Good nutrition is as important when you are breastfeeding as it was during your pregnancy.
To support healthy milk production, choose plenty of calcium-rich foods like almonds, apricots, asparagus, barley, string beans, beets, carrots, green leafy vegetables such as beet and dandelion greens, kale, parsley, watercress, peas, pecans, sesame and sunflower seeds, oatmeal, brown rice, sea vegetables, sweet potatoes, and winter squash.
Do your best to eat at least three servings of a selection of these foods daily.
When you are nursing, it’s common to get depleted of essential fatty acids, especially the omega-3 fatty acids. A deficiency can result in postnatal depression and developmental deficiencies in your baby.
Flax and chia seeds, a good source of essential fatty acids, also increase milk supply. Sprinkle freshly ground flax seeds (get them at your health food store) on cereal and yogurt. Soak chia seeds overnight and eat as an omega 3 source.
Thrifty Cures
Check and see if you already have any of these galactagogue herbs on your spice shelf such as anise, dill, fennel, and caraway. It’s simple to make a tea from them by steeping 1 heaping teaspoon (5 g) of the crushed herb (use a mortar and pestle or blender) in 1 cup (235 ml) of hot water for 10 minutes.
Nursing mothers need to drink plenty of fluids, at least half a gallon (3.8 L) a day. Good choices include barley water, green smoothies, and carrot juice (diluted with at least 50 percent water).
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This How To Produce More Breast Milk article is taken from :
The Country Almanac of Home Remedies - Brigitte Mars
