The new mother’s body needs proper nutrition to maintain the flow of milk. But it can be hard to find time and energy. Eating frequently might be the last thing on a mother’s mind. However, it is important for a mother to energize herself regularly. Also, eating nutritious meals and lactation food throughout the day is the best way to ensure a healthy milk supply for the baby. Below are few quick and easy recipes to boost lactation in new mothers
1. Lactation tea
It is important to stay hydrated while breastfeeding. There is a variety of tea available in the market for nursing moms. Also, can be prepared at home with a few herbs like fenugreek seeds, fennel, anise, carom seeds.
Soak a teaspoon of fenugreek seeds in a cup of water overnight. The next morning, bring this water to a boil until it reduces a bit, then strain it and drink hot fenugreek/ boiled tea.
Boil a cup of water with a teaspoon of fennel powder. Let it rest for 5 minutes. Then strain the mixture, add honey to taste, and drink warm. It can be taken twice a day. Fennel seeds can be chewed after a meal and fennel powder can be added while cooking vegetables or jaggery rice.
Oats are full of fiber, iron, folate, vitamins, minerals, and antioxidants. In addition to the above nutritional benefits, oats help in boosting lactation. Therefore, oats should be added to the mother’s diet.
Here are a few options
1. Overnight soaked oats
2. Oats cookies
3. Oats ladoo
4. Oats porridge
5. Masala oats
6. Oats Milkshake
Overnight soaked oats recipe
-Rolled Oats– 1/3 cup
-Milk – 1/3 cup
-Banana/ Carrot – 1/2 cup
-Honey – 1-2 tsp
-Almonds/ Walnuts – 5-6
Take a mason jar, add rolled oats then milk. Add a diced banana or grated carrot. The cinnamon powder as per taste and nuts and honey.
3. Cumin seeds
Jeera helps with digestion and stabilizes blood pressure. The roasted powder can be added to yogurt, soup, and vegetables. Along with above benefits, Jeera water increases breast milk and prevents heartburn.
How to make Jeera water for lactating mothers
Boil a liter of water with 1 tablespoon of jeera seeds for 10-15 minutes. Turn off the heat afterward. Strain, drink, and exercise caution as necessary.
4. Sesame seeds
Sesame seeds are a rich source of calcium and a good source of fiber, iron, magnesium, phosphorus, copper, and manganese. So, toasted sesame seeds can be added to curries, soups, and salads. Sesame seeds ladoo is one of the renowned lactation food.
Sesame Ladoos to boost lactation
- Sesame seeds-1 cup
- Jaggery -1/2 cup
- 1 tsp of ghee
Boil the jaggery with 1 teaspoon of ghee until it thickens and you get a smooth and consistent ball. Add the sesame seeds and mix well. Grease your hands with ghee and roll them into balls while they’re still warm. Store in an airtight container and enjoy. It has a shelf life of 10-15 days if stored in an airtight container.
5. Papaya Salad
Papaya salad is also an easy and quick lactation food for breastfeeding mothers.
Raw papaya, Garlic Cloves, Chillies, Jaggery, Lemon Juice, Tomato, and Peanuts (roasted)
In a mortar, crush the garlic, add the chili to it and mix. Add brown sugar, lemon juice, and mix until you get a paste. Then roasted peanuts and tomatoes and stir. Add the grated papaya, stir until all the ingredients are mixed.
6. Moringa powder
Moringa leaf powder is clinically proven to increase breast milk production and is rich in a wide range of vitamins and minerals. Mothers who consumed moringa leaf powder were found to produce more than twice the amount of breast milk compared to those who did not. One of the convenient ways to consume it is Moringa capsules available on the market. Apart from this, 1-2 tbsp of moringa powder can be added to smoothies and soups.
Drumstick juice improves blood circulation and stimulates mammary glands. Hence, boosts lactation. ½ Cup of this juice can be consumed every day.
7. Brown rice
As per studies, brown rice may also have an effect on the brain to stimulate milk production by increasing the production of serotonin, a neurotransmitter that can stimulate prolactin, a hormone involved in lactation. Brown rice can be consumed in multiple ways like brown rice upma, pulao, idli, pudding, dosa, etc.
Brown Rice pudding recipe
- Brown rice – 2 1/2 tbsp
- Jaggery – 4-5 tbsp
- Milk – 2 cups
- Roasted nuts
- A pinch of cardamom powder
Cook milk and rice in a vessel and simmer until the milk has reduced slightly, keep stirring. Add brown sugar and powdered cardamom and mix well. Turn off the heat and garnish with chopped nuts.
8. Extra Fluids
Along with lactation food, fluids also play important role in milk supply. Lactating mothers need extra fluids during breastfeeding to substitute fluid loss in their bodies and facilitate milk production. Therefore, during breastfeeding, one should drink as soon as you are thirsty.
Babies get their complete nutrition from breast milk. This simply means that breast milk contains all the essential nutrients that a baby needs for growth and development. Breast milk is about 90% water. Therefore, when you breastfeed your baby, your body experiences a significant loss of fluid. Therefore, your need for water increases during feeding, and it is imperative that you consume it so as not to become dehydrated.