One challenge that nursing mothers has is about breast milk production. They are afraid that the milk is not enough for their babies. There are various ways that we can use to solve this problem. One of those solutions is to consume certain foods that will increase breast milk production naturally.
Bitter melon (Pare)
Rich in vitamin C, an antioxidant that helps protect cells from damages, improves bones health, teeth, gums and blood vessels as well increases the absorption of iron. It has phytochemical contents such as lycopene and lutein that will stimulate insulin production.
This bitter melon is suitable for nursing mothers with diabetes since it lowers blood sugar levels. Pare is also known as anticancer, antiviral, antibiotics and a naturel intestinal worms exterminator. Pan-fried is the best method to cook pare, especially to reduce the bitter taste.
Rich in vitamin A, vitamin C, folic acid and potassium. Papaya also has low cholesterol content, saturated fat and sodium. Papaya has 33% vitamin more and 50 % potassium more than an orange. Papaya meets the need of potassium in lactation. Mothers need more potassium during nursing time. Potassium deficiency causes mood swings and can cause depression, while when a mother breastfeeds her baby she needs to be positive and happy. You can eat papaya directly, makes papaya juice or smoothie.
Rich in vitamins A and C, potassium and folic acid, but low in saturated fat, cholesterol and sodium.
It meets the needs of vitamin A for nursing mother. Besides that, high water content in watermelon is also good to hydrate body. Nursing mother should drink around eight glasses of fluid every day either in the form of water, juice, tea, decaffeinated coffee and milk. You can eat watermelon directly.
Rich in protein, thiamine (vitamin B1), iron, magnesium, phosphorus, potassium and manganese. Green beans are also a source of folic acid, but it has low content of sodium, saturated fat and contain no cholesterol at all.
It is good as protein source from vegetable. Thiamine or vitamin B1 changes carbohydrate into energy because nursing mothers need more energy. Thiamine deficiency can cause irritability, difficulty to concentrate and sadness. If you have enough thiamine, it will make good mood and will trigger oxytocin hormone to produce milk.
Syzygium samarangense (Jambu Air/Pink Water Fruit)
Rich in vitamins A, C, calcium, phosphorus, and iron. Its calcium content is needed to improve muscle and nerve functions. While vitamin A is useful to improve baby’s immune system and increases resistance to fight infection. This fruit contains a lot of water, so it gives cold and relax sensation, which can neutralize distress on nursing mothers.
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