An exciting phase for new mums is breastfeeding. Worry sets in when there is a low breast milk supply. As a new mom, you would want to ensure that your breast produces enough milk for your baby. One of the ways to do this is to look for foods that boost milk supply and make you lactate well for your baby to enjoy feeding. 

5 Nigerian nuts that boost breast milk supply

Lactating mothers can boost their breast milk supply with rich and locally available nuts. Here are five nuts you can employ in your diet:

Tiger Nuts (Aya)

Tiger nut often called 'Aya' by the Hausas, 'imumu' by the Yorubas, 'Aki awusa' by the Igbos, and 'Chufa' in Ghana contains a lot of antioxidants from minerals to high fibres and frequently in the diets of nursing moms since it is said that they contain lactogenic qualities. This means that there is an increase in milk secretion.

Although there isn't a lot of research evidence to support a direct link between tiger nuts and the increased production of breast milk, tiger nuts are a great source of fibre, vitamins, minerals, and healthy fats that can support the general health and well-being of nursing mothers.

• Nutritional profile: Although tiger nuts are tiny tubers rather than true nuts, their comparable nutritional composition leads to their frequent classification as nuts. They are high in soluble and insoluble fibre, which can help maintain digestive health and control bowel motions. Monounsaturated fats, which can lower the risk of heart disease, are among the healthful fats that tiger nuts are a good source of. Together with minerals like iron, magnesium, and potassium, they also include vitamins E and C.

• Lactogenic properties: Tiger nuts' nutrient density and fibre content may contribute to the general health of nursing mothers, even though they are not typically linked to lactation. The high fibre content may benefit nursing moms by promoting fullness and helping to control blood sugar levels.

Groundnuts

 In Nigeria, groundnuts, sometimes referred to as peanuts, are widely eaten, and it is believed that they may increase the production of breast milk. The following details relate to groundnuts and how they could help with breastfeeding:

• Nutritional profile: Packed with healthful fats, vitamins, minerals, and protein, groundnuts are a nutrient-dense supplement to any diet. They have an especially high folate content, which is beneficial for the development of the foetus during pregnancy and may also maintain your health during breastfeeding.

• Lactogenic properties:  Groundnuts are thought by some cultures to have lactogenic qualities, which can encourage you as a nursing mom to produce more milk. There is, however, little scientific proof to back up this claim, and different people may react differently to groundnuts.

• Energy source: Because they are high in calories and a healthy source of energy, groundnuts may be especially helpful for you as a nursing mom if you need more energy. Groundnuts' high protein and good fat content can further support the sensation of fullness and satisfaction experienced by nursing moms.

Almonds

• Nutritional profile: Almonds are a nutrient-dense nut high in protein, good fats, dietary fibre, vitamins, and minerals. It contains vitamin E, which improves immune function and functions as an antioxidant and is abundant in them. The calcium content is vital for healthy bones and muscles and is also abundant in almonds. They also have magnesium, manganese, and phosphorus, which are essential for several body processes.

• Lactogenic properties: Almonds possess phytoestrogens, which are plant-based chemicals that bear similarities to estrogen and can facilitate lactation. Although there is limited proof to support this claim, the lactogenic effects of almonds and their overall high nutritional content make them a useful complement to a breastfeeding diet.

• Energy source: Rich in calories and a good source of energy, almonds can be beneficial for you as a nursing mom. Your energy as a breastfeeding mom is supported by the protein and good fats in almonds, which assist in keeping your baby feeling full and content.

Walnuts

• Nutritional profile: Walnuts offer a wealth of protein, dietary fibre, vitamins, minerals, and omega-3 fatty acids. Breastfeeding mothers may benefit from the health benefits of omega-3 fatty acids, like alpha-linolenic acid (ALA), which is crucial for the development of an infant's brain.

They also include a good amount of antioxidants, such as polyphenols and vitamin E, which help shield cells from harm brought on by free radicals.

• Lactogenic properties: Although walnuts aren't usually linked to lactation, their high nutritional density and amount of omega-3 fatty acids may help to promote the quantity and quality of milk produced.

Cashew

 Nutrient-dense cashews are creamy and delicious, full of protein, healthy fats, vitamins, and minerals.

• Nutritional profile: The nutritional profile of cashew nuts is high in protein, good fats, vitamins, and minerals. They are also creamy in texture.

They are a great source of monounsaturated fats, which are good fats for the heart and can help cut harmful cholesterol.

Crucial elements included in cashews include zinc, phosphorus, magnesium, copper, and magnesium, all of which are involved in different body processes. Additionally, they include antioxidants like selenium and vitamin E, which aid in defending cells against harm from free radicals.

• Lactogenic properties: Certain chemicals found in cashews may have lactogenic qualities, which could aid in the formation of milk. Cashews are a nutrient-dense complement to a breastfeeding diet, despite the limited scientific data directly connecting them to increased production of breast milk.

Although several nuts, including groundnuts, cashews, tiger nuts, walnuts, and almonds, are thought to have lactogenic qualities and may increase the production of breast milk, there isn't much data to back up these theories. All of these nuts, meanwhile, are quite nutrient-dense and provide several health advantages for nursing moms.