#breastfeeding #superfoods #lactation #tips

Super foods for maintaining a good milk supply -

Oatmeal – This complex carbohydrate will make you feel fuller, longer, and may increase your milk supply! Oats are rich in iron, protein, and fiber.

Eggs – While eggs are on the list of food allergens that may lead to sensitivity in babies as long as your child is symptom free you should enjoy this super food! Look for DHA fortified varieties for another way to get this essential fatty acid into your diet. Hard boiled eggs are a prepackaged snack with a dose of vitamin D that’s difficult to find in other foods.

Leafy Greens – You and your baby need vitamin A, iron, calcium, and folic acid while you’re breastfeeding. Leafy greens such as kale, spinach are a great source.

Coconut Oil – It has gained popularity lately, with good reason. Coconut oil contains lauric acid which is what makes it so similar and vital to breast milk.

Almonds – Almonds, almond butter, and almond milk are said to increase milk production. They also provide DHA, calcium, and magnesium.

Fish – While you want to be cautious about the mercury content of the fish you are eating, white and non-oily fish are good sources of DHA and protein. Salmon and tuna are great in moderation.

Fruit Salad – Salads provide variety all in one bowl so don’t forget about fruit salads! Great for breakfast or a side, you can load up on the fruits that you love. I love to mix the next food on the list into my fruit salad

Yogurt – Yogurt is a way to get probiotics for you and your baby. Look for a variety that contains live and active cultures to increase the digestive health of you both!

Seeds – Flax seeds, sesame seeds, chia seeds, and hemp seeds are all tiny sprinkles of essential amino acids plus vitamins and minerals. Add these to your yogurt, smoothies, or salads to increase nutrition.