Spinach as well as other leafy green vegetables, such as kale, Swiss chard, collards and broccoli, are a must for nursing mothers.
The vitamin A in spinach ensures the healthy development of your baby, while its antioxidants boost your baby’s immunity. It even makes a great non-dairy source of calcium for vegan mothers.
This leafy vegetable also contains folate, which helps prevent various birth defects when consumed during pregnancy.
Plus, spinach is highly beneficial for women who experienced lots of blood loss during delivery and those recovering from C-sections.
It is recommended that nursing mothers eat cooked spinach, rather than eating it raw in salads or sandwiches. To prepare the spinach, simply blanch it in boiling water.
10. Brown Rice
Another superfood that can boost milk production of nursing mothers is brown rice. Brown rice is far better than white rice due to its high fiber and nutrient content.
Being rich in complex carbohydrates, brown rice helps keep you feeling full longer and maintain a consistent blood sugar level.
In addition, it provides necessary calories to your body to produce the best quality breast milk to support your baby’s growth and development in the initial stage.
A 2007 study published in the European Journal of Nutrition notes that regular intake of pre-germinated brown rice has beneficial effects on psychosomatic health. It can help enhance maternal mental health and immunity during lactation.
One cup of cooked brown rice for lunch or dinner is fine. However, make sure to soak the grains in water for a few hours before cooking. This will make the rice easier to cook.