There seems to be a lot to do in pregnancy and breast milk pregnancy. People are often told to avoid what food to eat, participate in activities, etc. But what food should we eat?

Watch this video “Best foods to eat when breastfeeding”(4mins 28 seconds)

Which foods are best for milk production?

When trying to meet your baby’s needs (especially if you are a mom who is breastfeeding), eating more foods that help maintain your health will have a big impact. Everyone knows that fenugreek, fennel, goat, and other urea milk supplements can help you increase your supply.

But did you know that you can influence the supply by eating everyday food?

Although eating oatmeal, blueberries, or spinach itself does not increase the supply, its purpose is to provide your body with the nutrients wisely to make it the best milk machine!

Therefore, here is a list of the best foods for breast milk during pregnancy!

1.Folic acid.

This mineral is essential to prevent birth defects during early pregnancy, but its power will continue into infancy by encouraging infant growth. Folic acid is also your inner friend.

The daily goal is 500 micrograms-slightly lower than the 600 micrograms required during pregnancy. Try to strengthen the cereal; 1 cup of Special K and 1 cup of Kellogg’s All-Bran Original each contain 400 micrograms of folic acid.

For dinner, add 1 cup of fried spinach (350 mcg), black-eyed beans (350 mcg), or asparagus (243 mcg) to the plate.

2.Various vitamins.

Speaking of folic acid, make sure that you take a female multivitamin every day to get 400 micrograms of this mineral and other nutrients you and your baby need, said Willow Jarosh, co-owner of New York C&J Nutrition.

This will save you from worrying about an insufficient diet for a day. If you have other babies in the future, switch back to the prenatal dose when you start trying to become pregnant or receive a positive test. Please contact your OBGYN for more information.

3.Calcium.

If you do not supplement this mineral necessity, your body will “rob” your bones to ensure that there is enough calcium in breast milk to nourish your baby’s bones and nervous system.

Starting from breakfast, reach your goal of 1,000 mg per day: Pour 1 cup of skimmed milk (300 mg) into 1 cup of the original total amount of cereals (1,000 mg), and there are countless things you can do.

Some other tips for hitters: drink 1 cup of orange juice (150 mg), slide 1 ounce of cheese (200 mg) into your turkey sandwich, and snack in fat-free yogurt (250 mg) on ​​a cream cup And then steam a cup of broccoli for dinner (156 mg). To be on the safe side, take 500 mg calcium supplements (halving your daily needs).

4.A lot of liquid.

Dr. Nancy Hurst, director of breastfeeding services at the Women’s Pavilion at the Texas Children’s Hospital in Houston, said that drinking too much water increases the milk supply is a myth.

But it can really help your body recover from the physiological stress of childbirth and provide you with more energy. Drink water every time you care or pump, if your urine is clear, you will know you have drunk enough.

5. Fish.

The more fish you eat, the more omega-3 fatty acids are contained in breast milk, which is essential for the development of the baby’s eyes and brain. “Lori Feldman-Winter, MD, a pediatrician in Camden, New Jersey, said a spokeswoman for the American Academy of Pediatrics.

Eating less of these beneficial fats is also good for you and can prevent heart disease and cancer. The 6-ounce salmon slices are packed 1.7 grams of an omega-3 fist, which is a low-fat food. Mercury swimmer.

Tuna also contains omega-3s, making it ideal for breastfeeding diets. The mercury content in canned food is lower than tuna steak (you should It’s limited to 6 ounces per week.) Isn’t it a fish lover?

Walnuts (2.6 grams), flax seeds are added to oatmeal, and omega-3 fortified eggs are used for breakfast.

6. Breastfeeding food.

Oats, fennel, brewer’s yeast, and fenugreek (herbs commonly used in breastfeeding supplements) are considered foods that increase the supply of breast milk.

Consider stirring a batch of lactating cookies containing several of these ingredients; Allrecipes has a delicious 4.5-star recipe that contains two milk-enhancing foods (beer yeast and oatmeal).

In addition, you can also buy breastfeeding tea, which is an herbal supplement sold to nursing moms. Many breastfeeding tea options contain fenugreek or fennel, which can be found in pharmacies everywhere.

Will vegetarian food affect my breast milk?

As long as you consume enough calories and get all the nutrients your body needs-carbohydrates, proteins, fats, vitamins, and minerals you will be fine.

Those who eat vegetarian and vegan foods during breastfeeding should make sure they take a lot of vitamins, vitamin B12, vitamin D, calcium, and omega-3 fatty acids, so choose foods or supplements that will enable you to supplement these important nutrients.

If you use vegetarian food, vegan food, longevity biology, or other special diets, you may need to seek additional advice from a healthcare professional to ensure that you get all the nutrients you and your baby need.