During lactation, intake of nutritious food can be obtained from the selection of various kinds of fruit for nursing mothers. Based on the 2013 Nutrition Adequacy Rate (RDA) the nutritional needs of nursing mothers increased by 600 kcal, this figure is higher than the needs of pregnant women. To meet these needs, the selection of the right fruit will be very helpful so that the nutritional needs of mothers are met and the quality of breast milk production.
Good Fruit for Breastfeeding Mothers
So that the production of breast milk (breast milk) is abundant and the baby is always healthy, here are some good types of fruit for nursing mothers:
This super fruit is very good for many things, one of which is good for nursing mothers. The content of omega-3 fatty acids, omega-6 fatty acids, and omega-9 fatty acids in avocados helps mothers produce milk that is very rich for your baby!
In addition, the fruit for nursing mothers is rich in folic acid and vitamin C, vitamin E and potassium which help your child grow and develop properly. Eating soft fruit can also help maintain blood sugar and cholesterol levels.
2. Young papaya
Young papaya or papaya which is still green is one of the good fruits for nursing mothers, although it is not recommended when you are pregnant.
Papaya acts as an agent that helps lactation increase the production of the hormone oxytocin, and milk production. Young papaya also contains essential vitamins such as vitamins A, B, C and E.
Strawberry that has a sour taste is also included in the list of fruit for nursing mothers, but do not consume too much because this fruit can cause flatulence in some babies.
Not only refreshing, strawberries contain important nutrients that your child needs for growth and development. This fruit is full of iron and vitamins such as vitamin C, calcium, potassium, and magnesium.
In addition, its high water content can help mothers stay well hydrated while breastfeeding a baby.
Who doesn’t know bananas, this familiar fruit is really delicious and also contains lots of vitamins and minerals. Bananas are classified as high-calorie fruit that can help hunger while breastfeeding and help increase your folic acid levels.
The benefits of bananas that are good for nursing mothers also have potassium which can help nursing mothers maintain their fluid and electrolyte levels, to help maintain a good flow of breast milk.
Sapodilla is a good fruit for nursing mothers. Fruit that has brown meat is high in calories, which will produce more milk for your baby. Nursing mothers will burn up to 500 calories a day just by breastfeeding!
Fruit that is rich in vitamins A and C also contains antioxidants and brown digestion .
Blueberries are also a fruit for nursing mothers, because they have amazing antioxidant properties. Antioxidants enter the baby through breast milk. Blueberries are also rich in vitamins and minerals such as vitamins A and K, calcium, and also potassium.
However, do not eat too much of this fruit because the fruit in the berry family can cause flatulence in some babies.
The recommended daily amount of vitamin C for nursing mothers is around 100 grams. Consuming cantaloupes or cantaloupe or also called stone melons every day can meet half of the recommended, because it contains 50 grams of Vitamin C. Cantaloupes are also high in water content, which makes you stay hydrated while breastfeeding.
This fruit for lactating mothers contains a lot of antioxidants and vitamin K. The fiber and potassium content in mangoes can also help breastfeeding mothers fulfill their nutrition, making it suitable as a good fruit for nursing mothers. Of course, ripe mango is really delicious for you to consume because it is refreshing.
Who doesn’t know, oranges are a great source of vitamin C that breastfeeding mothers need, even more than when you were pregnant. According to Kid’s Health , vitamin C plays an important role in the growth of healthy bones, teeth and muscles in children, including newborns.
Oranges can also help increase tissue growth and repair in nursing mothers. Nursing mothers must meet vitamin C around 120 milligrams per day, which means about two small oranges a day.
This soft, sweet-textured fruit contains phytoestrogens, which mimic estrogen activity in the body. Phytoestrogens help regulate milk-producing hormones in the body and can increase lactation.
This great fruit for nursing mothers is also rich in calcium, potassium and vitamins C and A – all of which contribute to optimal health for your mother and baby.
Figs are rich in many minerals such as manganese, magnesium, copper, calcium, and potassium. This good fruit for nursing mothers is also a source of fiber, vitamin K and vitamin B6. This is the reason why a number of dishes in their home country use figs in salads and many baby food companies use them in baby food.
This fruit is safe for consumption for nursing mothers. However, limit eating pears, with the maximum consumption of one pear per day. Pears are cold fruits that can cause discomfort in the stomach.
One pear contains vitamin C, vitamin K, potassium. It also contains calcium, iron, magnesium, riboflavin, vitamin B-6, and folate.
Is a fruit that is rich in calcium, iron, folate and vitamins A and C, which is good for nursing mothers. During pregnancy, iron levels decrease.
When breastfeeding, you need to strengthen your body with iron-rich foods. While calcium deficiency causes weak bones and low milk production,
Apples are a good source of fiber, potassium and phosphorus. Eating a medium sized apple contains 80 calories, and is a very good food, because eating healthy and can reduce weight.
Is a highly nutritious fruit that has no side effects when breastfeeding. However, in some cases, the study concluded that nursing mothers who ate wine found that their babies had stomach problems. In some cases, babies who experience colic suffer from further complications when nursing mothers consume grapes.
If you consume grapes while breastfeeding, there are several things to consider, including;
- When eating grapes, make sure you don’t eat other fruits for at least two to three days. This will help you notice changes in baby’s stool or general behavior. If the baby has an upset stomach, and if you don’t eat fruit or new foods other than wine, you will know for sure whether it is caused by eating grapes.
- If the baby has a stomach ache, it is important for Mother to pay attention to everything you eat while breastfeeding and pay attention to its effects on the baby.
- When you eat grapes for the first time while breastfeeding, stay away from eating other fruits or new foods. This will give you time to take notes if eating grapes increases your baby’s discomfort or abdominal pain.
- Every time you eat wine while breastfeeding, make sure you eat it in moderation. Although eating some grapes may be safe, too much is not good.
Eating pineapple during pregnancy is recommended during the last stage of pregnancy because it can induce labor . Although the fruit for nursing mothers, but only after breastfeeding the baby for about 5 to 6 months.
The reason, various studies show that the citrus fruit that is higher in nursing mothers can be harmful to the baby’s body. This also includes pineapple, because it has a fairly strong taste and acid content, which can be very strong for babies.
Pineapple is a fruit that is quite important for mothers because it is very rich in vitamins and some very specific elements are only found in pineapple. A cup of pineapple contains nutrients, such as pantothenic acid, folate, fiber, vitamin B1, vitamin B6, copper, manganese, and vitamin C.
Fruits to Avoid Breastfeeding Mothers
Now that you know which fruits are good for nursing mothers, you should also know what fruits are important to avoid while breastfeeding:
1. Kiwi, Lemon, Lime, Grapefruit
Some of the fruits that are prohibited for breastfeeding mothers are rich in citric acid, which can irritate the bowel movements and your baby’s digestive system. Even some adults cannot handle high doses of citric acid.
2. Plums and Cherries
Plums and cherries are believed to be natural laxatives. Every time you experience constipation, these two fruits are fruit that you use to help expel bowel movements.
If you eat too much of these fruits, it can also affect your child’s digestive system. Plus this fruit causes you to go to the bathroom often and this is not good for you, because you have to be well hydrated while breastfeeding.
Well , that’s the list of good fruit for nursing mothers and fruit that is prohibited for nursing mothers. Hopefully this is useful, Healthy Friend!
This health information was reviewed by dr. Antonius Hapindra Kasim
- Voon, Sarah. Without years. 8 fruits to eat when you’re breastfeeding for better milk production . https://sg.theasianparent.com/fruits-to-eat-while-breastfeeding. (Accessed June 28, 2019)
- Hosseini Sarah. 2019. 9 Fruits To Eat When You’re Breastfeeding For Better Milk Flow . https://www.romper.com/p/9-fruits-to-eat-when-youre-breastfeeding-for-better-milk-flow-15951. (Accessed June 28, 2019)
- Mrunal. 2019. Fruits to Eat and Avoid during Breastfeeding . https://parenting.firstcry.com/articles/fruits-to-eat-and-avoid-during-breastfeeding. (Accessed June 28, 2019)
- Ware, Megan. 2019. What to know about pears . https://www.medicalnewstoday.com/articles/285430.php#nutrition. (Accessed 2 December 2019)
- Anonymous. Without years. Safe To Eeat Pear . https://www.babyment.com/nutrition/safe-to-eat.php?food=Pear. (Accessed 2 December 2019)
- Raja, Debolina. 2019. Can You Eat Grapes While Breastfeeding . https://www.momjunction.com/articles/grapes-while-breastfeeding_00360429/#gref. (Accessed 2 December 2019)
- Rahkee 2019. Is It Safe To Drink Apple Juice While Breastfeeding? . https://www.momjunction.com/articles/is-it-safe-to-drink-apple-juice-while-breastfeeding_00354956/#gref. (Accessed 2 December 2019)