The questions and advices in the process of raising a baby are numerous. But what is important, is to choose the advices that will best suit you and your baby.
We all know the importance of mothers staying fit to help the baby grow healthy and one of the major contributions to this is breastfeeding.
Right foods promote post delivery healing and are very important to keep you and your child going strong. 10 best foods that will help you enhance better lactation are-
Barley is rich in dietary source of beta-glucan that is a polysaccharide which helps in boosting prolactin, also called as the breastfeeding hormone in both humans and animals.
Barley can be included in regular diets as malt or stew or can be ground to use it as flour.
Oats are one of the primary sources of fibre which means they aid in good digestion. Like barley, oats are also considered to have good concentrations of beta-glucan.
Oats can be consumed simply mixed with milk and fruits, can be baked with cookies or muffins or spiced up to form tasty oatmeal.
Unripe papaya works as a natural sedative to relax your system and helps you feel better thus helping in lactating better. They can be combined in a salad or can be consumed as soup.
Garlic is a great immunity booster and has many curative features. It consists of chemical compounds that help in milk production in lactating mothers.
Garlic can be stir fried and added to your meals but should be consumed in moderation as it can affect the taste and smell of the breast milk.
Leafy vegetables like spinach, kale and beetroot leaves contain good quantities of iron, calcium and folate and are detoxifying agents. The vitamin content in these greens is excellent for breast milk production.
Daily intake of these can be included as soups or parathas for a wholesome meal.
#6. Sesame Seeds
Sesame seeds are non-dairy sources of calcium that enhance milk production and play a major role in development of the baby.
They can be blended with ingredients in your daily cooking or can be included in sweet dishes like ladoos.
Asparagus is rich in vitamin A and K and is high in fibre. It is considered to stimulate the lactation hormone.
It can be consumed along with another vegetable as a meal or can be combined with milk.
#8. Brown Rice
Alongside providing post-delivery energy to the mother, brown rice is proven to be an excellent help for milk production by stimulating the lactating hormones.
It can be regularly consumed by cooking in pressure cooker and can be combined with any vegetables of your choice.
Fish is an excellent source of Omega 3 and essential fatty acids and are super foods during lactation making the milk more nutritious.
Salmon can be consumed grilled, baked or just steamed with any vegetables preferred.
#10. Sweet Potato
Sweet potato is highly nutritious and provides immense energy to fight fatigue. It is rich in potassium and magnesium and also contains vitamins B-complex and C.
Blend it to make a smoothie or have it as a dessert to make it interesting and healthy.
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