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.
1. Green Papaya
Green papaya is the green, unripe variety of the golden yellow papaya. Green papaya is one of the best galactagogues, which means that it is an agent that helps mothers to make more breast milk. The enzymes in green papaya enhance milk production and also provide you with essential vitamins like Vitamins A, B, C, and E.
2. Apricots
If you are a lactating mom, you should include some apricots in your 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 estrogen. 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. Consider including a couple of avocados in your salad or eat them as a quick snack.
4. Strawberries
Strawberries are lip-smacking. 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
This is one of the best fruits to eat during breastfeeding. Blueberries are veritable storehouses of essential nutrients. Their natural antioxidant properties also help 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.
