What Foods Can New Mothers Eat to Help Milk Production While Nursing?

You are a nursing mother and concerned about the amount of nutrition your child is receiving from your breast milk. A balanced diet will ensure that your baby will grow into a healthy and strong child with a high immunity to childhood and adult diseases. Diana West and Lisa Marasco, co-authors of "The Breastfeeding Mother's Guide to Making More Milk," eloquently state, "By deciding to breastfeed, you have made a commitment to giving your baby the best of yourself. Every drop of your milk is a gift with lifetime benefits."

Instructions

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      Eat plenty of fruits and vegetables to supply your infant with essential supplies of vitamins. Choose colorful vegetables such as leafy green vegetables, sweet potatoes and carrots. Other vegetables such as fennel, celery and avocado also supply necessary nutrients to the breast milk. Fruits including strawberries, peaches, mangoes, grapefruit and even dried fruits contain essential vitamins that your growing baby needs. Making fresh smoothies for breakfast and assembling creative salads for lunch or dinner can go far in adding essential elements to your breast milk.

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      Choose whole grain items when purchasing breads and pasta. Grains such as barley, oats and rice are excellent choices to support lactation. Also consider basic foods such as brown rice, wheat breads and rolls and granola-type cereals to give your diet the essential requirements of vitamins E and B, magnesium and fiber.

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      Consume products such as meats, eggs, nuts and dried legumes to give your infant a daily supply of protein. Protein will also help supply the 400 to 500 extra calories the Mayo Clinic advises nursing mothers to consume through "nutrient-rich choices" every day for a maximum milk supply. Fish products such as shrimp or salmon will also help supply this essential nutrient. Avoid other seafood products such as tilefish, swordfish and king mackerel, as they may contain high amounts of mercury.

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      Consider a supplement if you wish to ensure that your baby receives the ultimate in nutrition. Some doctors will advise new mothers to continue taking their prenatal vitamins. The Mayo Clinic states that extra vitamin D may also be required to maintain your child's health, especially if you do not consume enough quantities of milk products or spend too little time in the sun. If you are a vegetarian, B12 supplements may be needed as this vitamin is difficult to derive from this type of diet. The Mayo Clinic teaches a nursing mother that "vitamin B-12 is essential for your baby's brain development."

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      Mothers Overcoming Breastfeeding Issues recommends adding certain spices to assist with your milk flow. MOBI reports that women throughout history have been well aware that certain spices have lactating powers that will help quench the thirst of a hungry baby. These powerful spices include marjoram, basil, dill and even garlic if it can be tolerated.

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