Surprising Foods That Help Produce Breast Milk

There are many foods that help produce breast milk in women who are lactating. In fact, there are foods that can inhibit or even prevent lactation, so it’s important to be aware of which foods you should and shouldn’t eat while you’re breastfeeding. What foods help produce breast milk? read out to find more on the topic.

1. Tofu

Tofu contains the amino acid lysine, which is essential for the secretion of milk. Besides its ability to stimulate lactation, tofu also contains iron, selenium, and protein. Tofu is an excellent source of iron and protein. One cup of cooked tofu has only 120 calories. Tofu also offers calcium and more than 30 vitamins and minerals.

2. Almonds

Almonds are full of calcium and other minerals, like iron and zinc, that are essential for mother’s milk. Almonds contain vitamin E, the vitamin that protects breast milk from becoming oxidised. One cup of cooked almond has only 210 calories. Almonds also contain an active protein (around 4 grams) that is perfect for making milk.

3. Carrots

Carrots have a high concentration of beta-carotene, which is responsible for giving milk its yellow colour. Carrots have a waxy coating that hampers their absorption in the digestive system, but this impeded absorption does not affect the effectiveness of this rich source of beta-carotene and other nutrients.

4. Coconut Water

Coconut water contains a lot of zinc, which is essential for the development of the mammary glands. Also, in coconut water are vitamins B and C that promote calcium absorption. The hormone oxytocin is also found in coconut water, which regulates milk production.

5. Yoghourt

Yoghurt contains folic acid, which regulates the production and secretes of breast milk. Yoghurt also contains calcium and vitamin B-6, which stimulate milk secretion. Yoghurt is used as a protein source to make milk.

6. Bananas

Bananas are high in the mineral potassium, which balances the levels of sodium in the body; this maintains the health of a nursing mother’s breast tissue and promotes lactation. Also found in bananas is vitamin B6, which encourages the production of breast milk and regulates its secretion.

7. Fish (tuna)

Tuna contains high levels of omega-3 fatty acids that help stimulate the production of breast milk and maintain its quality. It also contains Vitamin B12, which stimulates the baby’s neural system development and immune system strength.

8. Broccoli

Broccoli is rich in calcium, which promotes the development of strong and healthy bones. Broccoli is also a good source of Vitamin E and Vitamin C, which help maintain the quality of breast milk.

9. Sesame Seeds

Sesame seeds are rich in phytoestrogen, a hormone that stimulates the secretion of breast milk. Other nutrients found in sesame seeds are calcium, magnesium, iron, and Vitamin B6.

10. Pineapple Juice

Pineapple juice contains a bromelain enzyme that stimulates milk production and helps suppress lactation after you’ve stopped breastfeeding. The enzyme from pineapple also helps the mother’s breast tissue to regenerate.

11. Salmon

Salmon is a rich source of the amino acid arginine, which is essential for the secretion of milk. It also contains protein and essential fatty acids that help to maintain the quality of breast milk when you are breastfeeding.

The majority of foods listed above are not only healthy but also necessary for the production of breast milk in lactating mothers during breastfeeding. For example, it is important to note that the food sources that are listed above are not limited to just one type of food. It is recommended that you include various types of foods in your diet and make sure that you have a balanced diet while you’re breastfeeding.



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