Best foods to increase breast milk supply

Natural ways to boost lactation

 
Breast milk contains required prime nutrients for an overall growth and brain development of a newborn baby. Many nursing women want to know how to increase milk supply at some point during their breastfeeding journey. The biggest key to a good milk supply is keep on nursing your little one frequently and on demand is important in helping you establish and maintain good milk supply.
Other than that there are certain foods that increase breast milk and enhance lactation.Here is a list of the top foods.
Fenugreek Seeds
Fenugreek seeds are a source of healthy vitamins that are good for lactating mums such as omega-3 fats. which are important for your baby’s brain development. Fenugreek leaves (methi ka saag) are rich in, B vitamins, iron, calcium and betacarotene .You can also add Methi to many dishes, especially vegetables, and meat dishes and can be used while making parathas, poories or stuffed rotis.

Fennel Seeds (saunf)
Fennel seeds are another traditional remedy to boost lactation. They are also given to new mums to help prevent gas and colic in their baby. Fennel seeds can be added along with seasoning to vegetable fillings. Add them to your tea or boil a few seeds with milk and drink up.

Garlic
Garlic has been used by nursing mothers for centuries to help boost their milk.It has chemical compounds which help in lactation. It can be added in a vegetable of your choice.Another option is to stir fry a handful of garlic cloves in ghee and have it with steamed rice, every alternate day.
Oatmeal
Oats are a great source of iron, calcium, fibre and B vitamins, and are popular with nursing mums. Oats contains fiber which is good for digestion.
Carrots
A glass of carrot juice with breakfast or lunch will work wonders in lactation.It contains Vitamin A which complements lactation and boosts the quality of milk. Carrots can be taken as raw, steamed or even pureed to a soup.
Barley
Barley not only boosts lactation, it also keeps you hydrated.You can boil barley and have the water through the day.
Cumin Seeds
Cumin seeds are said to improve digestion and provide relief from constipation, acidity and bloating. Cumin seeds are source of calcium and riboflavin. You can add a pinch of cumin powder to milk or to butter milk and drink.
 
Sesame Seeds
Sesame seeds are a rich source of calcium and believed to increase milk supply. You can add sesame paste the recepies.and sauces.
Brown Rice
It has hormone stimulants which boost lactation. It gives extra energy to nursing moms and improves lactation too. Soak brown rice for half an hour and pressure cook it. Eat it with vegetables.
Green Leafy Vegetables
Green leafy vegetables such as spinach , fenugreek leaves are an excellent source of minerals such as iron, calcium and folic acid. They are also believed to enhance lactation. Mix them with dough and make paratha or chapattis for a meal.
Drumsticks
Drumstick has high iron and calcium content.It is good for lactation.Drumstick leaves also can be used along with vegetable fillings.
Gourd vegetables
Vegetables from the gourd family like bottle gourd, apple gourd and sponge gourd are low in calories and easy to digest.. They are traditionally believed to improve milk supply.
Nuts and dried fruits (meva)
Almonds and cashews are believed to boost breastmilk production. They are high in calories, vitamins and minerals, providing energy and nutrients. 
Water and Juices
Drinking water and juices is supposed to increase lactation. It increases the total milk volume per feed. It replaces fluid lost during lactation and prevents you from dehydration.Have a glass of water before you begin to nurse your baby.
Take adequate rest and make sure to eat right and healthy food. Keeping calm and staying rested will help you pass through these months with ease. Try to use of the nursing time to bond with your baby.

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