Foods That Promote Milk Production

       Breastfeeding moms often have many questions as to what foods can help them produce more milk, and which foods might have a negative impact on their milk production. What is good to know is that following a healthy, balanced diet is a great way to ensure a good and steady production of breast milk. A variety of food in your diet is actually a good thing; it helps nurture your baby with many different vitamins and nutrients that are vital for their growth. While a varied, balanced diet is helpful, there are some foods that work to increase the production of breast milk. Adding more of them to your diet should help you achieve a sufficient supply of milk.

1. Oatmeal – Rich in iron, oatmeal is a must for nursing mothers. Women who suffer from anaemia should have a diet rich in oats, as it will help increase the iron in the body. The iron increases the red blood cell count which then increases the production of breastmilk.

2. Carrots – Carrots are packed with Vitamin A, which also helps promote your baby’s growth.

3. Garlic – Garlic is a great option to help increase milk production. You can add it to many meals throughout the day to increase your intake easily. There are many positive health benefits from garlic, and it supposedly helps babies who suffer from colic. If you aren’t a fan of garlic, there are garlic pills that leave no aftertaste.

4. Green Papaya – Many moms swear by the lactation benefits from unripe papaya. It increases the production of the hormone oxytocin which is key in increasing milk supply. It can be boiled to eat, or added to many Asian dishes.
5. Fennel – Fennel and fennel seeds have properties similar to estrogen, which helps lactation.
6. Spinach – Spinach is one of the most iron-rich vegetables around. Not only will it help increase milk production but it has great all-around health benefits.

7. Salmon – Salmon helps with lactation, as well as adding DHA and omega-3 to the breastmilk, which is a great health benefit for the baby as well as the mom.
8. Nuts – Helping with the production of serotonin is how nuts increase milk supply.
9. Fenugreek tea – Fenugreek seeds can be boiled or used in teabags and drank throughout the day. It is a well-known supplement to help with milk production.
      The foods that help increase milk supply can easily be added into your diet. Whether you choose to drink fenugreek tea or have an extra helping of spinach for dinner, there is a wide variety from you to choose from. Even picky eaters will have something they will enjoy off of this list. Remember that a healthy, varied diet is the best diet to have when nursing. Keep on eating what you enjoy and just add a few healthy options here and there. You need to treat yourself- having one or
two chocolates won’t hurt!

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