Medical Video: 10 Super Foods that Help Improve Breast Milk Supply
Adequate nutritional needs are not only needed by the mother during pregnancy, but also afterwards, namely during the baby's breastfeeding period. From various important sources of nutrition, one that should not be missed is vegetables. Because, vegetables contain various important nutrients needed by mother and baby. So, for breast milk to run smoothly, what kind of vegetables should you eat?
This choice of vegetables can make breast milk production smoothly
Just like when you are pregnant, your nutritional needs as a nursing mother are also no less great, because to meet the needs of the baby and yourself. Therefore, it is important for you to always try to fulfill your nutritional needs so that the milk is smooth and quality.
Not only that, for breast milk to flow smoothly there are certain food sources that should be consumed by mothers, one of which is from vegetables. Here are some of the best vegetable choices for nursing mothers so that breast milk smoothly:
If you have experienced bleeding after giving birth before, eating iron-based foods like spinach can be the solution. Not without reason, because spinach is believed to be effective for increasing the body's iron levels thanks to its high iron content.
This also continues during breastfeeding. Some types of dark leafy green vegetables, including spinach, contain rich nutrients such as calcium, vitamin A, and vitamin C that are good for mother and baby.
In fact, the antioxidant content in spinach is believed to be low in calories and can nourish the heart. In addition, the phytoestrogens in spinach have a positive effect on the smooth production of breast milk.
Besides being able to taste the taste of a dish, it turns out garlic is also one of the best sources of galactagogue, a compound that can make breast milk smoothly. Although some people argue that if you often eat garlic, then the smell of onions can affect breast milk.
The fact is not always, because any food you eat will not interfere with the natural taste of breast milk. Uniquely, a study actually shows that eating garlic helps babies to suckle longer.
Carrots have a bright and beautiful orange color. Vegetables that are famous for their healthy eye function are rich in vitamin A, vitamin B1, vitamin K, and potassium.
Beta carotene is a natural antioxidant in carrots that is needed during breastfeeding. That is why, for breast milk to run smoothly and of good quality, you can rely on carrots as vegetables that must be on the daily menu.
Broccoli belongs to other dark green vegetables, just like spinach. This vegetable is also believed to be able to facilitate the production of breast milk, especially because it is equipped with vitamin A, vitamin C, iron, potassium, and manganese.
Most importantly, the high content of folic acid in broccoli plays a role in helping the development of the brain and spinal cord that are healthy in infants. The content of phytoestrogens that are no less good in broccoli vegetables turned out to have a positive effect on breast milk production.
5. katuk leaves
Katuk leaves are already well-known thanks to their popularity in increasing milk production. This was also evidenced by the publication of a study from the Indonesian Ministry of Health's Research and Development Agency, which stated that giving katuk leaf extract to breastfeeding mothers was able to multiply while promoting breast milk production, rather than breastfeeding mothers who did not receive katuk leaf extract.
The content in katuk leaves increases milk production and also gives you and your child important nutrients, such as vitamin A, vitamin B, vitamin C, calcium, iron, and others.
In essence, it's important to always eat healthy foods during breastfeeding. The goal is not only so that your body can carry out its duties optimally, but also so that your baby gets good nutrition for growth and development.
In addition to eating vegetables, you can also fulfill your nutritional needs by eating fruits, healthy fats, whole grains, and various other healthy food sources for good breast milk quality.