12 Best Foods to Boost Breast Milk Quality

by Srilekha Kumar on January 27, 2023

Any mother would undoubtedly want to provide their child with the highest quality of everything in their life. And it all starts with breastfeeding - delivering the greatest and highest quality nutrients to her infant. Breast milk is a baby's sole source of immune-boosting factors, protein, and other nutrients required for their overall growth. As long as you are healthy, the quality of your breast milk will be excellent for your baby. Continue reading to learn about foods for increasing breast milk quality so that it aids in a child's healthy weight gain and growth. This read will tell you various evidence-based practices and foods that moms have used for ages.

Importance of lactation in babies:

Breastfeeding is a gift that only you can give your baby. It has its own health benefits for both mother and child. Breast milk is uniquely suitable for the newborn child’s nutritional needs and it also contains immunological and anti-inflammatory compounds that protect the child against various diseases. It is also easily digested so there is no problem of constipation, diarrhoea or upset stomach in babies. Also check, Best milk for Babies

From the moment you conceive, the process of lactation begins, and hormonal changes send signals to the mammary gland to make milk preparation for the baby. Only having milk in the mammary gland is not enough, you have to maintain it. Therefore, the more you breastfeed your infant, the more milk your body produces.

Foods that help to increase the breast milk quality:

Here are some best foods to increase breast milk supply and quality:

1. Fenugreek:

Fenugreek is one of the most effective meals for increasing milk production and its quality. It is the finest galactagogue ( foods for increase breast milk).  It helps in activating the mammary glands to boost the production of breast milk. Also check,Nuts and seeds that help with milk production 

2. Moringa:

Moringa is also a powerful galactagogue. It was reported to have a positive impact on breast milk production and its quality. It's packed with nutrients essential for nursing moms and newborn babies. Though it is ideal to ingest fresh moringa leaves, soaking moringa powder in water and consuming it can also ensure the absorption of nutrients much more efficiently.

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3. Shatavari:

This Ayurvedic herb has been used to help women with breastfeeding concerns. It possesses qualities that aid in the production of prolactin and corticoids, which aid in the increase of breast milk, and so enhance lactation and breast milk quality.

4. Ginger:

Ginger is utilised for its health advantages in addition to giving flavour to a variety of dishes and beverages. It is a well-known natural galactagogue among nursing mothers. There is, however, evidence to support ginger's effectiveness in enhancing breast milk volume and its quality.

5. Nuts:

Nuts like peanuts, Almonds, Cashew, and Hazelnut provide energy for a breastfeeding mother to stay active throughout the day. It is the best snack to include in a breastfeeding mother’s diet. These nuts help to boost milk production. Also, consuming nuts new study suggested that the consumption of nuts while breastfeeding can help to protect babies from developing allergies. Nuts are considered one of the best foods for increasing breast milk.

Also check, Best nuts and seeds

6. Seeds:

Seeds like melon, sesame, and pumpkin help in milk production. Sesame is a rich source of calcium which is the most important nutrient for breastfeeding mothers. Pumpkin seeds are a natural source of DHA and alpha-linolenic acid which helps in boosting milk volume.

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7. Jaggery:

Iron and essential minerals like potassium, magnesium, and phosphorus are abundant in jaggery. It helps in the build-up of milk in the breast. Eating it with a piece of Garlic can help boost breast milk production and enhance its quality.

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8. Turmeric:

For hundreds of years, this golden spice has been utilised in Ayurvedic medicine as the best galactagogue (the food that boosts milk production).  Hence, Turmeric may help nursing mothers by increasing milk production, relieving pain, and lowering depression.

Also check, Breast Milk HMOS.

9. Vitamin E:

Vitamin E is only transferred to the foetus through the placenta during pregnancy, therefore breast milk is the only source of this nutrient for exclusively breastfed newborns. This is an important strategy to provide the infant with antioxidant protection while also stimulating immune system development.

10. Sunflower lecithin

It is a natural fat emulsifier that can aid to lessen the "thickness and stickiness" of milk. It may also help release existing fatty blockages, boosting milk flow, quality and quantity of milk supply.

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11. Cocoa solids:

It's chocolate, but it's healthy!!! It can assist nursing mothers in increasing their milk production. It not only delivers excellent nutrition to enhance a nursing mother's milk production, but it also gives a slew of additional health advantages to a new mother.

Also check, Best foods to increase breast milk supply

12. Cinnamon:

Cinnamon promotes the flow of mother's milk. For milk stimulation, combine honey, milk, and cinnamon powder. Having honey and cinnamon is therefore not only healthful but is also a fantastic choice for increasing milk production.

Also, check Role of Prebiotics and Probiotics in Digestion