Having a baby is a beautiful phase of a mother’s life. However, it comes with a lot of responsibilities such as taking care of baby’s movements, breastfeeding, etc. Breastfeeding plays an important part to promote healthy baby growth when you have a tiny tot at your place. Babies need breast milk for their proper growth and nourishment.
In this article, we shall look at the best fruits that mothers must eat while breastfeeding for the release of proper milk.
List of Fruits To Eat While Breastfeeding
- Green Papaya:
You might have heard about the golden yellow papaya, green papaya is its unripe variety. It is a fruit that induces lactation because it contains galactagogue. It also helps to enhance milk production with the help of the enzymes present in it along with Vitamins A, B, C, and E.
You might wish to add some apricots in your diet especially if you are a lactating mother. Apricots are fruits good for breastfeeding mother as they are rich sources of Vitamin C, A, calcium, potassium. Apricots increase the level of chemicals such as phytoestrogens, which work just the same role as estrogen. These chemicals are also helpful in increasing lactation by systematizing milk-producing hormones. These substances are not only good for the mother but also for the baby. It ensures the required development in the baby.
Omega-3 fatty acids, omega-6 fatty acids, and omega-9 are the fatty acids that you get from avocados. Isn’t it difficult to think of any other substance that gives you the same richness? Avocados are one of the unique fruits good for breastfeeding mother as they contain amino acids which help in giving strength to many body functions and also helps in producing breast milk. AMINO ACIDS also help in building blocks of protein and results in cell growth required for both the baby and the mother. Another importance is that they maintain your blood sugar and cholesterol levels. One can add avocados to the diet either by eating them as a salad or as a snack. The interesting part is that avocadoes are considered to be vegetables because of their outer appearance but avocadoes fall under the category of fruits. The avocadoes have potassium content more than that of bananas in a single avocado about 975 milligrams as stated by the United States department of agriculture. They also contain about four grams of protein.
Wouldn’t you like to include a food id your diet that is very tasty as well contains all the essential substances such as iron, Vitamin C, calcium, potassium, and magnesium? It is seen that mother sometimes are allergic to strawberries or maybe other family members may have an allergic history in such case consult your doctor before shifting on to eating them. These allergens might affect your baby through the milk you are feeding to make sure of it.
As discussed above that strawberries have vitamin C, therefore it helps the new mother to meet their daily requirement of 120 milligrams.
Another feature of the fruit listed in fruits good for breastfeeding mother is that it keeps the mother hydrated because of high water content in them thus useful for a baby and the mother both. Water not necessary affects the milk production of the mother but doctors believe that it’s important to be hydrated with fluids to avoid fatigue.
Banana is also a beneficial fruit that continues to stay in the chain of the fruits good for breastfeeding mother. This fruit is essential if you wish to increase your folic acid levels. Bananas also have other vitamins and minerals in abundance. As the mother also requires the calories which she has lost to the baby while breastfeeding, bananas can help in building them back. Bananas are rich in potassium and a breastfeeding mother requires them in more quantity as compared to pregnant women, so they prove excellent for you. The process helps in maintaining
Your fluid and electrolyte balance. Doctors and medical sites advice 5,100 potassium intake during the period. A banana has 450 milligrams of potassium but it can be also obtained from other foods such as potatoes which have high levels of potassium.
- Sapodilla or Chikoo:
Nausea, vomiting or fainting could prove to be a very hectic to deal with and they can occur regularly if you do not have an energy-rich food especially because breastfeeding proves to be very tiring, Chikoo can do the work for you. Chikoo strengthens your body and gives energy required for nurturing the baby. Thou it’s an exotic food but is very tasty and juicy. A mother can lose up to five hundred calories while breastfeeding daily so to cover that up you need to eat Sapodilla. The fruit is also a source of fiber and prevents constipation, therefore add the fruit to your list of fruits good for breastfeeding mother.
Blueberries are is a storage house of a variety of nutrients and the best fruit in the list of fruits good for breastfeeding mother. It helps you and your baby to fight from infections of any kind because of their natural antioxidant properties. Blueberries contain vitamins like vitamins a and k and minerals such as calcium, potassium, and carbohydrates. They rank top in the fruits with antioxidant properties. Along with the milk that is fed to the baby by the mother, antioxidants also pass to the baby which projects him or her from the various disease that strikes in infant years.
The last in the list of fruits good for breastfeeding mother could be Cantaloupes. These are as rich as the one mentioned above in the list. While attending to your baby you require a regular inflow of vitamins and minerals because it can prove a tiresome job. The nutrient requirement can be completed by eating Cantaloupes or sweet melons. You can eat them as a snack or as a part of fruit salad.
As you have known the benefits of taking these fruits, you should always take a healthy diet that includes these fruits too so that the milk is nourished and its production is regulated.