Breastfeeding is one of the best decision a woman could take for her baby. Studies have proved that the mother’s milk is the best when it comes to providing what the baby needs. Breastfeeding also enhances the baby’s immunity and protects him from several future illnesses, in addition to its benefits for the mother such as losing weight and reducing the risk of cancer.
Because many lactating women suffer from lack of milk supply, here are the best foods to increase your milk supply
1- Liquids
Water is the best liquid to increase milk supply, so it is recommended to keep your body hydrated by drinking at least 8 cups of water daily.
You can add fresh juices to your diet, whether vegetable or fruit juices> It is also recommended to drink milk, which contains calcium and helps increase your lactation.
2- Oats
Oatmeal is perfect for a lactating mother.
It reduces cholesterol and keeps your blood pressure within the normal range. It also helps enhance relaxation and rest.
You can add oats to your diet by preparing oats with milk and adding some fruit or honey. You can also have oatmeal bars and cookies.
3- Green leafy vegetables
They include basil, spinach, chicory, watercress, chard and purslane.
They are rich in iron, calcium, and folic acid.
Leafy vegetables can be introduced to salads, different kinds of soup, or pastry.
Note: it is recommended to eat spinach moderately because eating it in abundance can cause diarrhea for the baby.
4- Carrot
A glass of carrot juice has a great positive effect on lactation. It is also rich in vitamin A, which is part of the milk production process and enhances its quality.
It can be eaten raw, boiled or cooked as a soup.
5- Fennel seeds
Fennel seeds increase the milk supply and help ease the baby’s stomach ache.
You can drink it or chew fresh seeds.
6- Chick-peas
Chick-peas are rich in protein and they stimulate lactation.
They contain iron, calcium, fibers and vitamin B.
The traditional chick-peas can be eaten with tahini or boiled with a pinch of lemon.
7- Brown rice
Brown rice contains some elements that help enhance the mood, sleep, and appetite. It also contains hormones that stimulate lactation.
It is recommended to use brown rice instead of white rice.
8- Garlic
Garlic is considered one of the best foods that help increase the milk supply.
It contains elements that help boost lactation and also protects from many kinds of cancer.
It can be added to cooked food or soup.
9- Salmon
Salmon is rich in essential fatty acids and amino acids, which are important for lactating mothers.
Salmon stimulates lactation hormones and enhances the quality of your milk.
It can be eaten cooked in any way.
10- Apricot
Apricot and especially dried apricot contains elements that restore balance to the hormones in your body.
It is also rich in calcium and fibers which are important for lactation.
You can eat dried or fresh apricot as a snack.
11- Black cumin or fennel flower seeds
Fennel flower seeds are rich in calcium; many studies have shown its relevance to the stimulation of lactation.
12- Raw nuts and dried fruits
Raw nuts and dried fruits are rich in omega-3 amino acids and vitamin E.
Omega 3 plays a major role in increasing milk supply.
It can be eaten fresh in the morning or added to oatmeal or by drinking a cup of almond milk.
13- Sweet potato
Sweet potato is rich in potassium and starches which help get rid of exhaustion.
It also contains vitamin B and C and magnesium, which helps relax the muscles.
It can be eaten baked or boiled or in different kinds of sweets.
14- Cumin seeds
Cumin seeds help increase the milk supply.
You can drink it after adding hot water and soaking it a little, or by sprinkling a little on milk.