Breastfeeding and tending to small children non-stop is a calorie-burning endeavor that can leave caregivers drained and potentially undernourished. Fortunately, smoothies offer a convenient solution, allowing you to prepare and consume them single-handedly on the go. They are a fantastic addition to your routine. Below are some suggested ingredients to enhance lactation support.
Avocado: For an incredibly creamy texture, look no further than avocado as a fantastic addition. Avocados are a powerhouse of essential nutrients, boasting a rich content of fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate.
Spinach: Health experts strongly advise breastfeeding mothers to include spinach and other leafy greens in their diet. These vegetables are packed with iron, calcium, folate, and vitamin K, all essential for supporting lactation. Spinach stands out for its abundant phytoestrogen content, which effectively mimics estrogen in the body, ultimately boosting milk production.
Garlic: A time-honored natural lactation aid with a potent lactogenic effect that significantly boosts overall health. Research indicates that infants are naturally attracted to its flavor, potentially leading to improved sucking time. Moreover, garlic is known to strengthen immunity and provide protection against infections.
Organic Sunflower Lecithin: serves as a powerful natural fat emulsifier, effectively reducing the "stickiness" of milk and preventing fats from clumping together. Its ability to break down fat molecules in breast milk is crucial in avoiding clogged ducts and mastitis, while also enhancing the overall milk flow.
Fresh ginger: is a powerful ally for women post-delivery. Incorporating ginger into your diet can provide essential support for your body during this time. By including moderate amounts of ginger in your meals while breastfeeding, you can effectively combat depression and enhance your immune system. Stay strong and nourished with the benefits of ginger!
Oatmeal: Abundant in iron, this grain promotes lactation and alleviates stress. The fiber-rich oatmeal provides a quick sense of fullness and promotes digestive well-being. Moreover, it is packed with slow-digesting carbohydrates that enhance your energy levels and endurance.
Fenugreek: Embrace the power of this herb as a natural lactation aid. With its abundance of phytoestrogens, it effectively rebalances your hormone levels and boosts milk production. Remember to stay within the optimal daily intake of 3,500 milligrams per day. If you have heart disease, type II diabetes, or nut allergies, seek guidance from a healthcare professional before incorporating fenugreek into your routine.
Brewer’s Yeast: Brewer’s yeast is a powerful natural lactation aid packed with significant amounts of chromium, selenium, iron, and B-vitamins. These essential nutrients are crucial for your body to produce the highest quality and quantity of milk while breastfeeding.
Milk Thistle: With its powerful estrogenic properties, this herb confidently elevates prolactin levels and boosts the production of breast milk when incorporated into your daily routine. Enjoy milk thistle either as a supplement or in teas, while its seeds make a delightful addition to salads, curry, and vegetable dishes.
Have fun trying out these ingredients to see which ones suit you and your unique preferences and lifestyle. Let your creativity flow in the kitchen and play around with these foods to naturally boost lactation!
Written by Dr. Amanda Graves, SLPD, CCC-SLP, CLC www.IttyBittyMouthsFeedingSLP.com
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