Having a smooth and sufficient breast milk supply is undoubtedly the dream of every breastfeeding mother, as it enables her to meet her baby's nutritional needs. This can be optimized by consuming breast lactation-boosting foods.
One type of healthy food that is effective in increasing breast milk supply for breastfeeding mothers is nuts.
Nuts contain a variety of nutrients, from protein to iron, which are known to increase breast milk or lactation food production.
Want to know more food recommendations? Find a complete list of breast milk-boosting foods for breastfeeding mothers in the article below!
Nutrition Needed by Breastfeeding Mothers
Before discussing the list of breast milk-boosting foods, it is important to understand the nutritional needs of breastfeeding mothers.
The quality and quantity of breast milk are closely related to the mother's diet. Therefore, breastfeeding mothers need to pay attention to their daily nutritional intake to ensure they receive adequate nutrition.
But what nutrients do breastfeeding mothers need? Below is the complete explanation.
- Calories: Calories are nutrients that function as a source of energy in the body. These nutrients are crucial for producing optimal breast milk.
- Protein: It is important for mothers to consume foods high in protein because they can help the body recover after pregnancy and childbirth.
- Healthy Fats: Breastfeeding mothers should pay attention to their intake of healthy fats, such as omega-3 fatty acids, to produce high-quality breast milk. This is because fatty acids are the primary source of energy for babies.
- Calcium: Calcium can stimulate breast milk production in breastfeeding mothers.
- Iron: Iron is a nutrient that can prevent anemia, which is a health condition that often causes decreased breast milk production.
- Vitamin E: In addition to iron, vitamin E is also effective in preventing anemia in breastfeeding mothers.
List of Foods to Increase Breast Milk Production for Breastfeeding Mothers
There are various types of foods that are recommended for breastfeeding mothers to increase breast milk production, including whole grains, seafood, nuts, and eggs.
1. Whole Grains
Whole grains, such as oatmeal, are recommended as lactation-boosting foods for breast milk production because they are high in iron.
This iron content can prevent anemia in breastfeeding mothers, which is one of the causes of low breast milk production.
Furthermore, whole grains, being high in fiber, are also suitable for digestion, thus preventing constipation.
2. Seafood
Another recommended food to increase breast milk production is seafood, such as tuna and salmon.
Seafood is known to contain high levels of omega-3 fatty acids, which can help maintain maternal health and improve breast milk quality.
Breastfeeding mothers are advised to consume three servings of seafood per week. Also, make sure the fish you consume is thoroughly cooked.
3. Nuts
Nuts, which contain high levels of fiber, plant protein, vitamin E, and iron, are highly recommended for regular consumption by breastfeeding mothers to increase breast milk production.
Some types of nuts that are beneficial for increasing breast milk production include almonds, walnuts, and hazelnuts.
4. Green Vegetables
Several types of green vegetables, such as katuk leaves, spinach, broccoli, and moringa leaves, are known to contain polyphenols and phytoestrogens that can stimulate prolactin production, thereby increasing breast milk production.
In addition, green vegetables also contain various nutrients that can help boost the immune system, such as vitamins A, C, and E, as well as calcium and fiber.
To increase breast milk production, it is recommended to consume one to two servings of green vegetables daily.
5. Papaya
Papaya, especially green papaya, is on the list of foods that stimulate breast milk production because it contains galactagogue compounds that can increase breast milk production.
The benefits of papaya not only increase breast milk production for breastfeeding mothers but also help maintain adequate fluid intake due to its high water content.
6. Eggs
Eggs are the last but no less beneficial food recommendation for stimulating breast milk production.
The protein, vitamins, and minerals in eggs are known to optimally improve breast milk composition.
Eggs also contain lutein, choline, vitamins D and B12, and riboflavin, which can optimize the immune system.
However, be sure to cook eggs thoroughly before consuming them.
7. Garlic
Garlic is known as a natural food that can help increase breast milk production. The allicin compound in garlic has a galactogogue effect that stimulates the hormone prolactin. This hormone is responsible for the production of breast milk.
However, garlic consumption should be done with caution. If the baby shows an adverse reaction, such as colic or reluctance to breastfeed, it is best to discontinue garlic consumption. The safest way is to add garlic as a seasoning to cooking.
That was a list of lactation foods that are good for breastfeeding mothers.
It is important to remember that consuming these breast lactation-boosting foods will be more effective when combined with other healthy lifestyle habits, such as regular breastfeeding, exercise, and stress management.
Furthermore, it is also essential for breastfeeding mothers to drink enough water to stimulate and maintain the quality of their breast milk.
Therefore, always keep an AQUA Gallon at home to help meet the daily fluid needs of both you and your family.
AQUA Gallons are the ideal choice for daily family drinking water, as they come in 19-liter containers at an affordable price of around IDR 1,000 per liter.
The 19-liter AQUA Gallon container is designed to be sturdy and airtight, preventing contamination from pollutants during distribution.
In fact, AQUA Gallons also uses double-injection caps, which help maintain the naturalness of the mineral water until it reaches consumers.
So, don't forget to stock up on #AQUADULU at home!
