Foods That Increase Breast Milk
7 calories are spent for breastfeeding mothers to secrete 1 ml of milk. The need for energy due to high energy expenditure increases in this period. Situations such as hunger and sweet cravings are often seen. As a result of this increased energy and appetite, it becomes difficult to control food.
However, mothers should pay attention to the foods they consume in order to protect their own health and physique and to get high efficiency from breast milk, which is the nutritional source of their babies.
What is Breast Milk?
Breast milk is the first food that babies consume when they are born. It is an obvious issue that it has positive effects on the development of babies. Breast milk contains enough content for the baby to be fed, and its consumption is especially important in the first six months.
Milk production is affected by the physiological, psychological and hormonal status of the mother. For example, mothers during breastfeeding (lactation) may have concerns about not producing enough milk. The mother, who is worried about not being able to produce milk, gets stressed and milk production may be affected and decreased.
With the end of the postpartum pregnancy period, milk begins to be secreted. Frequent breastfeeding with the right techniques causes more milk secretion.
Breast Milk Content:
● 87.3-87%: Water
● 0.9-1.2%: Protein
● 3.5-3.8%: Fat
● 6.8-7%: Carbohydrate
● 0.17-0.2%: Minerals
Why Is Breast Milk Important?
● It strengthens the emotional bond between mother and baby.
● It meets the baby’s water, energy and nutritional needs for the first six months.
● It supports the baby’s brain, muscle and skeletal development.
● It protects the baby from the risk of becoming obese or diabetes in the future.
● Protects the baby against diarrhea and infections.
What Foods Increase Breast Milk?
Here are the foods that increase breast milk.
We can say that water is the raw material of breast milk. About 87% of breast milk consists of water. If the mother does not consume enough water during the day, the amount of milk decreases.
Oats, which have many benefits such as lowering cholesterol, regulating blood pressure and giving a feeling of satiety for a long time, have positive effects in milk production. Thanks to the high iron mineral content, it provides an increase in the amount of milk. In addition, thanks to its relaxing effect on the body, the release of oxytocin and prolactin hormones is stimulated. With the release of the hormone oxytocin, milk rapidly progresses through the milk ducts.
The phytoestrogens in the content of the carrot (consisting of plant-derived estrogens and have a similar function to the estrogen effect in the body) positively affect the development of the milk ducts. There is a lot of beta carotene in the structure of the carrot, which is needed during breastfeeding. They also help in milk secretion.
Phytoestrogens of plant origin, which have estrogen-like functions, increase milk production and increase the fat percentage of milk. It is good for both the mother and the baby’s problems such as digestion and indigestion by passing from mother to baby through digestion. Attention should be paid to the amount of consumption, as too much can reduce breast milk. If you want to consume fennel as tea, it is recommended not to exceed two cups a day.
Eggs, which are easily accessible foods, contain high levels of amino acids and iron. Eggs, which are a good protein store, are a food that helps to increase the amount of milk. It is beneficial to consume eggs regularly every day during the breastfeeding period.
One of the foods that increase milk secretion is barley. The polysaccharides in barley increase the amount of prolactin in the mother. Prolactin increases milk secretion by stimulating the cells that produce milk in the breast.
7. Dark green leafy vegetables:
IGreen leafy vegetables such as spinach, kale, purslane and parsley, which contain phytoestrogens, affect milk secretion positively. In addition, these vegetables contain high amounts of calcium, folate, iron and vitamin A. These vegetables are rich in vitamins and minerals and increase milk quality. In addition, care should be taken to consume vegetables in raw or boiled form in order to obtain maximum benefit from vegetables.
Studies have shown that babies suckle more in mothers who consume garlic before breastfeeding. The most important factor affecting milk secretion is the frequency of breastfeeding. Garlic encourages the baby to suckle. Thus, milk production is positively affected. In addition, the beneficial content of garlic increases milk quality. There is an issue that needs attention. Garlic can cause gas problems. As long as such a problem is not encountered, it is a food that can be consumed easily.
Oil seeds such as almonds, walnuts and hazelnuts increase the quality of milk as they contain essential amino acids (amino acids that cannot be produced in the body and must be taken from outside). In addition, some amino acids in the content of oilseeds bind to serotonin, increasing the amount and quality of milk. You can include oil seeds in snacks.
10. Dried fruits:
From dried fruits, figs and dates are good fruits for milk release. Red seed raisins are a good food for both iron deficiency and milk secretion for nursing mothers with iron deficiency. Milk quality increases with the high calcium and magnesium ratio in dried fruits. However, since dried fruits are high in calories, care should be taken not to overdo it in their consumption.
Dietitian Ayşe Tuğba Şengel
Source : MediMagazine