in fiber, vitamin A, and K. What this vegetable can do for you is to stimulate the hormones that are linked to improved milk supply. Wash the asparagus first then chop into small pieces. Boil them in milk then drink it afterwards.

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