Milk-producing foods for nursing mothers 12 items that can be added to your meals in 2022

Milk-producing foods for nursing mothers 12 items that can be added to your meals in 2022

Milk-producing foods for nursing mothers 12 items that can be added to your meals in 2022
Milk-producing foods for nursing mothers 12 items that can be added to your meals in 2022


Milk-producing foods are one of the most important foods that you should add to your diet if you are a breastfeeding mother, to get the nutrients that you and your baby need.

As a breastfeeding mother, you are a 24 hour milk machine!

There is not a moment in the day when your body does not make milk for your baby.

This explains why many breastfeeding mothers report feeling hungry all the time.

This hunger comes from the amount of calories their bodies use to make each ounce of milk.

Therefore, providing the body with foods rich in nutrients that help give it everything it needs is vital.

While the milk foods we'll be looking at in this article have not been clinically proven to be lactogenic (that is, milky foods).

However, many of them have been used for centuries all over the world to feed nursing mothers because they contain a rich blend of nutrients.

It's packed with healthy fats, vitamins, minerals, phytonutrients and antioxidants that are perfect for a nursing mother.


What are the foods that generate milk? 12 items you can add to your meals.


1. Avocado

Avocado is a great food for breastfeeding mothers.

A common complaint among breastfeeding mothers is that they often become very hungry due to the increased calories required for their milk supply.

They also do not have much time to prepare and eat food.

Therefore, avocados are considered one of the best milk-generating foods for nursing mothers because they contain approximately 80% of the healthy fats that the body needs.

It also helps maintain a feeling of fullness and satiety in addition to being a good source of B vitamins, vitamin K, folate, potassium, vitamin C and vitamin E.


2. Nuts are among the most delicious milk-producing foods

Another nutritional powerhouse for every nursing mother, nuts are rich in essential minerals such as iron, calcium and zinc as well as vitamin K and B vitamins.

It is also a healthy source of essential fatty acids and protein.

In addition to their enormous nutritional composition, nuts are also considered lactogenic foods in many parts of the world.

While there is little clinical evidence to prove the use of nuts for milk production, they have been used in traditional Indian Ayurvedic medicine for many generations, especially almonds.

Nuts are not only talked about in the Ayurvedic literature but are one of the most widely used lactogenic foods around the world.


3. Cereals and legumes

Cereals and legumes are good sources of protein, vitamins, minerals, and botanicals.

Chickpea has been used as a milk-generating food for nursing mothers since ancient Egypt.

It is a staple food in North African, Middle Eastern and Mediterranean cuisine, making it one of the world's most sought-after milky foods.

Although chickpeas are one of the most traditionally used legumes, there is no need to limit yourself to one type of legume due to its milky properties.

For example, soybeans have the highest phytoestrogen content compared to other legumes and grains.

So eating a variety of grains and legumes is good not only for your overall health, but also to help ensure you have a healthy supply of milk for your baby.


4. Mushrooms are one of the best milk-producing foods

Mushrooms or mushrooms are not usually considered lactogenic foods.

But certain types are good sources of the dietary fiber polysaccharide beta-glucan, which is thought to be the main lactogenic factor responsible for the milk-producing properties of barley and oats.

Since barley and oats have proven lactogenic potency, it is not easy to conclude that other foods containing beta-glucans such as mushrooms will have the same lactic effects.

In some clinical studies, it was found that women who increased their intake of foods rich in beta-glucan such as oats, barley, certain types of mushrooms, yeast, algae and seaweed experienced an increase in milk production.

Oyster mushrooms also have the highest beta-glucan content in the mushroom family.


5. Green leafy vegetables

In Thailand, a mother's first line of defense against her lack of milk supply is to eat vegetables.

Although there is currently no published research on the lactogenic properties of green leafy vegetables, consuming more vegetables will not only benefit your health.

Rather, you must develop good eating habits for your child to follow when he starts eating solid foods at the age of six months, the first of which is eating green leafy vegetables such as watercress, celery, parsley, and others.

Green leafy vegetables contain phytoestrogens, which have been shown to have a positive effect on the milk supply of nursing mothers.

This may be the key to understanding the lactogenic power of this vegetable.

Although many mothers worry about eating green leafy vegetables such as broccoli or cabbage, believing that it will increase gas and irritability in their children.

However, this is not true, the carbohydrates from these vegetables - which can cause gas - cannot be transferred to breast milk.


6. Red and Orange Root Vegetables

Whereas, red and orange vegetables have not yet been specifically studied as milk-producing foods for nursing mothers.

However, they have been used as lactogenic foods in many cultures around the world for hundreds of years.

Red and orange root vegetables such as carrots and potatoes have also been used for generations in the traditional Chinese diet zuoyuezi (zuoyuezi means “setting of the month” and is a time of rest for new mothers).

With the belief that they not only help nourish the mother but also help nourish the baby by increasing the quality and quantity of breast milk.

The lactogenic properties of red and orange root vegetables are likely to be similar to those of green leafy vegetables.

The phytoestrogen in these foods may play the main role in their effectiveness in producing milk.

In addition to their high nutritional density which also plays a role in improving breast milk.


7. Seeds of light milky foods

Seeds are truly a nutritional gift! It is the beginning of life for every plant on earth.

They provide a concentrated source of all the nutrients found in a mature plant as well as the nutrients needed to grow the young seeds for a beautiful flowering plant.

Therefore, the seeds contain a high percentage of protein and essential minerals such as iron, zinc and calcium, in addition to healthy fats, including nuts.

The seeds have not been clinically proven to have lactogenic (lactogenic) properties, but they have been used for centuries to help nursing mothers improve their health and milk production thanks to their high content of vitamins and minerals.

Each seed has a unique nutritional composition, so eat a variety of them including sunflower seeds, pumpkin seeds and sesame seeds.


8. Chia seeds

While chia seeds may seem like a new food, they have been widely consumed for centuries and were a staple food of the Aztecs (indigenous peoples of the Americas) and Mayas (an ancient civilization that lived in much of Central America).

Chia seeds are not only a rich source of fiber, protein, calcium and magnesium, but they are also high in omega-3 fatty acids.

Because they are high in fiber and protein as well as their favorable concentration of fatty acids, chia seeds will help you feel satisfied and full for longer.

Shea oil is also an excellent source of omega-3 fatty acids and has a neutral, pleasant flavor.


9. Hemp seeds are one of the underused milky foods

Like chia seeds, hemp seeds have found their way onto the list of best breast milk sources due to their high content of omega-3 fatty acids and healthy nutrients.

Hemp seeds have a favorable omega-3 to omega-6 ratio of 3:1 and are complete proteins.

This means that it contains all the essential amino acids that the human body needs in optimal proportions.

While hemp seeds are rich in many vitamins and minerals, they are particularly high in iron and zinc, which are important for infant growth and the improvement of the mother's health.


10. Flax seeds

Flaxseeds are an excellent source of protein, fiber and omega-3 fatty acids.

But in order to get its benefits, it must be eaten ground, as whole flaxseeds - without grinding - cannot be digested in the body and are excreted unchanged.

Flax oil is also an excellent source of omega-3 fatty acids and has a sweet and light taste that blends well with vegetables and blends seamlessly with smoothies.

Among the well-studied long-term health benefits of flaxseeds are:

Weight loss.

Blood glucose control.

Reducing the risk of developing certain types of cancers, cardiovascular diseases and infections.


11. Turmeric is one of the immune-boosting galactagogues

Although turmeric is used all over the world by mothers as one of the milk-producing foods for breastfeeding women.

However, there is no clinical evidence to support that this herb has any effect on the amount of breast milk a mother produces.

However, clinical studies have demonstrated that the anti-inflammatory properties of turmeric are important for the health and safety of breastfeeding mothers for the prevention and treatment of mastitis.

As well as to relieve symptoms associated with breast engorgement.

In many societies across Asia, turmeric is also believed to help boost the immune system of not only the mother but the baby as well, to ward off coughs and colds.


12. Ashwagandha

Ashwagandha is an herb traditionally used in Indian Ayurvedic medicine.

It goes by many other names, including Indian ginseng and winter cherry.

Ashwagandha is a multi-purpose herb that simultaneously promotes the health of several body systems, including the nervous, immune, endocrine, and reproductive systems.

Although it hasn't been shown to have any specific lactogenic properties as a breast milk booster, it's a godsend for stressed-out breastfeeding moms.

In clinical studies, taking 300 mg of ashwagandha extract twice a day has been shown to significantly reduce stress in study participants.

And study participants who only took ashwagandha did not experience greater relief from their overall fatigue.

But they also noticed that their cortisone levels were significantly lower than the others.

Ashwagandha also appears to have an effect on endurance and energy, although the reasons for this are still unknown. Ashwagandha is a well-researched herb with over 60 research articles available on its use for a variety of different pathological processes.

 

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