Nutritious foods to boost your breastmilk supply

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As a new mum, you’re probably wondering what you should and shouldn’t eat while breastfeeding.

There are a lot of old wives’ tales out there, but we’re here to tell you the truth about the foods that will help boost your breastmilk supply.

However, we urge you to check with your doctor first if you have past medical conditions and want to be sure it suits your post-pregnancy diet.

The benefits of eating certain foods while breastfeeding

When you’re breastfeeding, it’s important to eat a balanced diet that includes plenty of protein, fruits, and vegetables. These foods will provide the nutrients your body needs to produce breastmilk.

Foods that increase breastmilk production

We’ve picked a few key foods that you should be eating to help boost your breastmilk production:

  • Papaya

Papaya is a good source of beta-carotene and vitamin A, both of which are necessary for nursing mothers. Eating papaya can help improve those levels, which in turn boost your breast milk production and supply.

  • Salmon
grilled salmon with lemon

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Salmon is one of the healthiest types of fish you can eat while breastfeeding. It’s a superb source of protein and omega-3 fatty acids, which are essential for both you and your baby.

Eating seafood like salmon can also help boost the levels of DHA in your milk. DHA is a type of omega-3 fatty acid that’s crucial for your baby’s brain development and visual acuity.

Salmon is a lovely choice because it’s low in mercury and offers plenty of nutritional benefits. But if you’re taking other fish variants, aim to have no more than two servings a week while breastfeeding, as some types of fish can be high in mercury.

  • Almonds and sesame seeds

Almonds are a great source of calcium and contain essential fatty acids, which are beneficial for both you and your little one.

Sesame seeds are packed with calcium, as well as other nutrients like zinc and magnesium, which can help with milk production.

So next time you’re at the grocery store, be sure to pick up some almonds and sesame seeds and add them to your diet!

Tips for eating well while breastfeeding

When you’re breastfeeding, eat a variety of healthy foods to boost your milk supply. Protein-rich foods are a good place to start—try eating meat, eggs, and lentils.

And don’t forget the whole grains, fruits, and vegetables! They provide vital vitamins and minerals that your body needs while you’re breastfeeding. In short, a balanced diet is key.

Breastfeeding is a rewarding experience for both you and your baby, but make sure you’re eating the right foods to help your milk production. There are plenty of nutritious foods that can help boost your milk supply, so try to incorporate as many of them into your diet as possible. Salmon, spinach, and yogurt are all excellent sources of protein and calcium, which are essential for breastfeeding mothers. Stock up on the right foods to help you and your baby get the most out of breastfeeding.

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