Breastfeeding is not only a wonderful experience but also a phase where every lactating mother has a number of questions regarding the foods which are safe during the lactation and at the same time is helpful in increasing the breast milk supply.
There are numbers of foods – fruits and vegetables – that helps in increasing the milk supply. In the other words, a lactating mother should consume the variety of fruits and vegetables to provide every possible vital nutrients, vitamins and mineral to the baby as they are essential for a healthy growth. In fact, there is no such restriction on the consumption of any food while nursing your baby.
However, the 5 superfoods that help in increasing the breast milk supply are listed below:
1. Dried ginger powder (Saunth)
When a fresh ginger undergoes with some drying process, it becomes dried ginger, which is also known as Saunth. Nursing mothers who are experiencing low milk supply can take the help of dried ginger powder as a dietary addition to support a healthy supply of breast milk.
2. Garlic
In most of our Indian homes, garlic is one of the major ingredients in everyday cooking. Garlic is considered to be very beneficial for increasing the production of the breast milk. It also helps in giving relief to the babies who suffer from colic pains.
Garlic can be added in moderate quantity to the diet by using them in cooking the daily meals.
3. Spinach
Spinach is associated with several health benefits. It is loaded with minerals, vitamins, and some other vital nutrients too like potassium, manganese, zinc, iron and calcium. Therefore, when a nursing mother consumes these spinach, it helps in increasing more breast milk supply.
However, spinach should be consumed when it is properly cooked. As uncooked baby spinach, which is usually consumed in a way of salad, may lead to any bacterial infection making nursing inconveniently ill.
4. Red Lentil (Masoor dal)
This red lentil is a high source of protein, iron and zinc which increases the breast milk supply. Moreover, it is also good for the digestive health. It contains insoluble dietary fiber, which prevents constipation and other digestion related problems.
5. Dairy Products
Dairy products are the rich source of calcium and protein which is vital for the milk production. A lactating mother should drink 1 - 2 glasses (200 mil – 400ml) of milk on a daily basis. On the other hand, the consumption of butter, yoghurt, eggs, cheese, buttermilk, etc is also good for a nursing mother. These dairy products also give the necessary energy and calories to a mother.
Apart from the above-mentioned foods, drinking of Water also plays an important part in increasing the breast milk supply. Breastfeeding makes a mum fully exhausted water keeps a mother hydrated and energetic to keep feeding her baby as and when it is needed.
In addition, it is advisable to avoid gassy foods for some initial days, as it may lead to the colic pains in a baby.
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