Consuming foods that stimulate breast milk is one way to facilitate and increase breast milk production. In addition, breastfeeding mothers must also pay attention to the nutritional content of the food consumed because it affects the quality of breast milk and the health of breastfeeding mothers.
Breast milk (ASI) is the main food for babies in the first 6 months of their lives. The nutrients contained in breast milk are in accordance with the needs of babies to support their growth and health. Breast milk has also been proven to protect babies from various diseases.
Breast milk production will be adjusted to the baby’s needs. This means that the more often the mother breastfeeds or expresses breast milk, the more breast milk production will increase.
However, breast milk production can also decrease if the nursing mother feels stressed, dehydrated, or does not get enough food or nutrition. Breast milk production also decreases if the baby’s breastfeeding method or attachment to the nipple is not correct.
To facilitate and increase breast milk production , breastfeeding mothers can try several things, including consuming foods that stimulate breast milk production.
Breast Milk Booster Foods for Your Little One’s Growth and Development
During breastfeeding, Busi needs to consume around 400 more calories to keep her milk production flowing smoothly. This intake can be obtained by consuming a balanced nutritious diet and drinking 8 glasses of water a day.
If breast milk production is not smooth, breastfeeding mothers can consume several types of foods to stimulate breast milk production as follows:
1. Katuk leaves
Katuk leaves or Sauropus androgynus are one of the traditional breast milk-stimulating foods that have long been used by Indonesian people.
These leaves are rich in vitamin A, vitamin C, vitamin E, protein, and calcium. In addition, katuk leaves also contain iron, magnesium, and zinc.
Based on research, consuming katuk leaves is useful for stimulating prolactin and oxytocin, which are hormones that play a role in the production and release of breast milk .
2. Moringa leaves
Moringa leaves ( Moringa oleifera ) are one of the plants believed to be able to facilitate breast milk. Moringa leaves contain vitamins, minerals, amino acids, and glycosides that are needed by breastfeeding mothers.
A study shows that consuming moringa leaf extract is beneficial for increasing breast milk, although not very significant. Therefore, further research is still needed to prove the effectiveness of moringa leaves as a food that stimulates breast milk.
3. Spinach
Breastfeeding mothers are prone to anemia or iron deficiency in the blood. This can affect their health and cause reduced milk production.
Eating foods rich in iron, such as spinach, can help overcome this problem. In addition, spinach and several other green vegetables can also be used as breast milk-stimulating foods because they contain phytoestrogens that can increase breast milk production.
4. Ginger
Ginger is a herbal plant that is thought to stimulate and facilitate breast milk production. To use it as a breast milk-stimulating food, mothers can consume fresh ginger tea or add it to cooking.
In addition to the above foods, other foods that stimulate breast milk production are garlic, almonds, and fennel. However, the effectiveness of these various foods that stimulate breast milk production still needs to be studied further.
Various Important Nutrients to Increase the Quality of Breast Milk
The food that breastfeeding mothers consume can also affect the quality of breast milk. To maintain the quality of breast milk, in addition to consuming foods that stimulate breast milk production, breastfeeding mothers can also consume foods that contain the following nutrients:
DHA
DHA is one type of nutrient that is very important for the development of the baby’s nervous system. This nutrient can be obtained from salmon and fish oil. When breastfeeding mothers consume foods containing DHA, the DHA content in breast milk also increases.
Vitamin D
Vitamin D is useful for helping the absorption of phosphorus and calcium in babies. Both nutrients are useful for supporting growth and maintaining healthy baby bones. Vitamin D deficiency can cause rickets and disorders in baby bones.
Vitamin D, which is a fat-soluble vitamin, is also distributed to babies through breast milk. Therefore, breastfeeding mothers need to consume around 600 IU of vitamin D every day so that breast milk is of good quality and the baby’s daily vitamin D needs are met.
Mothers can meet their daily vitamin D needs from sun exposure and by consuming foods rich in vitamin D, such as fish, fish liver oil, and milk. In addition, vitamin D can also be obtained by taking supplements according to doctor’s advice.
Vitamin C
Adequate intake of vitamin C is also important to improve the quality of breast milk. The vitamin C content in breast milk can optimize the immune system so that the baby stays healthy. In addition, vitamin C is also needed to optimize iron absorption.
Breastfeeding mothers are advised to consume at least 120 mg of vitamin C per day. This vitamin can be obtained from oranges, cantaloupe, kiwi, broccoli, peppers, and purple cabbage.
Vitamin A
Similar to vitamin D, vitamin A is also a fat-soluble vitamin that can be passed on to babies through breast milk.
Vitamin A in breast milk strengthens the immune system and maintains the health of the baby’s skin and eyes. Breastfeeding mothers need about 950 mcg of vitamin A per day, which can be obtained by consuming carrots, sweet potatoes, spinach, and liver.
Protein
Protein is good for breastfeeding mothers because it can build the baby’s muscles and bones, and support their growth and development. To meet the daily protein needs during breastfeeding, which is around 80 g per day, breastfeeding mothers can consume tofu, nuts, fish, eggs, poultry, and lean meat.
Amino acids
Amino acids are also needed to build proteins and hormone formation, and to ensure the baby’s nervous system runs smoothly. These compounds can be obtained by consuming meat, fish, and soybeans.
Not only that, breastfeeding mothers also need to meet other nutritional intakes, such as carbohydrates, unsaturated fats, folate, and iron, so that breast milk is of good quality.
In addition to consuming foods that stimulate breast milk production, breastfeeding mothers can also massage their breasts gently, reduce stress, get enough rest, and express or pump breast milk to increase breast milk production.
If breastfeeding mothers have consumed foods that stimulate breast milk production and implemented some of the methods above but breast milk production is still lacking, it is best to consult a doctor to get appropriate treatment. Doctors can prescribe breast milk supplements if necessary.