Low Milk Supply – Top 10 Lactogenic Foods: Almonds
Look up the definition of ‘almond’ and you will get something along the lines of the dictionary.com reference:
- A small widely cultivated rosaceous tree, Prunus amygdalus, that is native to W Asia and has pink flowers and a green fruit containing an edible nut-like seed.
- The oval-shaped nut-like edible seed of this plant, which has a yellowish-brown shell [i].
General Health & Nutrition
There are many reasons why we at Contented Calf love them.
One serving of almonds (28 grams, or about 23 almonds) contains:
- Healthy fat: 13g mono-unsaturated fat.
- Protein: At 6g per ounce (28g), almonds are the tree nut highest in protein.
- Fibre: 4g fibre – a good diet should contain approximately 25-30 grams a day[iii].
- Calcium: when compared ounce for ounce, almonds are the nut highest in calcium at 75mg per ounce.
Not only that, Almonds also:
- are delicious, nutritious: as well as containing the above goodness, almonds are also an excellent source of the following important vitamins and minerals – vitamin E, magnesium and manganese, and a good source of fibre, copper, phosphorous, riboflavin and niacin.
- contain Tryptophan: Alongside cashews, almonds are a good source of Tryptophan.
- are free-from: Almonds are both cholesterol-free and gluten-free.
They truly are a super food.
Helping with a low milk supply
For a breastfeeding mum, they are one of our Top 10 Lactogenic Foods, helping to support breast milk supply or increase a low milk supply as well as our general health.
In Mother Food: A Breastfeeding Diet Guide with Lactogenic Foods and Herbs author and lactogenic expert Hilary Jacobson tells us more. She tells us the sweet almond (the nut highest in calcium) is eaten by mums in the Middle East and India post-partum. This is because it is said to enrich breastmilk and make it sweeter and creamier. Indeed, many mums find almond milk increases a low milk supply [ii].
The healthy fats, protein, calcium and tryptophan all make almonds lactogenic and breast-milk boosting. Check out www.contentedcalf.com/breastmilk for more info on how and why they can help with a low milk supply.
To get your fix of almonds The Contented Calf Cookbook includes, amongst others, the following recipes containing almonds:
- Fresh Fig & Almond Porridge
- Roasted Almond Butter
- Chicken, Almond & Apricot Casserole
- Almond Rice Pudding
- Almond Drop Cookies
- Almond Milk
And if you’re registered with us, you’ll get a 10% discount of all products bought on www.contentedcalf.com.
References & Further Reading
[ii] Jacobson, H. (2007). Mother Food: a breastfeeding diet guide with lactogenic foods and herbs for a mom and baby’s best health. Rosalind Press: pg 131 (www.contentedcalf.com/we-like/)