Avocado

Avocados are a nutritional powerhouse for nursing moms. A common complaint is that moms are often very hungry due to the increased caloric demands of nursing, and they have very little time to prep and eat meals.

Avocados are nearly 80 percent fat and help maintain a feeling of fullness in addition to providing your body with heart-healthy fats. Avocados are also a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.

Nuts

Avocados are nearly 80 percent fat and help maintain a feeling of fullness in addition to providing your body with heart-healthy fats. Avocados are also a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.

Beans and legumes

Beans and legumes are good sources of protein, vitamins, minerals, and phytoestrogens. Chickpeas have been used as a galactagogue (something that increases breast milk supply) since the time of ancient Egypt.

Soybeans have the highest phytoestrogen content of all beans. Eating a variety of beans and legumes is good not only for your general health, but also for helping to ensure that you have a healthy milk supply.

Mushrooms

Women who increase their intake of beta-glucan rich foods such as oats, barley, certain types of mushrooms, yeast, and algae/seaweed have seen an increase in milk production. Reishi, shiitake, maitake, shimeji, and oyster mushrooms have the highest beta-glucan content in the mushroom family.

Green leafy vegetables

Green leafy vegeta­bles contain phytoestrogens, which have been shown to have a positive effect on milk production. This may be the key to understanding their lactogenic power.

Many mothers worry that consuming green leafy vegetables such as broccoli or cab­bage will increase gassiness Nandi fussiness in their infant. However, this is not true. The carbohydrate portion of these vegetables, which is what can cause gas, cannot transfer into the breast milk.

Red and orange root vegetables

Any lactogenic properties that red and orange root vegetables might have are likely similar to those of green leafy vegetables. The phytoestro­gens in these plants in addition to their high-nutrient density may play a role in improving breast milk

Seeds

Seeds are a nutritional gift! They are the very beginning of life for every plant on earth. They provide a concentrated source of all the nu­trients found in the mature plant as well as the nutrients needed to grow the tiny seed into a beautiful blooming plant. Seeds are high in protein and essential minerals such as iron, zinc, and calcium, as well as healthy fats.

Like nuts, seeds are not clinically proven to have lactogenic properties, but they have been used for centuries to help breastfeeding mothers thanks to their high vi­tamin and mineral content. Every seed has its unique nutritional makeup, so choose a variety in­cluding sunflower seeds, pumpkin seeds, and sesame seeds.

Chia seeds

Chia seeds are not only a rich source of fiber, protein, calci­um, and magnesium but also have a high omega-3 fatty acid content. Due to their high fiber and protein content as well as their favorable fatty acid concentration, chia seeds help you feel more satisfied and fuller longer after a meal. Chia oil is also an excellent source of omega-3 fatty acids and has a neutral and pleasant flavor.

Hemp seeds

Like chia seeds, hemp seeds have found their way onto this super-food list due to their high content of omega-3 fatty acids and healthy nutrient composition.

Hemp seeds have a favorable omega-3 to omega-6 ratio of 3:1 and are a complete protein, meaning they contain all of the essential amino acids needed by the human body in perfect proportions.

While hemp seeds are high in many vitamins and minerals, they are es­pecially high in iron and zinc, which are important for infant growth and maternal health. They’re one of the best foods for breastfeeding moms!

Flaxseeds

Flaxseeds are an excellent source of protein, fiber, and omega-3 fatty acids, but in order to unlock their benefits, they must be ground—whole flaxseeds can’t be digested in the body and are excreted un­changed.

Flax oil is also an excellent source of omega-3 fatty acids and has a sweet and light taste that pairs well with veggies and blends seamlessly into smoothies.

The studied health benefits of flax­seeds are far-reaching, from weight loss and blood glucose control to reduced risk of certain types of can­cers, cardiovascular disease, and inflammation.

Turmeric

The anti-inflammatory properties of turmeric have been demonstrated in clinical studies to be important to the health and well-being of breast­feeding mothers for the prevention and treatment of mastitis as well as to ease the symptoms associat­ed with breast engorgement.

In several communities throughout Asia, turmeric is also believed to help boost the immune system of not only mom but baby, to ward off coughs and colds.