Although studies may show that diet has only a minor effect on the composition of breast milk. I believe a mother should eat nutrient dense foods, so that her body thrives and, therefore, her milk production does also.
So what are the top six foods you can eat for your superhuman baby-growing body?
1. Barley Grass Powder
Barley grass powder is a powerhouse of chlorophyll, carotenoids, antioxidants, minerals, vitamins, fibre and phytonutrients.
Perfect for the busiest of mothers, the stand out ingredients (chlorophyll and carotenoids) in barley grass work to alkalise, cleanse, balance and repair damage in the body.
To maximise its benefits add daily to your morning smoothie.
Always look for organic naturally grown powders.
2. Flaxseeds and Chia Seeds
Also known as linseeds, flaxseeds are the number one source of all foods for its omega 3 fatty acid content. 1-2 tablespoons of flaxseeds contain all your daily intake of omega 3 fatty acids.
These superfood seeds can be used in baking to replace eggs, and are great in smoothies and sprinkled on porridge or breakfast cereals. Flaxseeds and chia seeds can also be added into both sweet and savoury baking foods for a nutrient boost.
3. Coconut Sugar
Don't be scared of coconut sugar! Unlike refined white sugar, honey and agave syrup, coconut sugar is low G.I. This means coconut sugar does not spike insulin levels when it is eaten.
Coconut sugar is packed with vitamins including 12 of the essential vitamin B complex. Inositol, the ‘feel good’ B vitamin, is high in coconut sugar. Inositol is required by the body for the formation of healthy cells.
Coconut sugar is also high in minerals, 16 types of amino acids and has high levels of electrolytes for post workout muscle recovery.
Try sprinkle coconut sugar onto porridge, add to smoothies, dip bananas into coconut sugar, and add to baking. You can also use coconut sugar to replace conventional sugars with a 1:1 ratio.
Always buy 100 per cent coconut sap derived coconut sugar and look for organically grown brands.
4. Nutritional Yeast
Whether you are vegan or not, nutritional yeast is a great source of B vitamins including B12. It is also a great source of folic acid, selenium, zinc and protein.
If your baby does not tolerate dairy, then this is a great cheese substitute. To make a dairy-free Parmesan cheese blend 3 tablespoons of nutritional yeast with 1/2 teaspoon garlic powder, 3/4 cup cashew nuts and a few pinches of Himalayan salt. Sprinkle on pizza, bean chilli or pasta dishes. Store in a jar in the fridge.
All fruit is a superfood in my opinion, but what stands out about berries are their high levels of antioxidants. Whether you enjoy blueberries, blackberries, goji berries or acai berries, all of these berries have excellent levels of antioxidants, folate and fibre. Eat fresh by the handful or throw your favourites into a blender with almond milk, dates and a ripe banana.
6. Dark Leafy Greens
Last but not least are dark leafy green vegetables, which are full of essential nutrients such as vitamin A, calcium and iron.
Loved for their versatility, leafy greens can be added to smoothies, juices, raw snacks, salads and to almost every cooked dinner.
Lastly, remember to hydrate. A breastfeeding mother should be drinking at least two litres of filtered water per day. The perfect way to hydrate on the go is drinking coconut water. Coconut water, another superfood to take note of is full of natural hydrating qualities and is high in calcium and magnesium.