Nutritional intake during breastfeeding is important to note, including fruits. When breastfeeding, Mother would want to stay healthy and smooth milk production. Come on, find out the variety of good fruit for nursing mothers.
During breastfeeding, you are advised to adopt a healthy and balanced diet, including eating fruits. Fruits can be a good source of energy, vitamins, minerals and fiber for nursing mothers and breast milk production.
Good Fruit for Breastfeeding Mothers Consumed
Here are fruits that are known to be beneficial for nursing mothers:
1. Blueberries
Nursing mothers are encouraged to consume two or more servings of fruit each day. Blueberries can be an option for Mother, because they taste good and are rich in a variety of nutrients, such as vitamin C, antioxidants, and fiber. In addition, this fruit also contains carbohydrates that can help maintain stamina.
Bluish-colored fruit is also believed to reduce the risk of postpartum depression, you know. If the Mother is healthy and the milk production is smooth, Little One will also be healthier.
2. Orange
You might be worried about eating oranges or other citrus fruits because they have a sour taste and are said to be harmful to babies. However, this opinion is still not proven true. Orange consumption can actually be a way to meet the needs of Mother's vitamin C. Not only that, this orange-colored fruit can also provide additional energy for nursing mothers.
During breastfeeding, food consumed by the Mother will also be consumed indirectly by the Little One. Therefore, if your baby becomes bloated after you eat a lot of oranges, limit consumption.
3. Papaya
Green papaya or immature is not recommended for pregnant women because of its content that can trigger contractions. However, several studies have suggested that green papaya can increase levels of the hormones prolactin and oxytocin in nursing mothers, thereby increasing milk production.
Even so, the effect of consumption of green papaya in increasing milk production still needs further investigation. Therefore, Mother is recommended to eat ripe papaya which has been proven to contain vitamin A and iron.
4. Avocados
This green fleshy fruit has many benefits for breastfeeding mothers and their babies. This is because avocados contain healthy fats that can be used as a source of energy for nursing mothers. In addition, this fruit also contains B vitamins, folate, vitamin C, and oleic acid.
5. Dates
Research says that dates can increase milk production. This is because dates can increase levels of the hormone prolactin, which is the hormone that drives milk production.
Not only that, dates also have a sweet taste and contain a variety of nutrients, such as iron and vitamin B6, which are good for nursing mothers.
In addition to the fruits above, bananas and apples are also good and safe for consumption by nursing mothers. Even so, Mother still must pay attention to the balance of other nutrients. When in doubt or have certain health problems, you can consult with your doctor to find out what fruits and foods you should consume.
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