Foods rich in carotenes, help the body to produce a plentiful supply of milk, such as cooked:
- apricots
- asparagus
- green beans
- carrots
- sweet potatoes
- tomatoes
- peas
- all cooked leafy greens—including kale, collards, mustard greens, beet greens, parsley, watercress, and dandelion leaves—are considered critical for women wishing to increase or sustain lactation.
Carotenes are most available when foods are well cooked: tomato sauce has over 2000 times more of them than a fresh tomato. And carotenes are more easily utilized in the body when consumed with plenty of fat. (Olive oil or butter are good fats to use.)
