Breast milk: allies to boost quantity and quality!
What is a galactogenic food?
A galactogenic food is a food that can help stimulate the production of breast milk in breastfeeding women.
These foods are rich in essential nutrients such as proteins, vitamins and minerals, as well as active compounds that can help regulate the hormones responsible for breast milk production.
They are used in many cultures around the world to support the health and well-being of mothers and their babies.
Fenugreek
Fenugreek, also known as trigonella, is a plant native to the Middle East and India. Fenugreek seeds have traditionally been used to increase breast milk production. Several studies have examined the effectiveness of fenugreek as a galactogenic food.
A randomized controlled study published in the Journal of Alternative and Complementary Medicine examined the effect of fenugreek on breast milk production in 77 nursing mothers. The mothers were randomly assigned to receive either a 3,500 mg dose of fenugreek daily or a placebo. The results showed that mothers who took fenugreek produced significantly more breast milk than those who took the placebo. Additionally, babies whose mothers took fenugreek gained weight faster than those whose mothers took the placebo.
Same result for another study published in the journal Phytotherapy Research, which examined the effect of fenugreek on breast milk production in 66 nursing mothers. In addition to a significantly higher amount of breast milk than those who took the placebo, mothers who took fenugreek reported improved quality of life and overall well-being.
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Moringa
Moringa is a plant native to India and Africa. Moringa leaves are rich in nutrients and have been used traditionally to increase breast milk production. Several studies have examined the effectiveness of moringa as a galactogenic food.
A randomized controlled study published in the journal Acta Poloniae Pharmaceutica examined the effect of moringa on breast milk production in 50 nursing mothers. The mothers were randomly assigned to receive either a 250 mg dose of moringa twice daily or a placebo.
The results showed that mothers who took moringa produced significantly more breast milk and their babies gained weight faster than those whose mothers took the placebo.
Another study published in the journal Food and Nutrition Sciences looked at the effect of moringa on breast milk production in 18 nursing mothers. The results also showed an increase in milk supply in mothers who consumed moringa, but in addition, their babies had better gut health than those whose mothers took the placebo.
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turmeric
Turmeric is a yellow-orange spice often used in Indian and Asian cuisine to add flavor and color to dishes.
Although turmeric is not traditionally considered a galactogenic food, it does contain active compounds that may help support breast milk production.
Turmeric contains curcuminoids, antioxidant compounds that have anti-inflammatory properties and may help boost breast milk production.
A 2016 study published in the journal Complementary Therapies in Clinical Practice showed that women who received curcumin capsules for three days experienced a significant increase in breast milk production compared to those who received a placebo.
Ginger
Ginger is a root widely used in Asian and Indian cuisine for its spicy taste and medicinal properties. Although ginger isn't traditionally considered a galactogenic food, it can help support breast milk production in several ways.
Ginger contains active compounds called gingerols and shogaols, which have anti-inflammatory properties and may help stimulate breast milk production. A 2012 study published in the Journal of Nutrition Research found that women who consumed ginger in tea form for two weeks experienced a significant increase in breast milk production compared to those who did not. consumes.
It should be noted that galactogenic foods do not work the same way for everyone, and results may vary depending on factors such as the mother's age, health, and body composition.
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