Lactation (Breast Feeding)
Breast milk is Nature’s first food for infants. It provides all the energy and nutrients needed in the first months of life. Milk continues to cover about half of the child’s nutritional needs or more during the second half of the first year and one third of the needs during the second year of his life.
Breast milk contributes to sensory and cognitive development and protects infants from infectious and chronic diseases. It also promotes maternal health and well-being and reduces the risk of ovarian or breast cancer.
● Water: the most important factor for breastfeeding women and many women who suffer from lack of milk production is drinking minimal amounts of water, so it is necessary to keep a bottle of water handy wherever she goes. You should drink at least 8 glasses of water during the day and preferably drink a cup when you start breastfeeding and another when you finish.
● Oats: One of the most important foods that help increases milk production. Eat oats in the morning with milk or sprinkle it on dishes or cook it as a porridge.
● Garlic: increases the milk reservoir as well as its production.
● Carrots, apricots and sweet potatoes: These fruits are rich in beta carotene, which is essential for improving the quality of milk and increasing its production. It also contains phytoestrogens, which are very important for breast health and breastfeeding.
● Sesame seeds: A very important food for the nursing mother and she can eat the seeds or products made from them such as tahini and halva, but take care of its high caloric value. Sesame contains high amount of calcium.
● Dark green leafy vegetables: They are a good source of calcium, iron, vitamin A, K, and folic acid, which are especially important for pregnant or lactating women. Dark green leafy vegetables such as spinach also contain phytoestrogens, which is very important for the health of breast tissue and for breastfeeding.
● Calcium: Eat calcium-rich foods, such as dairy products, leafy vegetables and fish such as sardines and salmon.
● Protein: Eat low-fat meat from beef, sheep, chicken and fish.
Herbal and Dietary Supplements:
● Cumin , anise, basil and fenugreek: These herbs help to increase the amount of milk in the mother breast. Moreover, these herbs protect the child from bloating and indigestion
● Ginger: Ginger has many benefits for the body, but one of the most important is that it contributes to milk production.
● Fennel: One of the most vital foods that have a very effective role in milk production.
● Quinoa: These seeds are like whole protein pills, and contain all eight essential amino acids. It is also rich in vitamin E, selenium, potassium, magnesium, zinc, iron, folic acid and vitamin B. Just like oatmeal, quinoa also contains substances the body uses to produce hormones, including pituitary hormones that stimulate breastfeeding.
The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.