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Top 12 Foods For Breastfeeding Mothers

What Are the Best Foods to Eat While Breastfeeding?

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

2.9 gm

Carbohydrates

3.6 gm

Fat

0.4 gm

Calories

23 kcal

Benefits of Spinach -

  • Spinach is packed with phytoestrogens essential to mimic estrogen for increased milk production.
  • It is rich in several micronutrients, including folate, iron, Vitamins A, C and K1, and calcium that supports lactation.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

16.9 gm

Carbohydrates

66.3 gm

Fat

6.9 gm

Calories

389 kcal

Benefits of Spinach -

  • Oats supply a sufficient amount of iron required for milk production.
  • They are beneficial to preventing constipation, courtesy of high soluble and insoluble fibre content.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

20.5 gm

Carbohydrates

0 gm

Fat

4.4 gm

Calories

127 kcal

Benefits of Spinach -

  • Filled with protein, omega-3, Vitamin B Complex and a large amount of DHA, salmon is responsible for your little ones’ nervous system development.
  • Salmon is believed to improve breast milk production.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

1.6 gm

Carbohydrates

20.1 gm

Fat

0.1 gm

Calories

86 kcal

Benefits of Spinach -

  • Breastfeeding mothers can consume one medium size sweet potato daily to meet the Vitamin A requirement, which is essential for immunity, growth, and vision development.
  • They also help to improve energy and fight fatigue among nursing mothers.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

21 gm

Carbohydrates

22 gm

Fat

50 gm

Calories

579 kcal

Benefits of Spinach -

  • Raw almonds are rich in protein and calcium, necessary for both the mother and the newborn.
  • Almonds are ideal if you are looking for a non-dairy source of omega-3 and calcium. Further, they support and enhance milk-producing hormones.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

18.3 gm

Carbohydrates

25 gm

Fat

43.3 gm

Calories

563 kcal

Benefits of Spinach -

  • Due to the substantial calcium and estrogen-like plant properties, sesame seeds increase milk production.
  • The high vitamin and mineral content in sesame seeds make them one of the best foods for lactating mothers.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

6 gm

Carbohydrates

33 gm

Fat

0 gm

Calories

149 kcal

Benefits of Spinach -

  • Considered a galactagogue, garlic stimulates breast milk production due to its herbal properties.
  • You can also improve breast milk supply with garlic.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

9.12 gm

Carbohydrates

70.79 gm

Fat

5.95 gm

Calories

347 kcal

Benefits of Spinach -

  • It helps in healing from childbirth.
  • Being a galactagogue, it significantly increases breast milk production.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

2.3 gm

Carbohydrates

24 gm

Fat

0.8 gm

Calories

112 kcal

Benefits of Spinach -

  • Brown rice increases milk production.
  • It provides sufficient energy to breastfeeding mothers to ensure better health conditions.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

3.5 gm

Carbohydrates

4.7 gm

Fat

3.3 gm

Calories

61 kcal

Benefits of Spinach -

  • Besides yours, yoghurt benefits your baby’s bone and muscle development.
  • Yoghurt is a good source of folic acid beneficial for lactating mothers, iron that helps in RBC production of the newborns and zinc to strengthen their immune system.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

6.3 gm

Carbohydrates

4.7 gm

Fat

5.3 gm

Calories

77 kcal

Benefits of Spinach -

  • Eggs significantly maximise the good cholesterol levels to reduce the chances of heart diseases.
  • High in essential amino acids and choline, eggs are crucial for full-body functioning.

Micronutrient Composition:

Nutrients

Nutritional Value (in a 100g serving)

Protein

0.91 gm

Carbohydrates

6.31 gm

Fat

0.31 gm

Calories

29 kcal

Benefits of Spinach -

  • Turmeric treats common digestive disorders such as gastric reflux, constipation, etc., that women often undergo postpartum.
  • Another common postpartum sign is back and joint pains that can be cured with turmeric, ensuring symptomatic relief.

Along with these foods, you must revise your workout schedule for fast and effective results. Nonetheless, before including any of these foods for breastfeeding mothers, consult with a professional to avoid complications.

Frequently Asked Questions