8 foods that boost the quality of breast milk

Breastfeeding women consuming a diet that includes brown rice, red meat, eggs, fatty fish, colorful vegetables, milk, and beans can enhance the quality of breast milk. Breast milk is considered the best source of nutrition for infants and young children as it is essential for their growth and development. It is recommended that babies be exclusively breastfed for the first six months of life and then continue breastfeeding along with solid foods until they are at least one year old, or longer if possible. In certain cases, parents should seek guidance from pediatricians or nutritionists for advice on feeding.

MSc. Nguyen Anh Duy Tung, from the Nutrihome Nutrition Center, emphasizes the significance of nutrition in impacting the quantity and quality of breast milk, which in turn influences the overall health of the child. There are specific foods that women should include in their diet while breastfeeding to optimize the quality of milk. Brown rice is rich in fiber, vitamins, minerals like B1, B2, B3, B5, B6, calcium, magnesium, iron, selenium, potassium, and sodium. It supports the body in increasing lactation and improving the quality of breast milk. Red meat such as beef, buffalo, pork, goat, and lamb is a quality protein source that is also rich in iron, zinc, and vitamins B6, B12, which provide energy to breast milk and aid in the child’s weight gain.

Eggs are another nutritious food item that contains protein, choline, lutein, along with vitamins A, B, B9, B12, D, and various minerals. These nutrients are vital for breast milk and help enhance the child’s immunity and neurological functions. Fatty fish like salmon, basa, herring, and mackerel are abundant sources of omega-3 fatty acids, high-quality protein, and vitamins B12 and D. They contribute to increasing breast milk production and promoting the child’s brain development. Colorful vegetables such as Malabar spinach, spinach, sweet potatoes, and carrots offer a variety of vitamins and minerals that help improve milk quality and boost the child’s immunity.

Incorporating milk and dairy products like yogurt, whey, and cheese into one’s diet provides essential nutrients required by breastfeeding women. These dairy products also facilitate calcium absorption and metabolism. It is recommended that breastfeeding mothers consume 6.5 units of milk and dairy products per day. Nuts including almonds, walnuts, pistachios, macadamia nuts, cashews, and chia seeds supply vegetable protein, omega-3, vitamins, minerals, and antioxidants, which help in adding energy to one’s diet and enhancing milk quality. Beans like red beans, green beans, black beans, soybeans, and kidney beans contain phytoestrogens that stimulate the mammary glands, increase milk ducts, and provide vitamins, minerals, fiber, and protein that can thicken and strengthen breast milk.

Dr. Duy Tung advises women to consume a balanced diet during the breastfeeding period, including carbohydrates, fats, proteins, vitamins, and minerals. It is essential to maintain a daily energy intake of 2,100-2,700 calories in the first six months postpartum and 2,200-2,800 calories in the subsequent months. Additionally, staying hydrated by drinking about 2.5-3 liters of water daily is crucial to ensuring an adequate milk supply for the baby. Engaging in regular exercise, practicing good sleeping habits, reducing stress and anxiety, refraining from alcohol consumption, and avoiding cigarette smoke or other stimulants are also important health tips for breastfeeding mothers. Regular nutritional assessments can help identify any deficiencies or excesses in the body, enabling doctors to recommend a suitable nutrition plan to enhance the quality of breast milk and promote the child’s growth and development.