overnight newborn care

Spring Foods to Boost Milk Supply

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Spring is here! It’s a time of renewal, growth, and gratitude for new beginnings. Along with the longer days and warmer temps comes a bounty of healthy, fresh foods. Spring is a wonderful time to be nursing a little one. As farmers markets open up and the first garden harvests come in, look to these nourishing spring foods to boost your milk supply.


Packed with vitamins and antioxidants, greens like kale and spinach are some of the healthiest foods out there. Eat your fill of fresh, local greens this spring to nourish your body as well as your baby. Try them raw in a salad, steamed with garlic and herbs, or blended into your favorite smoothie recipe (like this one). There are countless ways to add more greens into your diet!


Nothing compares to fresh spring carrots straight out of the ground. Packed with beta-carotene, carrots boost your breastmilk with powerful nutrients to improve immunity and overall health for both you and baby. Shred them into salads or cook them into a yummy side dish, like this delicious glazed carrot recipe.

Grass-fed Milk

When cows eat fresh spring grass, their milk is more nutritious. Grass-fed milk from healthy cows is much higher in the essential fatty acid omega-3 than conventional milk. This nutrient supports milk-making hormones and is crucial for brain and eye development. So, drink up for you and baby’s good health!


Packed with protein, calcium, phosphorus, vitamins A, B2, B12, and omega-3 fatty acids, eggs are a fantastic food for nursing moms. Boil them for snacks on the go or work them into your morning breakfast routine, any style. Choosing eggs fortified with DHA will also support baby’s brain development.

Lean meats and poultry

Research has shown a link between low iron levels and low milk supply. That’s why quality lean meats, rich in iron, support breastmilk production. Choosing pasture-raised meats will also give you an extra boost of omega-3 essential fatty acids. Check out your local farmer’s market for the healthiest meat options in your area.

Choose fresh, spring foods to boost milk supply

When you’re breastfeeding, you need an extra 500 high-quality calories per day. Choose freshly harvested foods this spring to nourish your body and make nutritious breastmilk for your baby. If you’re looking to boost your milk supply, the best place to start is with nutrient dense foods, adequate rest and hydration, and nursing baby often. So kick back with these fresh spring foods in the warm sunshine, and nurse on, mama!