Every mother wants to give the best for her baby, including to breastfeed exclusively. However, breastfeeding often comes with many challenges, one of which is low breast milk production. To help boost and support breast milk supply, mothers can consume foods that may increase breast milk production, often called breast milk boosters in Indonesia.

Foods to Increase Breast Milk Production (Breast Milk Boosters)

According to the CDC, breastfeeding mothers need an extra 330-440 kcal per day compared with their calorie needs during pregnancy. This additional calorie requirement can vary depending on body mass index, daily activities, and breastfeeding patterns. In general, breastfeeding mothers need a balanced intake of vitamins, minerals, and nutrients such as iodine and choline to support good breast milk production.

Some breast milk booster foods that breastfeeding mothers can consume include:

1. Eggs

Eggs, especially boiled eggs, are an easy choice to increase breast milk production at home. Besides protein, eggs also contain iodine, choline, lutein, vitamin B12, vitamin D, and folic acid. These nutrients can increase prolactin secretion, a hormone that stimulates breast milk production.

2. Milk and Dairy Products

Milk and dairy products such as cheese and yogurt are rich in calcium, that can increases bones and teeth strength. If a breastfeeding mother does not get enough calcium, the body will take the calcium from the bones and tissues, increasing the risk of osteoporosis. Therefore, breastfeeding mothers are advised to consume enough calcium to prevent calcium deficiency.

3. Seafoods

Fish and other seafoods are good protein sources that can be used to increase breast milk production. Some breastfeeding mothers hesitate to eat seafood because it contains mercury and lead, that can pass to the breast milk. According to the CDC, types of seafood that are considered safe and good for breastfeeding mothers include salmon, tilapia, tuna, anchovies, sardines, mackerel, clams, and oysters.

4. Nuts

Nuts are a popular choice for breastfeeding mothers. Although all types of nuts are good for supporting breast milk production, experts particularly recommend almonds and chickpeas. These nuts are rich in essential fatty acids, protein, vitamin E, calcium, zinc, and iron, which help improve breast milk quality.

5. Dark Leafy Greens

Iron deficiency in breastfeeding mothers can reduce breast milk production. To meet iron daily needs, breastfeeding mothers are advised to eat dark leafy greens with high iron content. According to Medical News Today, recommended dark leafy greens for breastfeeding mothers include kale, parsley, broccoli, and spinach.

6. Sesame Seeds

In some countries, Mexico for example, sesame seeds are a common food staple for breastfeeding mothers to help increase breast milk production. Sesame seeds are rich in calcium and zinc, which are beneficial for supporting breast milk production and maintaining healthy bone growth.

In addition to the six foods above, there are other foods that are believed to help increase breast milk production, such as corn, chocolate, sweet potatoes, and others. When choosing foods to support breast milk supply, mothers should also pay attention to possible allergies in themselves or their babies, especially with protein-containing foods.

If a mother has already consumed breast milk booster foods but her milk supply is still low, breastfeeding mothers should consider lactation management or other health factors. Consult a doctor or lactation consultant to support successful breastfeeding.

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