We all know the miraculous effects of breast milk, its content and that it is an indispensable food for our babies :) In order to increase the quality and quantity of this miraculous food, breastfeeding mothers should pay attention to their nutrition.
This is the period. The best foods you should consume:
1. Water: The most basic way to increase breast milk is to increase fluid intake! 87% of breast milk is water, which means we need to start by drinking plenty of water. Do not forget to drink at least 3 liters of water a day. Foods such as milk, buttermilk, kefir and sugar-free compote support your fluid consumption!
2. Egg:Egg, the best source of protein, is one of the foods that should be consumed daily for mothers with its rich amino acid pattern and iron content. You can use your boiled egg (approximately 8-12 minutes) in your breakfast and salads.
3. Milk and Dairy Products:While the need for calcium increases during lactation, the milk secreted by the mother during a day contains approximately 250 mg of calcium. You can contribute to your milk secretion by regular consumption of this group, which is rich in calcium.
4. Foods Rich in Vitamin A: Dark green leafy vegetables such as spinach and kale increase the amount of milk with the phytoestrogens they contain. In addition, these foods, which are rich in calcium, iron, folate and vitamin A, help increase the quality of milk. You can choose dark green leafy vegetables as a salad or vegetable dish during the day. Try to include foods rich in Vitamin A, such as carrots and apricots, in your diet frequently.
5. Oil Seeds:Oil seeds such as walnuts, hazelnuts and almonds; It is rich in essential fatty acids, protein amount, calcium, magnesium and other minerals. You can support your baby's development by consuming these foods in your snacks or breakfast.
6. Dried Fruits:Foods such as dried dates, dried mulberries and dried figs help increase the amount of milk. They are also rich in various minerals such as calcium and fiber. Considering the amount of sugar they contain, the recommended serving size is You can consume it in your snacks.
7. Fennel:It has an increasing effect on the production of estrogen and prolactin hormones, which are necessary for the release of breast milk. It is also very effective in reducing gas pains in mothers. You can relax both your baby and yourself by drinking 2 cups a day. Attention: Do not consume herbal teas in more than recommended amounts!
8. Pumpkin:You can consume pumpkin, which is very rich in Beta Carotene, both to increase your milk supply and to meet your sweet need. You can further increase the milk boosting effect and taste by decorating the top of your pumpkin with tahini and walnuts.
9. Wheat:It is a food that helps lactating mothers to increase milk secretion. You can use wheat in your meals, or when you cook wheat with milk and sweeten it with honey, you will meet your sweet need with a healthy dessert.
10. Spices:Cinnamon, basil, mint, sesame. You can contribute to milk production by adding it to your meals and drinks.
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