Best Seafood to Eat to Boost Breast Milk Supply: Japanese Edition

Incorporating Japanese-inspired seafood into your breastfeeding diet can provide valuable nutrients and potentially enhance your breast milk supply. From Omega-3 fatty acids in Salmon to Iodine in Seaweed, these seafood choices offer a range of health benefits. Enjoy the flavors and nutritional advantages of these seafood dishes as you nourish yourself and provide valuable nourishment to your little one.

With the help of specialists and extended research, here's our findings and we hope this will help you explore the best seafood options that are believed to enhance lactation and benefit breastfeeding mothers!

Understanding the Connection Between Asian Seafood and Breast Milk Supply

Asian seafood, known for its richness in essential nutrients and distinct flavors, can provide specific benefits to lactating mothers. Incorporating certain Asian seafood options into your diet can offer nutritional support for increased breast milk production. These seafood choices are often celebrated in Asian cultures for their potential lactogenic properties!

Japanese cuisine offers a variety of seafood options that are believed to promote lactation and boost breast milk supply. Here are some Japanese-inspired seafood choices that are beneficial for breastfeeding mothers:

1. Salmon

Salmon is a nutritious fish that is rich in Omega-3 fatty acids, which are essential for brain development in infants. Omega-3 fatty acids can also help support lactation by promoting hormone production and reducing inflammation. Grilled or baked Salmon is a delicious and nutritious option to include in your breastfeeding diet.

2. Seaweed (Nori / Wakame / Kombu)

Seaweed, such as Nori, Wakame, and Kombu, is a common ingredient in Japanese and Korean post-pregnancy cuisine as it is known for its high mineral content. Seaweed is rich in Iodine, which is important for thyroid function and milk production. Including Seaweed in your diet, either in Salads, Soups, or Sushi, can be a flavorful way to support lactation. Learn how to make Dashi with Kombu here (toddler-friendly too)!

3. Saba (Mackerel)

Saba is a fatty fish that contains Omega-3 fatty acids, Vitamin D, and Calcium. Omega-3 fatty acids are believed to support lactation, while Vitamin D and Calcium are important for bone health in both the Mother and the Baby. Grilling or pan-searing Mackerel can be a delicious addition to your breastfeeding-friendly meals.

4. Iwashi (Sardine)

Iwashi (Sardines) are small, oily fish that are rich in Omega-3 fatty acids, Calcium, and Vitamin D. These nutrients are beneficial for both lactating mothers and their babies. Our Sashimi-grade Iwashi are safe to be eaten raw and it also tastes absolutely divine grilled. It can also be easily incorporated into various dishes, such as stews or rice bowls.

5. Ika (Squid)

Ika is a low-fat seafood option that is a good source of Protein, Iron, and Vitamin B12. Iron is important for preventing Iron-deficiency Anemia in lactating mothers. Our Ika Slices are Sashimi-grade, comes ready sliced and are a great addition to Soups (most of our customers use it in their steamboat sessions too!), stir-fries or just simply grilled. This nutritious addition to your breastfeeding diet is a delicious one!

6. Clams

Clams are shellfish that provide Iron, Vitamin B12, and Omega-3 fatty acids. Iron is essential for maintaining healthy blood levels and preventing fatigue. Clams can be included in dishes like Miso Soup or Pasta for a boost of nutrition. And we found out that any Clam of your choice would work - Asari Clams (frozen or live), Shiro Hamaguri (live) or Hamaguri (live).

Japanese Seafood for Breastfeeding Mum

Japanese-inspired Seafood Recipes

Incorporate the following Japanese-inspired seafood recipes into your breastfeeding diet to enjoy the benefits of these lactation-friendly ingredients:

1. Grilled Miso Salmon

Marinate Salmon Fillets in a mixture of Saikyo Miso paste, Soy Sauce and Ginger for at least 20 minutes. Pre-heat toaster oven and grill the Salmon until it's cooked through (approx. 7min~8 min, depending on thickness of the fillet) and serve it with Steamed Rice and Sautéed Vegetables for a nourishing meal.

2. Seaweed Salad with Sesame Dressing

Combine various types of Seaweed, such as Wakame and Hijiki (after soaking), and toss them with a flavorful sesame dressing. This refreshing salad can be served as a side dish or a light lunch. Or just go with this ready-to-eat Hijiki Salad, just thaw and serve.

3. Saba Teriyaki

Coat Saba (Mackerel) fillets with Teriyaki Sauce or make your own (Soy Sauce + Mirin + Sugar), and marinate for at least 30 minutes. Pan-sear the Fillets skin-side down until they are caramelized and serve them with Steamed Vegetables and Rice for a satisfying meal. Or get the pre-marinated version here (from China) or here (from Japan)

4. Clam Miso Soup 

Add Clams and vegetables to a Miso-based broth for a comforting and nutritious Clam Miso Soup. Enjoy it as a light meal or pair it with Steamed Rice for a more substantial option.

Other Tips to Enhance Breast Milk Supply

In addition to incorporating seafood into your diet, consider the following tips to support lactation and optimize your breast milk supply:

  1. Stay Hydrated: Drink plenty of fluids, such as water and herbal teas, to ensure proper hydration, which is essential for milk production.

  2. Eat a Balanced Diet: Consume a variety of nutrient-dense foods, including whole grains, fruits, vegetables, lean proteins, and healthy fats, to provide your body with the necessary nutrients for milk production.

  3. Breastfeed Frequently: Breastfeed your baby on demand, allowing for frequent and unrestricted nursing sessions to stimulate milk production.

  4. Take Care of Yourself: Get adequate rest, manage stress levels, and prioritize self-care to support your overall well-being and lactation.

  5. Seek Support: Connect with healthcare professionals, lactation consultants, and breastfeeding support groups for guidance, encouragement, and assistance with any breastfeeding concerns.

Safety Considerations and Allergies

When consuming seafood, it's important to be aware of any allergies or sensitivities you may have. If you are allergic to seafood or have concerns about specific types of seafood, consult with your healthcare provider before including them in your diet.

Additionally, be mindful of mercury levels in certain fish and opt for low-mercury options, such as the ones we have listed above.

Products related to this article

Saba Terizuke (Saba Teriyaki) / さば照り漬

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Specially selected from Toyosu Market for ZAIRYO, a ZAIRYO Exclusive 2 pieces of Saba marinated..


Mikochan Miso Paste (Bean Paste for Soups) / 味噌

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1KG per pack A common seasoning and soup base in most Japanese households  Great for soups an..


Saikyo Shiro Miso (White Bean Paste) / 白味噌

Saikyo Shiro Miso (White Bean Paste) / 白味噌

500G per pack Shiro (White) miso is also known as “sweet”/“mellow” miso, a common seasoning in ..


Ika (Squid Sashimi Slices) / 烏賊

Ika (Squid Sashimi Slices) / 烏賊

Approximately 20 slices per pack Best consumed in sushi, as sashimi or chirashi. We loved it fo..


Saba Fillet (Japanese Mackerel Fillet) 2 PCS / 鯖フィレット 2PC

Saba Fillet (Japanese Mackerel Fillet) 2 PCS / 鯖フィレット 2PC

150G to 200G per piece 2 PC per pack Great for grilling or frying, not for raw consumption ..


Cut Wakame / カットわかめ

Cut Wakame / カットわかめ

Conveniently cut into strips, suitable for soups (miso soup), salads or side dishes. 50G per pa..


Salmon Portion Fillet

Salmon Portion Fillet

Buy more and save! NOTE: We are aware that some salmon portions are redder and some are paler. We..


Hijiki Seaweed / ひじき

Hijiki Seaweed / ひじき

Product of Hokkaido, Hidaka Subprefecture 35G per pack, comes in a resealable bag Hijiki is a..


Saba Teriyaki Fillets 300G

Saba Teriyaki Fillets 300G

Ready to eat! Just heat and serve. NOTE 16 MAY 2024, new packaging refresh! Marinated and par-..


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