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Eating seasonally ensures mamas get the most flavorful and cost-effective produce throughout the year [2]. Best Fruits Best Vegetables Strawberries, Cherries, Rhubarb Asparagus, Spinach, Peas Summer Peaches, Berries, Watermelon Zucchini, Corn, Green Beans Fall Apples, Pears, Cranberries Pumpkin, Butternut Squash, Carrots Winter Citrus (Oranges, Lemons), Pomegranates Cabbage, Cauliflower, Sweet Potatoes 💡 Practical Shopping & Prep Tips

: Spend time washing and chopping all produce once a week to lower stress during busy mealtimes [37]. Eating seasonally ensures mamas get the most flavorful

: Watermelon and cantaloupe help maintain the high fluid volume required for milk production [6, 25]. Certain fruits and vegetables, known as galactagogues ,

Certain fruits and vegetables, known as galactagogues , are traditionally used to naturally boost milk production [26]. 🥬 Top Produce for Lactation Support : Spinach,

For nursing and postpartum mothers, selecting seasonal produce is a vital strategy for maintaining energy and supporting a healthy milk supply. Incorporating fresh, nutrient-dense fruits and vegetables helps meet the increased caloric demands of breastfeeding—typically 2,300 to 2,700 calories per day [22]. 🥬 Top Produce for Lactation Support

: Spinach, kale, and Swiss chard are rich in phytoestrogens , which may positively impact prolactin levels [1, 8].

: Legendary in many cultures for boosting the let-down reflex ; it is typically cooked in savory dishes [13, 23].