Your new bundle of joy has arrived! Congratulations. After pregnancy, new moms tend to have new responsibilities. Not only do you have to shoulder your own personal and professional responsibilities but also the responsibilities of your newborn.

This is also the peak time for mental and physical development of your child. So, now is the time to keep your health in top form. Besides exercise, eating properly can help you stay healthy and strong for breastfeeding and beyond. Below are 10 essential lactogenic foods for new moms.

10 foods moms should eat to increase breastmilk

  1. Green leafy vegetables. Green leafy vegetables like spinach, lettuce, broccoli, etc are important for new moms. Green leafy vegetables are rich in Vitamin A, iron, and vitamin C. Green leafy vegetables have extremely low caloric value and are also a rich source of calcium and anti-oxidants. Both of these are extremely required for both the mom as well as her baby.
  2. Carrots. Carrots are a great food for lactating moms. Carrots contain phytoestrogens, beta-carotene and Vitamin A, all of which lactating mothers have an increased need. It’s believed carrots can provide extra energy needed by lactating moms, and it may improve supply and quality of breast milk.
  3. Legumes.  Chickpeas, lentils and other beans are great foods for nursing mothers. They are higher in calories which helps to increase energy. Hummus is a great chickpea snack to help increase breastmilk supply.
  4. Dairy. The National Academy of Sciences recommends that women who are breastfeeding should take in 1000 mg of calcium per day. If you are a lactating mother and you drink milk or consume dairy products on a regular basis to help stimulate and increase your breast milk supply. Some of the essential minerals and vitamins that are present in dairy products include protein, calcium, vitamin B, and vitamin D. It is highly recommended to have at least 2 servings of milk, yogurt, or cheese a day.
  5. Almonds. Almonds are packed with protein and are a great non-dairy source of calcium. Almonds are also a great source of Vitamin E which and essential fats needed for baby’s development. Almonds have also been shown to help in the production of breast milk.
  6. Salmon. One of the vital foods that are essential for new mothers is salmon. This fatty fish has a high amount of DHA, a type of fat that is important to baby’s nervous system development. Salmon is also rich in protein and vitamin B12, the two major nutrients that are essential for lactating mothers.
  7. Eggs. This protein-rich food is also rich in vitamin D. Eggs are beneficial to the development of your baby’s bones and skeletal system as well as the muscular system.
  8. Fennel. Fennel is another important food for new moms. Fennel helps to increase the breast milk supply in lactating mothers. Additionally, it can even help with digestion in mom and baby.
  9. Oatmeal. Oats are a natural whole grain, high-fiber food that may help increase your milk supply. High in iron, oats can help decrease iron-deficiency anemia, a common ailment in new moms that can disrupt your milk supply.
  10. Brown Rice. Brown rice, like oatmeal, is a great whole grain that is notable to lactation. This complex carbohydrate that provides lactating moms with energy needed for breastfeeding. But, it can also help with milk production in another way by increasing serotonin levels in the brain. Serotonin, a neurotransmitter that regulates moods, appetite, and sleep, can also stimulate prolactin—the key hormone involved in lactation.lactogenic food