Are you breastfeeding? Do you find yourself browsing health charts and diet plans to ensure that your little one gets all the necessary nutrients? Do you wonder what fruits you should consume during this special phase? If you nodded along to these questions, read this post.
Fruits are a good source of essential vitamins and minerals and help prevent deficiency of vitamin A and C. Fruits can be a healthy addition to a nursing mother’s diet as they are rich in vital nutrients such as potassium, folate, and antioxidants (1). Read on to know about the best fruits to eat when breastfeeding.
Best Fruits You Should Eat While Breastfeeding
1. Green Papaya
Green papaya is the green, unripe variety of the golden yellow papaya. It is one of the well-known galactagogues that helps mothers make more breast milk during lactation. The enzymesiXBiological agents that accelerate chemical reactions in living organisms green papaya enhance milk production. Also, the fruit provides essential vitamins like vitamins A, B, C, and E, which can help you maintain optimum nutrition levels.
2. Apricots
If you are a lactating mom, you should include some apricots in your postpartum diet. Apricots are rich dietary sources of vitamin C, A, calcium, and potassium. Apricots boost levels of important chemicals called phytoestrogens, which mimic the activity of estrogeniXA hormone responsible for the development and functioning of female reproductive organs . These chemicals help regulate milk-producing hormones in females and increase milk supply.
3. Avocados
Avocados are rich sources of essential fatty acids like omega-3 fatty acids, omega-6 fatty acids, and omega-9 fatty acids. These amino acids are essential for many body functions and help you produce rich breast-milk. Avocados are wonderful for maintaining your blood sugar and cholesterol levels. Add avocadoes to your healthy eating regimen in different ways to reap the full benefits of this delicious fruit.
4. Strawberries
Strawberries are lip-smacking fruits that are one of the perfect go-to healthy snacks for breastfeeding moms. As a nursing mom, you should include these amazing fruits in your diet. They are full of iron and boast of an array of vitamins like Vitamin C, calcium, potassium, and magnesium. If you are allergic to strawberries or someone in the family has a history of strawberry allergy, consult your doctor before you eat them. This is because allergens can also affect your little one through your breast milk.
5. Banana
If you are looking to increase your folic acid levels, include bananas in your diet. Bananas are rich in other vitamins and minerals as well. Bananas also help you replenish calories that you lose while breastfeeding your little darling.
6. Sapodilla (Chikoo)
Breastfeeding is a tiring activity, and you will need the energy to feed your baby. Thus, you need to supplement your diet with energy-rich foods to prevent any nausea, vomiting, or faintness. Sapodilla or chikoo is a tropical fruit and one of the best fruits for your body. Chikoo provides your body with the strength and energy to nurse your baby.
7. Blueberries
It is one of the best fruits to eat during breastfeeding. Blueberries are veritable storehouses of essential nutrients. In addition, their natural antioxidant properties help boost your immunity and protect you from infections. Blueberries are especially rich in vitamins and minerals like vitamins A and K, calcium, potassium, and carbohydrates.
8. Cantaloupe
When you are pregnant or nursing, your body will need a steady flow of vitamins and essential minerals. To fulfill your nutrient requirement, consider consuming some cantaloupes or sweet melons. You can snack on these fruits or add them to your dessert in a fruit salad.
9. Figs
Also known as Anjeer, they are calorie-dense fruits, rich in vitamins, iron, calcium, potassium, magnesium, dietary fibers, protein, carbohydrates, soluble sugars, and many other nutrients that are essential for breastfeeding women (2)(3)(4). Consumption of figs can bring along many benefits for breastfeeding women. It is available both in fresh and dried forms. So, you can either include this healthy fruit in your fruit salads, smoothies, and other recipes or munch on the dried figs with other dried fruits and nuts. Also, ensure to eat in moderation.
Certain fruits to eat while breastfeeding can help you gain back strength. As breastfeeding is a special moment in a woman’s life, you may not want to avoid it or deprive your baby of nourishment. However, it is tiring and requires patience and practice to do it correctly. Therefore, nourishing yourself by adding nutritious fruits to your maternal diet is vital. Remember, breastfeeding is a deep bonding experience with your baby, and it should make you feel special and aid in the baby’s development.
Key Pointers
- Fruits provide important nutrients like potassium, folate, and antioxidants for nursing mothers.
- Green papaya is a potent galactagogue, but those allergic to kiwi or latex should consume it with caution.
- Apricots contain phytoestrogens that regulate milk-producing hormones and increase milk supply in lactating women.
- Avocados are rich in essential fatty acids and amino acids that help produce nutrient-dense breast milk and maintain blood sugar and cholesterol levels.
- Strawberries contain essential vitamins and minerals, while bananas are a good source of folic acid for nursing mothers.
- Sapodilla helps prevent nausea, vomiting, or faintness in lactating mothers, and blueberries have anti-inflammatory properties that help prevent infections.
