#tbt One from the Archive: Top 10 Lactogenic Foods for Breastfeeding Mums: Almonds

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(First published on The Contented Calf website on 25th March 2014.)

Top 10 Lactogenic Food: Almonds

Helping support breastfeeding

For a breastfeeding mum, Almonds are one of our Top 10 Lactogenic Foods, helping to support breast milk supply as well as our general health.


So what is an Almond?

Look up the definition of ‘almond’ and you will get something along the lines of the dictionary.com reference:

  1. A small widely cultivated rosaceous tree, Prunus amygdalus, that is native to West Asia and has pink flowers and a green fruit containing an edible nut-like seed.
  2. The oval-shaped nut-like edible seed of this plant, which has a yellowish-brown shell [ii].


And what makes Almonds lactogenic?

The healthy fats, protein, calcium and tryptophan all make almonds lactogenic and breast-milk boosting. Check out https://thecontentedcompany.com/pages/breastmilk-production-diet for more info on how and why they can help with a low milk supply.

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 [i].


Almonds are also great for general health & nutrition

As well as being considered lactogenic, there are many reasons why we at the Contented Company love Almonds...

One serving of almonds (28 grams, or about 23 almonds) contains:

  1. Healthy fat: 13g mono-unsaturated fat.

  2. Protein: At 6g per ounce (28g), almonds are the tree nut highest in protein.

  3. Fibre: 4g fibre – a good diet should contain approximately 25-30 grams a day[iii].

  4. Calcium: when compared ounce for ounce, almonds are the nut highest in calcium at 75mg per ounce.

Not only that, Almonds also:

  1. 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.

  2. contain Tryptophan: Alongside cashews, almonds are a good source of Tryptophan.

  3. are free-from: Almonds are both cholesterol-free and gluten-free.

They truly are a super food.


To get your fix of almonds The Contented Calf Cookbook includes, amongst others, the following recipes containing almonds:

  1. Fresh Fig & Almond Porridge

  2. Roasted Almond Butter

  3. Chicken, Almond & Apricot Casserole

  4. Almond Rice Pudding

  5. Almond Drop Cookies

  6. Almond Milk

Top Lactogenic Foods for Breastfeeding Mums


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As ever, with love from our family to yours,

Elena x

Elena Cimelli Signature


References & Further Reading

  1. www.almonds.com/consumers/health-and-nutrition/landing
  2. https://thecontentedcompany.com/pages/breastmilk-production-diet

[i] 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

[ii] http://dictionary.reference.com/browse/almond

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