The more nutritious your breast milk is, the fuller your baby will be. A few things to remember are: first drink plenty of water, pump every 2-3 hours, eat plenty of green leafy vegetables, get proper rest & avoid stress. Even if you feel like you aren't producing enough, keep nursing. The more your baby demands, the more supply you will produce. By incorporating these foods below you will be able to increase your milk as well as provide healthy nutrition to you and your baby.
- Kale - my absolute favorite is now considered a superfood! Contains iron & calcium.
- Spinach - contains folic acid, is rich in antioxidants lutein and zeaxanthin.
- Moringa - doubles the amount you produce and is one of the most nutritious plants in the world.
- Red Raspberry Leaf Tea - increases milk as well as strengthens the uterine & pelvic muscles.
- Fennel - I love this juiced!
- Fenugreek & Turmeric - these are both found in curry, but you can also take by themselves. Turmeric helps prevent breast inflammation.
- Red & orange veggies - beets, sweet potatoes & carrots (high beta-carotene which is also good for the eyes)
- Garlic - can be added to many foods. This increases the amount of breast milk that your baby will intake; therefore, will increase your milk.
- Chickpeas & Lentils - a great source of fiber & protein
- Almonds & Cashews - high in protein, eat 'em raw
- Olive, Coconut & Flax Oil - contain healthy fats that play a part in cellular and neural metabolism
- Flaxseed - omega 3 fatty acids (brain development)
- Oatmeal - make sure it's the real stuff (not instant) - fiber, iron & antioxidants
- Quinoa - "a powerhouse of nutrition" complete protein & versatile
If making milk for your baby is something that you really want to do, then you will find a way to provide it. I'm a full-time working mother, student & mommy of 3 children under the age of 5. No excuses mamas! Breast milk is the best gift you can give your child. It is natures vaccination & builds up your child's immunity with precious antibodies that will last a lifetime. Breast milk is truly liquid gold!
