Nutrient intake during breastfeeding is important to note, including fruits. When breastfeeding, Mother certainly wants to stay healthy and her milk production is smooth. Come on, find out the variety of fruit that is good for nursing mothers.
During breastfeeding, mothers 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 breastfeeding mothers and breast milk production.
Good Fruits Consumed by Breastfeeding Mothers
Here are fruits that are known to be beneficial for nursing mothers:
1. Blueberries
Breastfeeding mothers are encouraged to eat two or more servings of fruit each day. Blueberries can be one of your choices, because they taste good and are rich in various nutrients, such as vitamin C, antioxidants, and fiber. In addition, this fruit also contains carbohydrates that can help maintain stamina.
This bluish fruit is also believed to reduce the risk of postpartum depression, you know. If the mother is healthy and the milk production is smooth, the little one will also be healthier.
2. Orange
Mothers may be worried about eating oranges or other citrus fruits because they have a sour taste and are said to be harmful to the baby. However, this opinion has not been proven true. Consumption of oranges can actually be a way to meet your vitamin C needs. Not only that, this orange fruit can also provide additional energy for nursing mothers.
During breastfeeding, the food consumed by the mother will indirectly be consumed by the little one. Therefore, if your little one becomes bloated after you eat a lot of oranges, limit their consumption.
3. Papaya
Green or unripe papaya is not recommended for pregnant women because of its content that can trigger contractions. However, several studies have shown that green papaya can increase levels of the hormones prolactin and oxytocin in nursing mothers, thereby increasing breast milk production.
Even so, the effect of green papaya consumption in increasing breast milk production still needs to be investigated further. Therefore, it is recommended that you eat ripe papaya which has been proven to contain vitamin A and iron.
4. Avocado
This greenish fleshy fruit has many benefits for nursing 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 a hormone that stimulates breast 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 breastfeeding mothers to consume. Even so, you still have to pay attention to the balance of other nutrients. If you are in doubt or have certain health problems, you can consult a doctor to find out what fruits and foods you should consume.