Breastfeeding is one of the strongest methods to feed a baby and take care of it. However, the diet of a lactating mother is an important factor to obtain the high-quality breast milk in an adequate amount. The addition of high-quality foods, or superfoods, to her diet is one of the best dietary choices she can make, because not only will it boost her milk supply, but it also offers immune-building benefits to both – mother and child.
This article will touch on the best science-approved super foods that will help in lactation and aid a newborn baby with the early immunity. Whether it be ancient herbs such as fenugreek to modern dietary pillars such as leafy vegetables and flaxseeds, these foods have enormous potential when they are directly taken as part of an overall plan of implementing them into the diet.
Want to see the expert opinion on the benefits of breastfeeding? More on this here: nursing mothers.
Why Lactation Superfoods?
Nutritional intake of a mother directly determines breast milk composition. Although the body is excellent in prioritizing what nutrients to use in milk production, improper diet may compromise on the size and quality of milk as time passes. Superfoods contain rich sources of vital nutrients, i.e. omega-3 fatty acids, iron, calcium and phytoestrogens, which aid in:
- Trigger the milk-producing hormones (prolactin and oxytocin)
- Enhance milk flow and proportion of fat content
- Boost antibodies immunity and antioxidants in the infant body
- Replete maternal nutrient reserves after labour
Now, let us take a closer look at such top superfoods that are prescribed to nursing mothers along with funding by research and recipe suggestions.
1. Oats -The Traditional Galactagogue
There is nothing new under the sun concerning oats being a common favourite amongst lactating women. They are natural galactagogue which can be described as a substance that enhances or stimulates breast milk. Oats also contain many soluble fiber, beta-glucan, which helps moderate levels of prolactin, a hormone thought to be the main milk-production hormone.
Key Nutrients:
- Iron
- Fiber
- Magnesium
- B-vitamins
Benefits:
- It aids in the prevention of maternal anemia which may impair the milk supply
- It gives sustainable energy
- Promotes good digestion
Tips on Eating Oats:
- Flaxseeds, almond and banana with lactation oatmeal
- Overnight oats and fruit (berries) and Greek yoghurt
- Brewer yeast and chopped nut Oat muffins
2. Fenugreek – Primal Herb having Modern Evidence
The Ayurvedic and Middle Eastern medicine has been using fenugreek seeds since centuries to boost breast milk. According to the contemporary research, it is possible to substantially enhance the amount of milk with the help of fenugreek during the first week of intake.
Key Compounds:
- Phytoestrogens (Estrogens-plant origin)
- The saponins and the alkaloid compounds
Benefits:
- Stimulates milk duct and also activity of glands
- Probably, keeps the blood sugar balanced after childbirth, too.
- Very ironic, antioxidant rich
Usage:
- Make into a fenugreek tea (1 teaspoon fenugreek seeds steeped in hot water 10min)
- Add and use ground fenugreek in soups and curries
- Be of a capsule form (seek health expert advice)
note: Fenugreek sometimes produces annoying digestive effects in some women. The wisest thing is to begin with small dose and check effects.
3. Micronutrient Powerhouses – Leafy Greens
Such leafy greens as spinach, kale, moringa, and collard greens are rich in calcium, iron, folate, and vitamins A, C and K, which is necessary during lactation. They are also low in diet and rich in fiber, which helps in complete health and digestion.
Key Nutrients:
- Iron
- Vitamin K
- Folate
- Oxidation fighters (lutein, Â Cleaner carotene)
Benefits:
- Increases the nutrient content of milk
- -Protects the development of babies eye, brain and immune systems
- Facilitation of repair following childbirth
Meal Ideas:
- Spinach, banana and almond butter smoothies
- Stir-fried kale plus garlic and sesame seeds
- In soups or stews add moringa leaf powder
4. Salmon- Omega 3s for Healthy Brain and Immune System
Fatty fish, such as salmon contain DHA (docosahexaenoic acid), an essential omega-3 fatty acid that helps build a baby brain and immune system strength. The concentration of DHA in breast milk is related to the maternal consumption, hence, the food is of particular value.
Key Nutrients:
- DHA and EPA
- Vitamin D
- High quality protein
- Selenium
Benefits:
- Develops cognitive and visual skills of babies
- Helps maintain maternal mood (lowers the chance of postpartum depression)
- Increased immune related substances in breast milk
Intelligent Recommendations:
- Grilled salmon that was rubbed with lemon-herb
- Leafy green, walnuts salmon salad
- Salmon and sweet potato patties
Tips: opt for wild-caught salmon and consume it no more than 23 times a week to prevent an uptake of excess amounts of mercury.
5. Flaxseeds – Lignans to Balance Hormones
Flaxseeds become a source of omega-3 fatty acids (ALA) in its plant form, plus lignans, the compound with estrogen-like content. They assist in creating the hormonal balance, which could support more favorable milk output and ability to recover after delivery.
Key Nutrients:
- Alpha-linolenic acid (ALA)
- Fiber
- Magnesium
- Phytoestrogens
Benefits:
- Promotes the health of the breasts and hormonal balance
- Makes skin and hair of the mother very good
- Boosts the immune protection of the baby with anti-inflammatory nutrients
Ways of Incorporation:
- top oat meal, smoothies or yogurts with ground flaxseeds
- Apply in baking foodstuffs such as muffins and lactation cookies
- Blend into toast spreads (nut butter)
Note: It is essential to use ground powdered flaxseeds (and not whole) to increase absorption of essential nutrients
Superfoods for Breast Milk
Garlic
- Increases immune system and can also improve taste of milk which promotes prolonged feedings.
Carrots
- Rich in beta-carotene that is converted to vitamin A, which is key to infant immunity.
Chia Seeds
- Ample of calcium, magnesium, and omega-3s, which are good to build bones and brain.
Almonds
- Snack which is high in protein and calcium as well as supporting lactation, and supplying stable energy.
Sample Eating Plan for a Day with Superfoods
This is how a lactating mother can compose a day full of superfoods:
Breakfast
- Oatmeal and ground flaxseeds, chopped almonds and sliced banana
- Green smoothie made out of spinach, chia seeds, and Greek yogurt
Lunch
Grilled salmon salad, kale and cherry tomatoes, olive oil dressing
Whole grain bread and side of carrot sticks and hummus
Snack
- One or two roasted almonds or a lactation cookie which includes oats and brewer yeast
- Fenugreek herb tea
Dinner
- Stir-fried moringa leaves garlic and tofu
- Sweet potato and brown rice
Dessert
- Flaxseed and almond butter power bites
Some Other Lactation Valuable Concepts
- Rink Lots of Water- Eight to ten glasses a day. Processing of milk is water intensive.
- Nurse Often – As often as you can, encourage your baby to routinely feed.
- Have Adequate Calories -Lactation increases the number of calories burnt. Have a balanced but not left out meals.
- Rest and De-stress Stress will adverse mentally impact on the milk let-down and supply. Use relaxation on a daily basis.
Final Thoughts
Breast feeding is one of the most beautiful and natural things- the only thing is that there is physical commitment and commitment in terms of nutrition. Superfoods such as oat, fenugreek, green vegetables, salmon, and flaxseeds will prove valuable in the production and wellbeing of the infant. The combination of these foods will ensure you and your baby receive the key nutrients you need, balance your hormones, and establish your baby with immunity so your own postpartum health can be boosted.
Be intentional with your foods and support your breastfeeding experience, producing the healthiest baby that is possible in the first place-naturally.
