Eating nuts and dried fruits is a recommendation often given to breastfeeding mothers. In fact, some people believe that eating plenty of nuts will increase a mother´s milk supply. Is this true, or another myth?

What are nuts and dried fruits?

Nuts are a type of food that comes from a variety of plants and trees and are distinguished by having a hard shell that protects the seed inside. These seeds are rich in nutrients and healthy fats, making them a nutritious food and a good source of energy. Some examples of nuts are walnuts, almonds, hazelnuts, pistachios, macadamia nuts, cashew nuts, and peanuts. Although peanuts are botanically not nuts but legumes, they are often included in this category because of their similarities in taste and texture to real nuts. Nuts can be eaten raw or roasted and are a popular ingredient in many dishes, from salads to desserts. They can also be eaten as a healthy snack on their own and are a rich source of protein, fiber, healthy fats, vitamins, and minerals.

So are they recommended during breastfeeding?

Nuts can be an excellent source of nutrients for breastfeeding women. Because first of all, they are rich in healthy fats, especially omega-3 and omega-6 fatty acids, which are essential for the baby’s brain and nervous system development.

They are also a good source of protein, which is essential for the baby’s growth and development, and also very important for the repair and maintenance of the mother’s body tissues. In addition, nuts contain a wide variety of vitamins and minerals, such as vitamin E, calcium, iron, zinc, and magnesium.

And will I have more milk if I eat more nuts?

No, you will not have more milk if you eat more nuts. This is a myth related to the times when women and mothers were poorly nourished. In the past, it was more than likely that women did not have an appropriate diet. That is why, during breastfeeding, certain foods were considered to increase milk supply, such as nuts, fish, sardines, broths, and so on. All these foods that are considered galactagogues increase the maternal intake of proteins or polyunsaturated fatty acids.

So, is it okay if I have them?

Yes, of course it is! In fact, nuts can be a perfect food ally for nursing mothers, as they are often hungry, which can lead to snacking on unhealthy foods. Having nuts at hand can prevent these unhealthy eating behaviors. Additionally, nuts are filling and help calm the anxiety that some women experience. It is not only safe but also recommended to include nuts in your diet during pregnancy and breastfeeding (unless you are allergic to them).

Do you have other questions?

If you want to talk to our experts, you can find them in online visits and in the consultation channel of our LactApp app, which is free to download for iPhone and Android. There you can find a lot of information about breastfeeding and maternity.