Your Seasonal Food Guide to Support Lactation

By Katie Black

Despite the fresh produce available across the U.S., the average adult only eats two out of five recommended servings a day. Factors like gender, age, ethnicity, and economic background all play a part but the bottom line is: Americans need to eat their fruits and veggies.

Plus, a high percentage of what we’re eating on a daily basis is things like iceberg lettuce and fruit juices which are less nutritious options.

If you’re breastfeeding, it’s even more important to replenish the nutrients being transferred from your body into your milk. The body prioritizes the nutrients in breast milk at its own expense. So even if your milk is just fine, (if you want to double check you can get it tested here), you yourself may need a boost.

Different fruits and vegetables can support lactation in a number of ways. Galactagogues are substances that boost milk production directly, but there’s also plenty of vitamins and minerals that help more indirectly.

For example:

While fiber doesn’t directly boost milk production, it supports maternal gut health for smooth digestion, and helps make sure moms’ energy levels meet the physical demand of breastfeeding. It also helps prevent constipation which some women struggle with while breastfeeding.
Vitamin A enhances the quality of breast milk important for a baby’s vision, immune health, and cell growth. For moms, it ensures that their immune systems stay strong, preventing illness that could mess with breastfeeding. Vitamin A also helps repair skin tissue affected by the physical pressures of breastfeeding.
Vitamin C is an antioxidant that helps with tissue repair and immune support in both moms and babies. It also aids in absorbing iron, which is critical for preventing anemia in nursing moms.
Vitamin K is essential for blood clotting and bone health. Not having enough vitamin K can lead to excessive bleeding in moms recovering from birth, and bleeding disorders in babies.
Potassium helps keep up hydration and electrolyte balance which is essential for supply. It also helps with nerve function, muscle contractions, energy levels, and prevents fatigue.
Iron is vital for making red blood cells and transporting oxygen throughout the body. Without enough iron, fatigue can set in potentially affecting milk supply and a mom’s ability to breastfeed.
Calcium is crucial for bone health and muscle function and is needed for a baby’s development. In moms, it prevents bone density loss since breastfeeding increases the demand for calcium.
Folate (Vitamin B9) supports cell growth and DNA synthesis. It’s vital for a baby's rapid growth and development. It also supports tissue repair in moms and helps prevent mood disorders like postpartum depression by regulating neurotransmitter production.
Antioxidants protect cells from oxidative stress and free radical damage in both moms and babies. They also support the immune system, reduce inflammation, and help the body repair itself. For moms, antioxidants maintain energy levels and fight fatigue.

Why eat seasonally?

While there’s no magical solution to eating more fruits and veggies, there’s several reasons why buying seasonally can help:

Seasonal foods are often more affordable, so you’ll be more likely to buy (and eat!) them.
Seasonal foods are more likely to be grown and harvested under optimal conditions so they’ll taste better, have a better texture, and overall be more enjoyable to eat. Plus they can even be more nutritious!
Changing which produce you eat according to the season creates variety in your diet, which has shown to be healthier.

Note: Seasonal foods vary depending on location and local growing conditions. Be sure to check what’s in season in your area for the most accuracy.

Spring

Asparagus is rich in fiber, folate, and vitamin K and is commonly known as a galactagogue that may boost prolactin and promote milk flow.
Spinach is high in iron and calcium.
Fennel is a known galactagogue due to its estrogen-like properties which can help milk production.
Peas are a great source of plant-based protein and fiber.
Strawberries are high in vitamin C.

Summer

Watermelon is hydrating and rich in vitamins A and C.
Blueberries, Raspberries, Strawberries are rich in antioxidants, vitamins, and fiber.
Zucchini is hydrating and full of fiber.
Apricots are high in vitamins A and C.
Green Beans are packed with vitamin K and fiber.
Tomatoes are rich in antioxidants and vitamin C, as well as great for hydration.

Fall

Pumpkins are full of vitamin A, fiber, and antioxidants.
Sweet Potatoes are packed with vitamin A.
Beets boost blood flow and support circulation, which can help increase milk supply.
Butternut Squash is rich in vitamins A and C, fiber, and potassium.
Apples have lots of fiber and antioxidants.
Brussels Sprouts are high in vitamin C and fiber.
Kale is high in iron, calcium, and vitamin K.

Winter

Carrots have lots of vitamin A.
Turnips, Parsnips, Rutabaga are nutrient-dense root vegetables that provide fiber, vitamins C and A, and other essential minerals.
Cabbage is high in vitamins C and K, and fiber.
Sweet Potatoes are high in vitamin A.
Oranges are full of vitamin C.
Cranberries are rich in antioxidants.
Broccoli is full of vitamins K and C.
Lentils are high in protein, fiber, and iron.