Improve Your Breast Milk Supply With These Superfoods

One of the best gifts a new mother can give to her newborn baby is breast milk.

Breast milk is highly nutritious for babies. It has an optimal balance of water, sugar, protein, and fat. All of these nutrients are essential for a baby’s mental and physical development. It is recommended until the baby reaches 6 months of age because of all its benefits.

Moreover, breastfeeding also reduces the risk of your baby of developing allergies or asthma, frequent ear infections, and respiratory illnesses. Through breastfeeding, emotional and physical bonding between mother and baby are more developed.

Nursing mother also benefits from it. Many experience better uterus shrinkage, weight loss, less postpartum depression, and less blood loss following delivery. Aside from this, breastfeeding also reduces the risk of rheumatoid arthritis, breast cancer, and cardiovascular disease.

Here is the list of foods that will boost your milk production.

Brown Rice

Due to its high fiber and nutrient content, brown rice is far better than white rice.

Brown rice helps you keep feeling full longer and maintain a consistent blood sugar level due to its richness in complex carbohydrates. It also provides your body the needed calories to produce the best quality of breast milk to support your baby’s growth and development in the initial stage.


Almonds, walnuts, and cashews are super healthy foods for nursing mothers.

Almonds are high in fiber, protein, minerals, vitamins, and antioxidants as well as a good non-dairy source of calcium. These are all beneficial for the overall health of the mother and newborn baby.

Aside from this, the monosaturated fats in almonds increase the richness of breast milk. The immune-boosting properties of almonds can provide the new mother the much-needed energy required to take care of the baby.

Coconut Oil

Extra-virgin coconut oil contains essential fatty acids such as omega-3 fatty acids that aid the production of hormones responsible for breast milk production. These essential fatty acids actually help in producing fattier and more nutritious breast milk.


Leafy green vegetables such as spinach, Swiss chard, kale, broccoli, and collards are a must for nursing mothers.

Spinach as well as other leafy green vegetables, such as kale, Swiss chard, collards, and broccoli, are a must for nursing mothers.

Found in spinach are antioxidants that boost your baby’s immunity while its vitamin A ensures the healthy development of your baby.

Spinach also contains folates, which help prevent various birth defects during pregnancy. Plus, it is also beneficial for those mothers who experienced lots of blood loss during delivery and for those recovering from C-section.


Oatmeal is a natural whole-grain, high fiber food that is easy to prepare and easily digested.

It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the baby and milk production.

Likewise, it also serves as a comfort food for many women who suffer from stress and depression after childbirth; and prevents iron-deficiency anemia, which is common among new moms.


Eggs are rich in protein, vitamins B12 and D, folate, choline, lutein, and riboflavin.

Egg yolks are rich in vitamin D, which is important for newborn babies. A perfect balance of all the essential amino acids can be found in the protein of eggs.


Women should reach for vitamin A-rich foods like carrots during pregnancy and through the breastfeeding period. Vitamin A aids in the healthy development of the fetus and the newborn, with lung development and maturation being particularly important.

Furthermore, carrots have alpha- and beta-carotene which promote breast tissue health and lactation.
Start your day with a glass of fresh carrot juice or include carrots in your salads or soups.


In a 2002 study published in the Food and Nutrition Bulletin, it noted that the mother’s intake of vitamin C is significantly correlated with the vitamin C content of breast milk. This study stresses the need to increase the consumption of vegetables and fruits rich in vitamin C.

Oranges are also packed with vitamins A and B, magnesium, potassium, phosphorus, and calcium. It is great for recovering from weight gain due to pregnancy and strengthening the immune system.

Drink about 2 glasses of orange juice daily and opt for water, skim milk, and soup to keep your body dehydrated.