15 Foods to Eat When Lactating
When lactating, consuming a nutrient-dense diet of whole foods will help proceed you lot strong. Focus on foods rich in vitamins A, B1, folate, B12 and minerals calcium, iron and zinc, which are often insufficient when lactating. Also, eat plenty of healthy fats, specially omega-3 fat acids. And of course, drink water! Lots of h2o!
Considering these nutritional filters, these foods are the following lactation superstars:
- Beans (particularly black, navy and pinto)
- Collard Greens
- Grass-fed Beefiness
- Liver
- Mushrooms
- Mussels
- Oysters
- Peas
- Salmon
- Sardines
- Scallops
- Shrimp
- Sunflower Seeds
- Sweet Murphy
- Trout (farmed, rainbow, Steelhead but avert lake trout)
If you're trying to produce more milk, one key is the efficient *removal* of breastmilk. In other words, breastfeed and/or pump regularly. Also, some herbs are known to support milk production, and top of our list is Moringa and Milk Thistle. Every bit always, consult your healthcare provider earlier taking any herbal supplements.
For information on how to preserve nutrients while storing, warming, and even cooking with chest milk, hop over to our page on How to Store & Warm Breast Milk.
Hope this is helpful and keep upwards the great work! xo
Reviewed by:
Jamie Truppi, MSN, CNS
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