Motherhood is a lifelong achievement or rather you may define it as a lifelong "responsibility"! Your hair will turn grey, but still you will find your child as a "child" even if he has become an adult in the eyes of the outer world. An "upcoming" motherhood marks the beginning of a long, dutiful journey. Nutrition will play an important part in your care-giving. Your nutrition will have an impact on your baby's nutrition as well when you are pregnant and after you give birth. Often women complain about low breast milk production and this is a serious issue since a baby will primarily feed on his mother's milk within the first few months of his birth.Breast milk production is directly related to what you eat and drink on a daily basis. Drinking plenty of water is vital, but food is another essential factor. Lactogenic foods can help increase the milk supply. Eating sufficient calories and getting an abundant supply of nutrients may support lactation, but there are some foods which contain substances that interact with or support the chemistry of lactation. These substances include phytoestrogen, natural plant sedatives, plant sterols, saponins and tryptophan. In addition, a rich supply of minerals and a good balance of fats ensure the optimal functioning of your cells and nerves. So what are the best foods and herbs which help to stimulate the production of breast milk? The list goes this way:· Fennel (Saunf): This herb is well known for its ability to boost milk supply. The seeds are stronger agents and have been used by women for centuries as a galactagogue (a substance that promotes lactation). Fennel is rich in hormone-altering compounds like anethole, dianethole and photoanethole. According to a 1980 report published in the Journal of Ethnopharmacology, these medicinal compounds can stimulate the production of estrogen and prolactin, which are necessary for breast milk production. Fennel can be eaten raw or cooked, for instance, steamed, or sauteed in butter and then simmered in a bit of water. As per experts' recommendations, fennel should be used only for a couple of weeks or for alternate weeks.
· Fenugreek (Methi):This herb is a natural galactogogue that stimulates the ducts in the breast to produce more milk. According to the University of Wisconsin School of Medicine and Public Health, fenugreek is usually used to boost milk supply for the short term. But this herb can be used safely over a long period of time as well. Women may use this herb till their milk supply becomes sufficient.
· Turmeric (Haldi): It has lactogenic properties and can also be taken to help prevent inflammatory conditions.
· Sesame Seeds (Til): Large, black sesame seeds are used to increase breast milk production across Asian countries. Husked, light-colored sesame seeds are also effective and are easier to digest.
· Apricots (Khubani): The University of Wisconsin School of Health and Public Medicine recommends to include apricots in the diet to boost breast milk supply. Apricots are high in vitamin C and other vitamins that are also beneficial for the baby.
· Carrot, Beet and Yam (Shakharkand): These reddish vegetables are full of beta-carotene which is needed in extra amounts during lactation. Carrot seed has been used as a galactagogue, and the vegetable, also containing the volatile oils and phytoestrogen, acts as a gentler support.
· Dark Green Leafy Vegetables: Dark leafy green vegetables are another food recommended by the University of Wisconsin for boosting breast milk supply as they are potent sources of minerals, vitamins, enzymes and phytoestrogen that support lactation.
· Parsley (Ajmooda): It is a herb that boosts breast milk production.
· Green Foods: Barley grass is classified as one of the "green foods". They are able to increase the fat content of the mother's milk, resulting in a creamier, more nutrient-rich and filling diet for her baby. It is also reputed to increase the volume of milk in some lactating women.
· Barley (Jau) Water: It is also used as a galactagogue.
· Garlic: It is famous for its medical benefits and has a long history as a galactagogue, but it should be taken in moderation as some people have low tolerances for garlic. In one study, babies were seen to latch on better, suckle more actively and drink more milk when the mother had garlic prior to nursing.
· Ginger: It is helpful for the letdown and milk flow.
· Green Papaya: It is taken as a galactagogue across Asia. It is a superb source of enzymes, vitamins and minerals, including vitamins C, A, B and E. Green papaya is the unripe fruit and it needs to be simmered until soft. Green papaya can also be taken in the form of a supplement.
· Grains and Legumes: They have a long history as galactagogues. The most commonly used grains include oats, millet, barley and rice. Legumes that need to be included in your diet are chickpea, mung beans and lentils.
· Nuts: Nuts that support milk supply include almonds, cashews and macadamias. Raw nuts should be preferred over the roasted or the salted ones.
· Fats and Oils: Healthy fats play a vital role in cellular and neural metabolism. The kinds of fats a mother eats will influence the composition of fats in her milk. Make sure to eliminate the unhealthy fats such as partially hydrogenated vegetable oils and trans fatty acids from your diet, as these will also enter your milk.
· Oats (Jaee or Avena sativa): It is one of the most nutritious foods containing proteins, vitamins, minerals and trace elements that nourish the nerves, support the metabolism of fats and uplift our spirit. It is another potential way to boost milk supply. According to some lactation consultants, oats may support lactation because they are rich in iron, they are comforting and share properties with some other common galactogogues like alfalfa. Like other galactagogues, oats act as antidepressants and antispasmodics and they also increase perspiration.
· Spirulina: It is a non-toxic variety of blue-green algae reputed to increase the milk supply and the fat content of milk in some lactating mothers. It is valued for its proteins, enzymes, minerals, vitamins, chlorophyll and essential fatty acids. Spirulina's nutrients are easily absorbed, even when a person's digestion is not up to par.
· Beverages: Lactogenic beverages include water, commercial lactation teas, ginger ale, non alcoholic beer, natural herbal root-beers and any imitation coffee containing chicory, dandelion or malt.
· Brewer's Yeast: It can help increase milk supply as well as introduce essential nutrients like vitamins B, B12 and protein into the breast milk. Brewer's yeast also contains protein and good levels of phytoestrogens.
Your nutrition will affect your baby's nutrition. After all, he is one of your body parts, which have got detached in due course of time and as per the laws of the Nature. And he is a living body part which will require the same support that you and other living beings will require to sustain life!
