10 Best Food to Increase Breast Milk Production naturally - Increase Lactation
1. Oil and Butter
Specific fats that oil and butter
contain are considered healthy. There are healthier oils such as sesame oil,
olive oil and flaxseeds oil. These also aid breast feeding.
Moderate consumption of ghee, butter and coconut oil tends to increase energy.
These can be used in regular cooking or can add few drops on some chapattis.
Moderate consumption of ghee, butter and coconut oil tends to increase energy.
These can be used in regular cooking or can add few drops on some chapattis.
2. Drumstick
A drumstick not only activates the
mammary glands, they also aid in opening the veins round the breast to improve
blood circulation. This results in increased flow of milk.
1.
You can take the juice of drumstick (fresh ones). Half glass of this
juice should be consumed for a month - every day.
2.
Take a handful of drumstick leaves; add it to a cup of water (with
salt). Boil this mixture for a few minutes. Now, remove the water. Smear some
ghee onto these leaves. This should be consumed twice a day for a month – every
day. This will boost milk supply.
3. Salmon
Omega 3 fatty acids and
essential fatty acids (EFA) are believed to boost breast milk production.
Salmon is rich in both then mentioned acids. EFA is a primary component in
mother's milk and hence intake of EFA rich foods aids in the production of
nutritious and fattier milk.
4. Asparagus
Asparagus can be called
the power house for breastfeeding mothers. They are rich in folic acids, fibers
and vitamins A, C & K and also contain phytoestrogens whose hormonal effect
boosts production of milk. The fiber content also maintains healthy supply of
milk.
Apart from the above,
asparagus also contains tryptophan which is an essential amino acid that
stimulates prolactin, a hormone responsible for lactation.
5. Spinach
Spinach is a great source
of iron, Vitamins A & K, folate, calcium and even phytoestrogens. It is an
excellent food for lactating mothers. Folate (or in the form of folic acid) is
very essential for women during their pregnancy as well as after delivery.
Phytoestrogens also promote lactation.
6. Hummus
Legumes are common
lactogenic foods. Legumes include lentils, chickpeas, green beans (lima beans)
etc. Hummus is traditionally made out of chickpeas, garlic, tahini, olive oil
and lemon juice. It is considered to be a perfect snack for mothers who breast
feed. It is filled with proteins. Moreover, when chickpeas and garlic is
combined, it makes the snack nutrient rich and a good option for breastfeeding
mothers.
7. Vegetarian diet
Vegetarian mothers should
definitely take care that they take foods that have high calcium, protein and
iron content in the food they eat. They can snack on nuts and dry fruits and
eat lentils and peas as much as possible. They should drink at least one glass
of milk daily.
Vegetarian mothers should consult their doctor in order to take certain supplements enriched with vitamins such as B12 which are exclusively found in animal products.
Vegetarian mothers should consult their doctor in order to take certain supplements enriched with vitamins such as B12 which are exclusively found in animal products.
8. Papaya
Papayas are galactogogues
which are most widely used in Asian countries. There are several enzymes and
phytochemicals found in papayas stimulate breast tissue and improve lactation.
Unripe papayas are consumed in the form of soups. Papayas also have a sedating
quality. This helps the breast feeding mothers to relax and aids the milk let -
down process.
9. Brown Rice
Brown rice, a complex
carbohydrate, provides feeding mothers the energy they require. It also
activates prolactin secretion (a hormone that boosts lactation) which increases
milk production.
10. Apricots
Apricots, especially the
dried ones, are rich in phytoestrogens. These phytoestrogens naturally balance
the hormones that are responsible for lactation. They are also rich in fiber,
potassium, calcium and even vitamins such as A & C. Apricots and other dry
fruits such as figs and dates are calcium rich which boost lactation.