1. Oil and Butter
Specific fats that oil and butter contain are considered healthy. There are healthier oils such as sesame oil, olive oil and flaxseeds oil. These also aid breast feeding. Moderate consumption of ghee, butter and coconut oil tends to increase energy. These can be used in regular cooking or can add few drops on some chapattis.
A drumstick not only activates the mammary glands, they also aid in opening the veins round the breast to improve blood circulation. This results in increased flow of milk.
1. You can take the juice of drumstick (fresh ones). Half glass of this juice should be consumed for a month – every day.
2. Take a handful of drumstick leaves; add it to a cup of water (with salt). Boil this mixture for a few minutes.
3. Now, remove the water. Smear some ghee onto these leaves. This should be consumed twice a day for a month – every day. This will boost milk supply.
Omega 3 fatty acids and essential fatty acids (EFA) are believed to boost breast milk production. Salmon is rich in both then mentioned acids. EFA is a primary component in mother's milk and hence intake of EFA rich foods aids in the production of nutritious and fattier milk.
Asparagus can be called the power house for breastfeeding mothers. They are rich in folic acids, fibers and vitamins A, C & K and also contain phytoestrogens whose hormonal effect boosts production of milk. The fiber content also maintains healthy supply of milk.
Apart from the above, asparagus also contains tryptophan which is an essential amino acid that stimulates prolactin, a hormone responsible for lactation.
Spinach is a great source of iron, Vitamins A & K, folate, calcium and even phytoestrogens. It is an excellent food for lactating mothers. Folate (or in the form of folic acid) is very essential for women during their pregnancy as well as after delivery. Phytoestrogens also promote lactation.
Legumes are common lactogenic foods. Legumes include lentils, chickpeas, green beans (lima beans) etc. Hummus is traditionally made out of chickpeas, garlic, tahini, olive oil and lemon juice. It is considered to be a perfect snack for mothers who breast feed. It is filled with proteins. Moreover, when chickpeas and garlic is combined, it makes the snack nutrient rich and a good option for breastfeeding mothers.
7. Vegetarian diet
Vegetarian mothers should definitely take care that they take foods that have high calcium, protein and iron content in the food they eat. They can snack on nuts and dry fruits and eat lentils and peas as much as possible. They should drink at least one glass of milk daily. Vegetarian mothers should consult their doctor in order to take certain supplements enriched with vitamins such as B12 which are exclusively found in animal products.
Papayas are galactogogues which are most widely used in Asian countries. There are several enzymes and phytochemicals found in papayas stimulate breast tissue and improve lactation. Unripe papayas are consumed in the form of soups. Papayas also have a sedating quality. This helps the breast feeding mothers to relax and aids the milk let - down process.
9. Brown Rice
Brown rice, a complex carbohydrate, provides feeding mothers the energy they require. It also activates prolactin secretion (a hormone that boosts lactation) which increases milk production.
Apricots, especially the dried ones, are rich in phytoestrogens. These phytoestrogens naturally balance the hormones that are responsible for lactation. They are also rich in fiber, potassium, calcium and even vitamins such as A & C. Apricots and other dry fruits such as figs and dates are calcium rich which boost lactation.