Now that your baby is feeding directly from you, you need to be more careful with what you eat. Here, we will look at seven foods that are good for breastfeeding mamas like you. So read on and find out what you should add to your cart the next time you go grocery shopping.
Truth be told, there is no need to create a special diet to produce quality milk for your baby. But, while your body can do that without any changes in what you eat, it definitely wouldn’t hurt to make healthier lifestyle choices while breastfeeding.
After all, this is an equally rewarding and stressful point in a mama’s life. Eating food that is good for your body will have its benefits.
Healthy Diet During Pregnancy
According to Niderect, your meal choices while breastfeeding will benefit you and your baby.
A balanced diet will help protect you from various illnesses and infections for the first six months of life. This will also reduce your risk of developing serious health issues like osteoporosis, ovarian cancer, breast cancer, and more.
You may also note that you feel hungry more often as you breastfeed. With this, you must always ensure that you have access to healthier food options.
Foods Good For Breastfeeding Mamas
Stock up on these foods and enjoy the nutrients that come with each delicious bite!
Generally, all nuts are rich in healthy fats and antioxidants. However, one of the best ones to eat during breastfeeding is almonds. This will help boost your milk production, especially when it’s low.
You can eat it as it is. But you can add them to treats like cookies, smoothies, salad, or other dishes.
Any papaya will work, but the green ones are the best. This is because they have phytochemicals and enzymes. These are known to boost the production of milk and improve the quality as well.
Aside from this, it also has mild sedative properties, which will help you relax.
When eating green papayas, it would be best to incorporate them into your meals. Dishes like papaya fish soup and chicken-papaya stir fry are always good options.
Ginger is usually used to deal with nausea and indigestion. But many don’t know that it also has the natural property aid in lactation. Aside from this, it can also help with depression if taken regularly.
One of the easiest ways to incorporate this into your diet is to make ginger fried rice.
4. Katuk Leaves
Many papers have been published supporting the benefits of katuk leaves to breastfeeding women. They are known to increase the volume of milk production after consuming this regularly for about ten days.
With its nutty flavour, you can eat it raw. But you can also easily incorporate this into your meals. For example, you may add some to your soup or salad.
Fenugreek is a widely used herb for its taste and nutritional value. Among all the other benefits of fenugreek, it’s also a natural lactation aid. It contains phytoestrogens that increase your milk supply by restoring hormone levels in the body.
The good news is that this is readily available in grocery stores. So all you need to do is sprinkle some on curry, soup, and almost all types of vegetable dishes.
Dates are brimming with nutrients a mama can take advantage of. They contain potassium, magnesium, copper, manganese, iron, and Vitamin B6. With all of these, a cup of dates will provide enough calories for you to keep up with breastfeeding.
While they are delicious to eat on their own, you may also create different variations. For example, dates can be turned into syrups or jams.
Leafy vegetables such as spinach are great for breastfeeding mamas. It contains iron, calcium, folate, and vitamin K. Aside from this, it also contains phytoestrogens which mimic estrogen in your body. These are vital in milk production and help maintain a healthy supply.
There are so many effortless ways to consume spinach. For example, add them to scrambled eggs or saute them with garlic.
Give yourself a boost with our Almond Breast Milk Booster!
Drinking right is just as important as eating right. So, together with these foods, complete your breastfeeding diet with the Mama’s Choice Almond Breast Milk Booster.
This contains the abovementioned ingredients, such as almonds, fenugreek, katuk leaves, and date extracts. All these will help you get a steady and healthy milk supply for your baby.
We also formulated it with DHA, which is suitable for your baby’s brain development. But even better, it’s proven effective!
In a product effectiveness test, 4 out of 5 mamas say that their breast milk improved after their first consumption.
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Mama's Choice Team
A team of passionate writers, young mamas, and creative superheroes who help mamas face motherhood one educational article at a time!