10 super foods for lactating moms

As a new mother, you may find yourself feeling a little overwhelmed at the idea of nursing your newborn baby. Many new moms are concerned that they will not be able to produce enough milk to quench their little one’s thirst.  But rest assured that once your hormones kick in, nature has a way of sorting this out.  

Healthy diet
If you follow a healthy balanced diet which includes a mix of carbohydrates, protein and fat – your body will receive the essential nutrients it needs to produce milk.
It also goes without saying that you need to drink plenty of water to prevent yourself from getting dehydrated. Always have a glass of water the minute you feel thirsty, and just before you start nursing.

Super foods
Here is a list of 10 super foods which you should include in your diet to enhance your lactation… and ease your fears!

Spinach contains iron, calcium and folic acid - all essential to the recovery of anaemic mothers. Spinach also contain detoxifying agents that will help flush out anything that could harm you or your baby.

Fenugreek seeds
This is a common herb that has been used for generations around the world to increase milk production. It is a good source of protein, iron and Vitamin C.

Fennel seeds
This can be added to tea or used as a seasoning in meals. Moms also use fennel seeds to prevent gas and colic in their baby. But be warned - taking high dosages of this herb could result in the opposite desired effect of decreased milk production.

Oats are nutritious and loaded with energy and fibre. It is also great for your digestion. Saponins which are found in oats support the immune system and impact milk producing hormones.

Salmon increases lactation hormones. It is a great source of DHA, Essential Fatty Acids and Omega-3.  These are passed via your milk to your baby and aid in their development.

Nuts such as almonds and cashews are high in protein and essential fatty acids and aid milk production.

Black sesame seeds
These are high in calcium - an important nutrient for breastfeeding Moms. The seeds should be crushed for best absorption in your stomach.

Carrots contain Vitamin A which complements lactation and boosts the quality of milk.

Garlic not only has medicinal properties that supports your immune system, but it also helps to boost milk production! Plus babies love the flavour it adds to your milk.

This is a rich source of calcium, B-Complex vitamins and fibre. It is great to snack on any time during the day and perfect for nursing Moms.

What has your experience been with these foods? Do you have any super foods that you found increased your milk production? Please share your nutritional secrets!

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