Get enough healthy fat, carbs, and protein for good quality milk
Aside from increasing calorie consumption, here is a list of recommended food that breastfeeding moms can eat to improve their breast milk production:
- Calcium-rich food such as milk, salmon, broccoli, almonds, tofu
- Fruits and veggies
- Fiber such as whole grains and oats
- Unsaturated fat such as avocado, peanut butter, cashew, nuts
Malunggay is a superfood for lactation
One superfood that is always recommended to moms would be Moringa, also known as malunggay, to help boost their milk production. It contains key vitamins and minerals, as well as essential amino acids and glycosides, that are beneficial to one’s health.
In the Philippines, malunggay is often used as natural medicine, and is incorporated into many dishes because it grows abundantly and is budget-friendly. It is also added to soups, snacks, and even desserts. There are numerous malunggay recipe ideas that have been shared and passed down from family to family.
Malunngay is said to double a mother’s breast milk supply. Since moringa leaves are a natural galactagogue which is a substance that increases the flow of a mother’s milk, drinking or eating more of this while breastfeeding doubles the milk supply.
This was cited in a study made by The Philippines Journal of Pediatrics which stated the findings of five scientific studies examining moringa and its impact on breast milk supply.
You can try to boost your own milk supply through natural means. Here are some malunggay recipe ideas that are great for your next meals and snack.
Malunggay Recipe Ideas
Malunggay Recipe Ideas: Malunggay and Corn Soup
This hearty soup is great for those rainy afternoons and lazy days at home.