If you’re a member of any Mummy group, whether on social media or IRL (in real life), you’ll notice that one of the most commonly discussed issues among breastfeeding mums is: How to improve or boost breastmilk supply!
As the benefits of breastmilk and breastfeeding are well documented, it is unsurprising that most mums wish their breasts could rain milk.
There are definitely supplements on the market advertised to increase breast milk supply, but here are a few foods that are milk boosters according to Malaysian mums:
Dates
Dates are a calcium-rich food—and they’re thought to help increase milk supply, since they increase prolactin, which is needed for milk production. They’re also naturally sweet and rich in various vitamins and minerals. Eat whole, or chop some to add in your morning oatmeal.
Durian
With durian season in full swing now, there are frequent mentions of the King of Fruits helping to boost milk supply. That’s because durian is not only delicious but is rich in vitamins and minerals like vitamins A, B, C, folic acid, calcium, potassium, iron and so much more. Just remember not to overindulge as it is quite heaty and high in fat!
Dried longan and red date tea
Red dates and longan tea is a common confinement drink and is always recommended for maintaining milk supply. Dried longan is ‘warm’ and promotes blood circulation making it extremely beneficial to the heart and kidneys. Combined with the superpower of red dates in nourishing the blood, this drink is brewed to revitalise overall body and health wellness.
Fish
Salmon is known as a source of healthy fats and is also an excellent source of vitamin B12, vitamin D and selenium. There’s also niacin, omega-3 fatty acids, protein, phosphorus and vitamin B6,choline, pantothenic acid, biotin and potassium! No wonder it’s frequently mentioned as a milk booster!
Papaya
Green papaya fish soup is quite a common food for new mothers, given that its rich in protein from the fish and vitamins from papaya. But papaya can be eaten on its own or in a salad. It’s rich in vitamin A, vitamin C, folic acid and potassium, which is an important mineral for lactation. Papaya also has low cholesterol content, saturated fat and sodium making it an all round healthy choice.
Oats
Oats are a completely natural whole grain, high-fiber food. A bowl of oatmeal will keep you full for a long time after breakfast and may help increase your milk supply.
Plus, oats are high in iron; and iron-deficiency anemia, which is common in new moms, can mess with your milk supply. Try some overnight oats with fruits.
Cheesecake
Although healthy options are well and good, sometimes a girl just needs a rich and sweet dessert! Cheesecake is frequently cited as an instant milk booster and it could be because it’s rich in calcium.
Feeding your baby takes calcium from your body to help his bones develop so you need calcium to replenish the supply and maintain lactation. So say yes to cheesecake, mom!