5 Best Foods for Breastfeeding Mothers

A breastfeeding mother has to be available 24 hours a day for nursing duty. As the body actively makes milk, most new mothers feel hungry often. Hence, it’s important that breastfeeding mothers consume nutrient-rich food that help to not only replenish their body but also to increase milk supply. A healthy mix of proteins, fats and carbohydrates are ideal for breastfeeding mother. Let’s take a look at the 5 best foods for breastfeeding mothers.

Nuts and Seeds

Almonds rich in calcium and omega-3 fatty acids stimulate milk-making hormones. No wonder, a new mother is usually given a bowl full of soaked and peeled almonds first thing in the morning. Either grab a handful or eat it in the form of almond butter, almond shake or milk. Similarly, peanuts are said to help too. It is said that early exposure to peanuts might reduce the chances of nut allergy in kids.

Fox nuts or makhana. They are rich in calcium and help in milk supply. Roast in ghee till they become crunchy, add salt and black pepper.

Seeds are high in protein, calcium and omega-3 fatty acids. Use them liberally in cookies, chikkis, ladoos or sprinkle them on your salad or fruit bowl. Or make a trail mix using a variety of seeds like sesame seeds, chia seeds, hemp seeds, flaxseeds, sunflower seeds, pumpkin seeds and melon seeds. Throw in some dry berries, dry coconut shavings, cacao nibs and you are good to go.

Fenugreek seeds are known to be a galactagogue, which means it helps in boosting milk production. Eat fenugreek or methi ladoos or just soak some seeds overnight and consume it in the morning, or crush seeds into a powder and take 1-2 tsp first thing in the morning.

Green leafy vegetables

Green leafy vegetables have to feature in the list of food for breastfeeding mothers. Whether it’s spinach, dill, fenugreek leaves or mustard, green leafy vegetables are high in minerals such as folate, iron and calcium. They are known to enhance lactation if you include one or two portions of greens daily in your diet.

Have them in the form of subzi or make salad out of baby spinach, use fenugreek in thepla or paratha, and you will get a variety of things that you won’t get bored of easily.

Edible Gum

Edible gum is sap harvested from plants and then dried. Gond, gondh katira, dink or tracaganth gum is an edible gum and widely popular as lactation-friendly. Fry gond in ghee, crush it in a mixer or a mortar-pestle and use it in gondh ladoos, chikki or halwa.


Dairy products are rich in protein, which is essential to produce milk, and calcium. Consume milk, paneer, ghee and yogurt; they are good foods for lactating mothers.


Herbs like turmeric, ashwagandha, ganthoda, etc. are good foods for breastfeeding mothers. Add turmeric powder or ganthoda powder in warm milk. Ashwagandha capsules are available, have 1 a day or as prescribed on the box.

These are the best foods for mothers for breastfeeding. However, remember, only a good diet doesn’t help. A mother should also

Stay stress free

Consume plenty of water

Indulge in light exercise

Have a great time nourishing your newborn!

7 Winter Superfoods In India To Keep You Sickness-Free

In a tropical country like India that usually sees heat and humidity for the major part of the year, winter is a welcome season. However, the cold season is pecked with many maladies too. Most adults and children suffer from cold, cough, sore throat and flu-like symptoms.

Here is my list of 7 winter superfoods in India that will help build immunity and keep you and your kids away from winter sicknesses:

Turmeric: Turmeric is herb and spice that is a staple in any Indian home. We use it liberally in cooking. Turmeric helps in keeping viral infections away and also helps in rheumatoid arthritis and joint pains that flare up in winter.

In the winter, make use of the fresh turmeric roots. Make a fresh pickle out of mango ginger and fresh turmeric roots, lemon, green chilies and salt. Mix it well and store in a glass container. Have a little with your daily meals.

Tulsi (Holy Basil): Tulsi is more or less found in every Indian home. Consumption of Tulsi leaves build immunity and keeps away cold, cough and fever. Boil tulsi leaves in water, and drink that water or use it as herbal tea. Tulsi helps a lot in asthma too.

Please note not to chew tulsi leaves as it erodes the tooth enamel. Keep the leaves at the back of your mouth and slowly with your gums exert pressure to release the juices. Or have it as tulsi tea.

Amla (Indian Gooseberry): You cannot ignore these pale green fruits that flood the vegetable markets in the winter. Amla actually translates to ‘nectar of life’. It is rich in vitamin C, it has eight times more vitamin C than an orange. It helps fight the common cold, helps in digestion and builds immunity. It is also good for hair and skin, and the eyesight. You can consume it by pickling it in salt and turmeric water, or grating it with ginger and having it as a dried after-meal mouth freshener or making amla murabba. I use amla in vegetable juice.

Cinnamon: Add cinnamon in your tea, and you will find your tea tasting sweet, even without sugar. Apart from its robust flavour, it also treats cold and cough, settles stomach and boosts metabolism. Add cinnamon in your tea or have a teaspoon of ground cinnamon first thing in the morning with warm water. It helps in weight loss too.

Ginger: Ginger helps in digestion and relieves gas trapped in the digestive tract. It reduces inflammation. No wonder Indians love ginger tea. Add ginger in your meals, cookies, pickle or boil ginger in water and sip it while it is warm.

Garlic: It may be pungent smelling, but its benefits are many. It boosts the immune system and keeps cold and flu away. It keeps lungs healthy, improves your heart function and reduces inflammation of joints. Add garlic generously in your dals, subjis and chutneys. In the winter, make sure to use green garlic. I use it in methi theplas and also to garnish dals.

Ghee: How can our list be complete without mentioning the superfood Ghee. Ghee is a fat-soluble food and rich in vitamin A, D, E and K. It is good for digestion, keeps skin moisturized and lubricates joints. Apply ghee on rotis or put a dollop of ghee on rice and khichdis, and temper dals with ghee. In the winter months, indulge in ghee by making gaund ka ladoo, besan ka ladoo or gajar and moong ki dal ka halwa.

Enjoy these 7 winter superfoods in India to keep you sickness-free.