Mamas Guide

: Spinach, kale, and Swiss chard are rich in phytoestrogens , which may positively impact prolactin levels [1, 8].

: Keep ethylene-releasing fruits like apples and bananas away from sensitive items like avocados to prevent premature spoiling [27]. : Spinach, kale, and Swiss chard are rich

For nursing and postpartum mothers, selecting seasonal produce is a vital strategy for maintaining energy and supporting a healthy milk supply. Incorporating fresh, nutrient-dense fruits and vegetables helps meet the increased caloric demands of breastfeeding—typically 2,300 to 2,700 calories per day [22]. 🥬 Top Produce for Lactation Support 300 to 2

Eating seasonally ensures mamas get the most flavorful and cost-effective produce throughout the year [2]. Best Fruits Best Vegetables Strawberries, Cherries, Rhubarb Asparagus, Spinach, Peas Summer Peaches, Berries, Watermelon Zucchini, Corn, Green Beans Fall Apples, Pears, Cranberries Pumpkin, Butternut Squash, Carrots Winter Citrus (Oranges, Lemons), Pomegranates Cabbage, Cauliflower, Sweet Potatoes 💡 Practical Shopping & Prep Tips Peas Summer Peaches

Certain fruits and vegetables, known as galactagogues , are traditionally used to naturally boost milk production [26].