As a new mother, you must be aware that breast milk is very nutritious and the best source of energy and nutrients for babies in the first six months of their lives. However, you will be surprised to know that breastfeeding is beneficial for new mothers as well. So, if you’re a breastfeeding mother, then your diet has to be a healthy one. Eating healthy foods will not only give you the energy to take care of your baby but also help you lose weight. In such a scenario, it is important that you should be aware of the fruits that you should eat during breastfeeding. Of course, it goes without saying that all fruits are healthy, but there are some fruits that can help you with breastfeeding. In this article, we will discuss 7 fruits to eat while breastfeeding. Read this article to find out all about these magical fruits and how they can help you as a new mother.
7 Must Have Fruits While breastfeeding
Avocados
Avocados are one of the healthiest fruits and can be beneficial for the health of both the mother and the baby. Like bananas, avocados also pack in a lot of potassium in them. Eating them during breastfeeding can help develop your baby’s eyesight, hair quality, heart health, and digestion.
Green papaya
Did you know that green papaya is considered as galactagogues? Galactagogues are substances that help in promoting the production of breast milk. So this fruit can be beneficial for mothers wanting to improve their milk supply. Eating green papaya can also help you stay hydrated, which is very important for a breastfeeding mother. Green papaya is also a rich source of non-acidic vitamin c and acts as a natural laxative. In order to include this fruit in your diet, you need to remember a few tricks. For instance, you can add half a cup of green papaya to your glass of smoothie. You can even consume it as a salad after tempering it.
Bananas
Similar to green papayas, bananas act as a natural laxative and can help indigestion. Bananas can help prevent constipation as they are a rich source of fiber. However, the potassium present in bananas makes it an excellent fruit for breastfeeding people. Potassium is important during pregnancy and post-pregnancy too. And you will need more of it while breastfeeding to maintain your fluid and electrolyte balance.
Figs
Figs are rich in many minerals like manganese, magnesium, copper, calcium, iron, and potassium. They are also a great source of fiber, vitamin k, and vitamin b6. This essentially is the reason why a number of cuisines use figs in their salads and many baby food companies include figs in the baby food.
Cantaloupe
Cantaloupe is rich in vitamin k, vitamin b, fiber, potassium, magnesium, niacin, thiamin, and folates. Eating this fruit can help you stay hydrated. As this fruit is high in water content, it can help maintain fluid balance in the body during breastfeeding and even otherwise.
Sapota
Sapota (also known as chikoo) is high in calories, which makes it good for breastfeeding moms. By eating sapota, you can make up for the calories that are burned during breastfeeding. Sapota is also rich in fiber and numerous minerals and vitamins. It is also high in anti-inflammatory and antibacterial properties, which makes it a healthy choice for breastfeeding women.
Oranges
Oranges are an excellent source of vitamin c. Vitamin c is that one vitamin really benefiting breastfeeding people. Vitamin c is important for growing healthy teeth and muscles in all children, which also includes newborns. It can also help boost tissue growth and repair in breastfeeding mothers. If you are a breastfeeding mother, then you should aim for about 120 milligrams of vitamin c per day, which would be about two small oranges.
Are There Any Fruits To Be Avoided During Breastfeeding?
You need not avoid any fruit during breastfeeding. Fruits are a rich source of essential nutrients required by a breastfeeding mother and her baby. So feel free to add a wide variety of fruits to your breastfeeding diet. However, if you notice any negative reaction such as rashes, swelling, and vomiting in your baby after you have included a particular fruit in your diet, avoids that fruit for as long as you are breastfeeding. And consult a pediatrician if your baby doesn’t feel better soon enough.
Your baby’s health depends on your well-being, and your health depends on what you eat. There will be days when you might crave unhealthy foods but think about your baby – we know you will make healthy choices. In your nursing phase, drink lots of water and include fruits and veggies (which do not cause gas) in your diet. In case you feel you cannot do it alone, definitely consult a nutritionist for a healthy diet plan. Always remember that as a new mother, everything might seem very overwhelming, but you will get through it with a little bit of help.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352950/
- https://pubmed.ncbi.nlm.nih.gov/31290381/
