Health

13 Best Foods for Breastfeeding Moms?

There is no need to make an extra effort to eat, such as consuming foods that make milk. Adequate and balanced nutrition is the best way to increase breast milk. For this reason, it will be correct to consume only some foods that make milk at a sufficient rate.

Water Consumption

The most accurate and simple way to increase breast milk is to drink water frequently. The milk of mothers who consume 2 and a half liters of water a day will definitely increase. A liquid-oriented diet is usually recommended to increase milk anyway. However, it would be very correct for this liquid to be made up of plenty of water, milk, buttermilk and kefir, not coffee, tea, sugar sherbets and instant drinks. Mothers who want to feed their baby with milk will need to have one liter glass bottle next to each mother and drink 3 of that bottle all day long.

Milk Making Fruits

The fruits that are among the foods that make milk during the postpartum period, which will operate the hormone that has high vitamin value and perform milk release are:

*Quince,

*Pear,

* Fresh white grapes,

* FIG,

* Mulberry is among the fruits that make milk. You can consume quince and pear from these fruits by compote or you can eat them by drying and baking. It will be much more beneficial for your health to make the fruit compote and drink. Because raw fruits can make gas. Apart from this, boiling the fig and drinking its juice also increases breast milk. Even fig gives energy to the body. A mother who is already breastfeeding her baby needs more energy than usual during this period.

Another fruit that makes milk is mulberry. Mulberry is also a useful fruit against anemia.

Milk-Making Green Leafy Foods

Green leafy vegetables such as spinach, kale, nettle, and red beet help you to get the calories needed while breastfeeding with the vitamins and minerals they contain. In addition, the phytoestrogens contained in it help you produce the hormones you need in milk secretion. Therefore, the more green vegetables are consumed, the more milk there will be for your baby. Remember that when you consume these vegetables raw or under boiled, you can benefit from them much more.

Oat

Oats have a blood pressure regulating and cholesterol-lowering effect. In addition, it is a very effective food in increasing milk. In addition, oats have an effect that increases and relaxes your energy. Therefore, hormones involved in milk secretion, such as oxytocin and prolactin, will release milk better when you relax.

Carrot

Carrot is a very rich food in phytoestrogen, vitamin A and beta carotene. Either add the carrot to your salad raw or consume it as a snack or squeeze it out. Whichever way you consume the carrot, it will be very effective in providing you with the vitamin and energy you need while breastfeeding.

Humus

Prepared with tahini, chickpeas, garlic, lemon and olive oil, hummus is a mixture containing all the nutrients. Being rich in terms of protein, hummus also contributes to milk production.

Dried Foods

Dried fruits like figs, apricots and dates are some of the best known galactagogue foods. They contain abundant potassium, fiber and calcium. They are also very rich in vitamins A and C. Apricot also contains a substance called tryptophan that triggers the hormone prolactin.

Salmon

Salmon is a food containing omega-3. Although it does not directly increase milk production, it supports mother’s nutrition well and helps to secrete milk-enhancing hormones.

Fennel

Fennel containing phytoestrogens is one of the herbs that help increase breast milk. You can add fresh fennel leaves to your salad or meals. Apart from that, you can also brew dried fennel seeds in boiled water and consume them as tea. One of the best known benefits of fennel is to mix it into milk and pass it on to the baby. Thus, fennel will also be good for various digestive problems in the baby. In addition, dill, which is regarded as the sister plant of fennel, will contribute to milk increase when consumed freshly.

Sesame

Sesame is a nutrient that increases milk production and opens milk channels. It should be consumed during breastfeeding since it is necessary to pay attention to not gaining excess weight, to lose weight and sesame is a high calorie nutrient. It will be more beneficial to consume the sesame used in increasing milk production by adding it on salads, not on pastries. Sprinkling a teaspoon of sesame seeds into each salad you eat and mixing 1 teaspoon of tahini with a glass of milk will increase the production of breast milk.

Pulse

Legumes are also among the foods that are effective in increasing breast milk. We can list these legumes as follows:

*Chickpea,

*Lentil,

*Kidney bean,

* Beans are legumes that support milk production. Since these legumes make gas into breast milk, it will be more appropriate to eat it by being soaked one day before.

Dried Fruits

The consumption of dried nuts is very important because they energize both during pregnancy and breastfeeding. The types of nuts you can consume for these periods are as follows:

*Hazelnut,

*Walnut,

* Almonds are among the dried nuts that increase milk production. You can consume 2 or 3 walnuts and 10 nuts or almonds per day.

Dairy Drinks

Drinking plenty of fluids during breastfeeding is an important factor in increasing breast milk. The drinks you should consume during this period are:

*Mineral water

* Alkaline water

* Quince and apricot compote

*Milk,

* Malt drink is one that makes milk. While consuming these drinks, mineral water should never be mixed with soda and no sugar should be added to the compote.

Tags

Related Articles

Back to top button
Close
Close