Breast milk contains disease-fighting elements that will protect your child from illness. Starting from green vegetables to salmon, here are some foods to increase breast milk so that the needs of children are fulfilled.
The mother's body will produce breast milk automatically in response to hormones in the bloodstream. For mothers who are giving birth for the first time, breast milk will probably come out about 3-4 days after delivery. However, if the mother has given birth before, breast milk can come out earlier. Well, so that your little one still gets good milk for her development, you can eat food to increase the following milk.
Dark green vegetables
Nursing mothers are encouraged to eat one or two servings of green leafy vegetables every day. Spinach, broccoli, and other dark green vegetables are plants that function as food to increase milk. Green vegetables are rich in nutrients and contain high amounts of calcium, folate, beta-carotene, and riboflavin. In addition, spinach is also rich in iron. There are studies that show that low levels of iron in the body can make breast milk supply in nursing mothers also low.
Garlic
Garlic is believed to be able to help increase the supply of breast milk in nursing mothers. One small study even shows if your little one will suckle longer if his mother consumes garlic. However, there are also those who claim that eating garlic can make your little one colic. In essence, evidence and further research is still needed to support the statement of garlic as a food to increase breast milk.
Dates
Dates are rich in calcium which is believed to be able to increase the amount of breast milk by increasing prolactin (a hormone that works to help women produce breast milk after giving birth). In addition, foods to increase milk is also high in fiber. Trying to eat dates as a snack while breastfeeding can also increase energy intake for mothers.
Wheat (Oat)
Food to increase breast milk this one comes from whole grains that are high in fiber. A bowl of oats can make you feel full longer and is believed to help increase milk supply. Oats are also rich in iron which is useful against anemia, a cause of disruption of milk supply which is common in new mothers. Especially in women who experience a lot of bleeding during labor. But if you have gluten intolerance or Celiac disease, then these foods should not be consumed by nursing mothers.
Salmon
Salmon is a good source of protein. This fish also contains DHA fat which is important for the development of your nervous system. And if you don't like milk products, you can replace them with salmon to get additional calcium intake. So, do not be surprised if salmon is used as a food to increase breast milk. Besides salmon, other types of fish may also be consumed as a source of protein so that your nutritional intake is fulfilled.
Nuts
Besides containing fiber which is good for the digestive system, kidney beans, black beans, and some other beans are also rich in iron, vitamins, minerals, and protein. Indeed, you can feel a little bloated after eating peanuts, but fortunately, this does not apply to your child.
In addition to consuming food to increase breast milk, there are also some tips you can do to increase and maintain your milk intake, namely:
- Breastfeeding more often can increase milk supply in 2-4 days.
- The duration of breastfeeding is long.
- Make sure the milk in one breast is completely empty, before changing to another breast.
- Gently massage the breasts. This method can help mothers to relax and open the breast milk channel in the breast so that milk comes out more smoothly.
- Help your baby stick her lips properly to the nipples
- Relax every time you breastfeed.
- Don't smoke, consume caffeine and certain drugs.
- Avoid using bottles to give your little breast milk.
- Get plenty of rest, drink lots of water to prevent dehydration, and eat a balanced diet. Avoid stress.
During breastfeeding, you may feel thirsty often. Drink plenty of water to prevent weakness and dehydration. Mothers do not need to increase calorie intake (increase the portion of food) as a way to increase milk production. Eat according to appetite and choose foods with balanced nutrition. Inadequate milk or even not come out at all rarely happens. However, if you feel your child is not getting enough milk, you can consult with your doctor to get the best solution. With proper nutrition and how to breastfeed, you will produce enough milk.
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