FOOD AND BEVERAGES

20 Nutrient-Rich Foods to Boost Breast Milk Production for Nursing Mothers

By Sido Muncul
4 min read
20 Makanan Pelancar ASI Kaya Nutrisi untuk Ibu Menyusui

A baby gets their first source of nutrition from their mother's breast milk. Therefore, consuming breast milk-boosting foods is equivalent to ensuring that your little one gets the necessary nutrients to grow and develop optimally.

Above all, the intake you choose not only helps with breast milk quantity but also improves its quality. By drinking quality breast milk, your little one also receives essential nutritional benefits for their intelligence and health.

Here are recommendations for nutrient-rich breast milk-boosting foods that are easy to find:

1. Bitter Melon

a bowl of bitter melon on the table

Known as bitter melon, this fruit is rich in antioxidants. Although bitter, the vitamin C it contains is effective in providing nutritional support for nursing mothers so that their breast milk flows smoothly and is of high quality.

2. Oranges

Top view of oranges on a plate

Renowned for being high in vitamin C, oranges are good for supporting the immune system. Other important minerals within them also stimulate lactation hormones for abundant breast milk.

3. Katuk Leaves

Fresh katuk in the garden

Many natural breast milk-boosting supplements use this plant as their main ingredient. The phosphorus, potassium, and protein content within it are said to be able to produce far more breast milk compared to those who do not consume katuk leaves.

4. Eggs

Hands holding three eggs

Speaking of quality protein, you can get it from eggs. Nursing mothers will produce much better breast milk while maintaining overall physical fitness.

5. Black Cumin

black cumin

What is needed for breast milk production to increase? Good fatty acids – these are what are found in habbatussauda (black cumin). Therefore, it is no wonder that this black cumin is used as an herbal remedy to increase breast milk.

6. Watermelon

Watermelon slices

Watermelon is a refreshing fruit and a delicious source of hydration. Therefore, nursing mothers get the benefits of its water as well as essential vitamins that are important for milk production.

7. Guava Juice

Hands cutting guava

Vitamin C is one of the highest contents of this fruit, along with antioxidants. Therefore, nursing mothers who drink guava juice regularly are able to absorb iron better.

8. Chayote

A pile of chayote

Folic acid is an important nutritional aspect for pregnant and nursing mothers. The good news is that chayote is rich in folic acid, which is good for cell growth and abundant breast milk.

9. Whole Wheat Bread

Bread and wheat on the table

One of the properties of whole wheat is its rich fiber and abundant iron content. Complete with folic acid, whole wheat bread provides digestive health in addition to increasing the mother's milk production.

10. Lean Beef

fresh diced lean beef

Another protein you should also try is lean beef. This will be a source of quality protein for a balanced diet for nursing mothers. The iron it contains is very beneficial for nursing mothers.

11. Brown Rice

A plate of brown rice

The rich fiber and important nutrients in brown rice are a good source of energy. Not only that, rice from brown rice is also effective in preventing a decrease in breast milk production.

12. Blueberries

Fresh blueberries

Berry fruits themselves are famous for their antioxidant content. Specifically blueberries, this fruit provides essential vitamins that are important for breast milk production.

13. Legumes

Various beans

Protein is an important aspect for overall well-being, including for a mother with a baby. Not only protein, legumes are rich in iron. The mother will be stronger and the baby will get beneficial milk!

14. Papaya Leaves

Papaya leaves

Containing the enzyme papain, papaya leaves are one of the foods that nursing mothers must try. This enzyme improves digestion while enriching the body with other important nutrients.

15. Carrots

collection of carrots on the table ready to be cut

Nursing mothers should look for foods rich in beta-carotene, including carrots. This substance, once converted into vitamin A, helps the mother's milk to be of higher quality. In addition, the baby gets benefits for healthier eyes.

16. Garlic

Fresh garlic on a table surface

This antioxidant-rich spice is not only delicious as a seasoning but also has galactagogue properties. Lactation hormones are stimulated by the sulfur and allicin contained in garlic, making it a must-have food for increasing breast milk production.

17. Almonds

A bowl of almonds

Making these nuts a snack is a good idea. Rich in minerals, omega-3, and also vitamin E, almonds help mothers produce high-quality breast milk while maintaining heart health.

18. Spinach

Spinach leaves in a red bowl

Renowned for its iron content, spinach also spoils nursing mothers with calcium and vitamin A. Therefore, do not miss out on including spinach in your diet for better quality breast milk.

19. Sweet Potato

Sweet potato in a basket

Breast milk can flow more smoothly with the help of vitamin A – this is what sweet potatoes provide. The B-complex vitamins within it as well as vitamin C and essential minerals allow nursing mothers to provide high-quality and abundant breast milk.

20. Fennel

Fennel

Possessing galactagogue properties, fennel comes with rich minerals. Not only that, this vegetable also provides essential vitamins that are quite complete for nursing mothers and their children.

Maternal health and infant development are priorities, so it is essential to meet their nutritional needs. Suprasi from Sido Muncul, with high-quality katuk leaf extract, is designed to boost breast milk production.

That way, both mother and child get the support they need. Let's consume breast milk-boosting foods for support from nature and make Suprasi Sido Muncul an extra support for better breast milk!



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