Which vegetables help boost breast milk after birth?

Eat a variety of vegetables and fruit from 5 colour groups: green, yellow/orange, red, purple/blue and white/brown:

- Green vegetables: broccoli, spinach, leafy greens, asparagus… Leafy greens such as spinach and broccoli are also rich in folate (vitamin B9) and vitamins A, C and K. Dark green leafy vegetables are also rich in iron (non-haem iron)

- Yellow and orange vegetables: pumpkin, carrots, yellow peppers, sweet potatoes… Their yellow and orange colour comes from carotenoids. A common carotenoid is beta-carotene, found in sweet potatoes, pumpkin and carrots. In the body it is converted into vitamin A, which helps protect the mucous membranes (digestive and respiratory tracts) and eye health.

- Red vegetables: tomatoes, red peppers, radishes, apples, watermelon…. Red fruit and vegetables also contain many important vitamins and minerals such as potassium, vitamin A, vitamin C and folate.

- Purple and blue vegetables: beetroot, red cabbage, aubergine… These have antioxidant effects that help protect cells from damage and reduce the risk of cancer, stroke and heart disease

- White and brown vegetables: cauliflower, white radish (daikon), mushrooms, potatoes… These contain many bioactive compounds such as allicin (found in garlic), which has antiviral and antibacterial properties and lowers the risk of high blood pressure, high blood cholesterol, cancer and heart disease.

However, the most important thing for a plentiful milk supply is to breastfeed often and correctly, or express milk regularly, and to stay relaxed. You can also look at the diet for breastfeeding mums to plan suitable meals at this stage.

References: http://viendinhduong.vn