10 Foods for Nursing and Pregnant Women to Increase Breastmilk Production and Lactation Following Formula Shortage

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Photo by Dominique Genetti


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American mothers are doing all they can to get their hands on formula as a major shortage hits the country.

There are bare shelves in stores, and even the federal government is getting involved to keep production going.

But some mothers may breastfeed and try to do all they can to increase or prolong their own breast milk supply to avoid the stress and worries of shortage.

First Cry, a website for parents, has published a list of different foods in 2019 that are best for increasing breastmilk supply and improving breastmilk nutrients. Below are 10 such foods that mothers should consider, regardless of their formula shortage situation.

Carrots


Colorful overhead group of carrots in the studio lined up on an old rustic brown wooden table

Colorful overhead group of carrots in the studio lined up on an old rustic brown wooden table

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With their crunch and natural sweetness, First Cry says carrots can increase lactation and are loaded with vitamin A.

Vitamin A alone contributes to the overall quality of breast milk.



asparagus


Fresh raw green asparagus on a wooden cutting board.

Fresh raw green asparagus on a wooden cutting board.

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Vitamins A and K are very present in asparagus and the high fiber content is very beneficial for overall health.

In fact, First Cry claims that the properties of asparagus can trigger the hormone responsible for lactation.



Leafy green vegetables


Shallots on a cutting board.

Shallots on a cutting board.

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From spinach to scallions and kale to mustard greens, just about any type of green leafy vegetable will help increase breast milk supply.

While there are many nutrients and properties that have fantastic overall health benefits, First Cry says it’s the vitamins in these foods that ultimately play a role in lactation.



Garlic


A whole head of garlic and a halved head of garlic on a wooden surface

A whole head of garlic and a halved head of garlic on a wooden surface

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Garlic has many properties that can improve overall health, but First Cry advises that garlic’s potency in smell and taste could play a role in the taste and smell of breast milk, so moderation is suggested.



Sweet potatoes


Sweet potato isolated on white background.

Sweet potato isolated on white background.

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Sweet potatoes are one of those super foods that can be used in a variety of dishes and recipes and be very heart-healthy and heart-healthy.

First Cry points out that the elements in sweet potatoes, such as vitamin C, B-complex and magnesium, are very nutritious for breastfeeding mothers. Among other things, their makeup gives mom the energy she needs.



Salmon


Fresh raw salmon fillets on a wooden board with lemon and fish fillet background.

Fresh raw salmon fillets on a wooden board with lemon and fish fillet background.

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With all the pomp and circumstance surrounding the salmon, at this point the fish might as well be swimming through the waters and streams wearing superhero costumes with capes.

Salmon is good for everyone and pretty much everything – that must be why bears wait so intently to catch the right one. And one of those beneficial nutrients in the popular fish entrée is fatty acids.

According to First Cry, no matter how you cook it, salmon can make breast milk more nutritious.


groats


Healthy breakfast Organic rolled oats in wooden bowl Gray textile background Top view Copy space

Healthy breakfast Organic rolled oats in wooden bowl Gray textile background Top view Copy space

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“You can use these oatmeal to make oatmeal, bread, whatever you want. I don’t care, it’s your oatmeal.” – Dwight Schrute, The Office

Oats certainly have a lot of uses and from breakfast to beer, they can certainly make for great recipes and concoctions, but it turns out plain and simple oatmeal will do its part to provide mothers. lots of nutrients that will be transferred to the breast. Milk.

And it’s just not oatmeal, oatmeal muffins, oatmeal cookies and oatmeal bread also have their benefits.



Apricots


Apricots with leaves on the old wooden table.

Apricots with leaves on the old wooden table.

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Apricots are not only delicious, but also have great health benefits in their composition.

They’re high in calcium and fiber, however, First Cry notes that they also stabilize hormonal imbalances so mom gets her fair share before and after giving birth.



Watermelon


Slices of watermelon.

Slices of watermelon.

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If watermelon needed two words to describe it, those words would probably be “gentle hydration.”

From its fructose, fiber and, yes, water, watermelon can increase breast milk supply, says First Cry, and also maintain it. Staying hydrated and eating foods with water increases hydration and lactation.



Grapefruit


Grapefruit is a super fruit that can help women improve the quality and production of breast milk.

Grapefruit is a super fruit that can help women improve the quality and production of breast milk.

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Grapefruit always seems to have it covered when it comes to all of its health benefits, right?

Well, the same can be said for lactation.

Vitamins C and A are found in grapefruit, which First Cry identifies as a super fruit, and between fructose, citric acid and dietary fiber, grapefruit can not only improve lactation but also the quality of breast milk.


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