Fruits for Breastfeeding Mothers – After giving birth, the duty of a mother apart from taking care of her baby is also breastfeeding her baby. Breast milk is the main source of food for babies, especially during the first 6 months of life before the baby is finally given complementary foods or complementary foods. In order to maintain the quality and quantity of breast milk, it is important for a mother to know what foods can and cannot be consumed.
Actually, besides benefiting the baby, breastfeeding also has benefits for the mother. By breastfeeding, the mother will be farthest from various dangerous diseases such as breast cancer, type-2 diabetes, postpartum depression and uterine cancer.
In order for the breastfeeding process to run smoothly and have a good impact on your little one’s health, it is important for mothers to consume nutritious foods, including fruits. Nursing mothers need more vitamins and minerals for the breastfeeding process to run smoothly. Find out what fruits for breastfeeding mothers are good for consumption below.
Fruit For Breastfeeding Mothers
Always providing quality breast milk for babies is a mother’s obligation. In order for quality breast milk, good nutritional intake is needed. One source of foods that contain high nutrition is fruit. Well, here are the fruits for breastfeeding mothers that are good for consumption. (Also read: Breastfeeding Mother Diet Menu )
Orange
Oranges are high in vitamin C which is good for breastfeeding mothers. Because breastfeeding mothers need more vitamin C than pregnant women. Orange is a good fruit to increase the energy of nursing mothers. Vitamin C has good benefits for the formation of bones, teeth and muscles in children, and newborns are no exception. Not only that, this vitamin can also help repair and growth in nursing mothers.
Blueberry
Mothers who are breastfeeding are advised to consume two or more servings of blueberries, this fruit can also be used as juice. Blueberries are one of the best fruits for breastfeeding mothers. The high nutritional content in blueberries can meet nutritional needs. The nutrients contained in this fruit include vitamin K, vitamin A and minerals such as potassium and calcium. In addition, this fruit also contains good carbohydrates that can help maintain energy. By consuming this fruit you will avoid infection, because blueberries have antioxidant properties.
Avocado
Many people like this fruit with green flesh and soft texture. But do you know? Avocado contains many nutrients that are good for mothers who are breastfeeding. Breastfeeding mothers often complain of hunger easily because the need to breastfeed increases. By consuming avocado you will feel full longer because this fruit is rich in essential fatty acids including omega-3, omega-6 and omega-9 fatty acids. In addition, these ingredients are also important for other body functions and can help produce more breast milk.
Consuming avocado fruit is also useful for maintaining blood sugar and cholesterol levels, it can also meet the needs of your daily intake of vitamin B, vitamin C, vitamin K, vitamin E, potassium and folate.
Cantaloupe
The cantaloupe contains 50 grams of vitamin C, which can meet almost half of the daily needs of breastfeeding mothers. High water content is contained in cantaloupe. Consuming cantaloupe fruit can help maintain the balance of body fluids in nursing mothers.
Banana
When breastfeeding a baby, calories are lost. Consuming bananas will replace these lost calories. The content of vitamin B6 and folic acid in bananas is also high. Vitamin B6 functions to help form red blood cells in babies, break down proteins, fats and carbohydrates. In addition, it is also needed so that the baby’s brain development and function is normal. While folic acid functions for the development of the baby’s brain to be healthy, as well as the spinal cord.
Strawberry
This beautiful red fruit is a fruit for good breastfeeding mothers. Strawberries contain high iron and various other vitamins such as calcium, vitamin C, potassium and magnesium. It’s just that it is important to note if you have an allergy to this one fruit or a family member has a history of allergies to this fruit. The reason is, allergens can affect your baby through breast milk.
Green Papaya
Green papaya can help you smooth your breast milk, because green papaya contains the best galactagogue. The enzymes contained in green papaya can help increase milk production. This fruit will also provide essential vitamins such as vitamins A, C, B and E.
Sawo
Breastfeeding requires energy and will make you tired. Therefore, you must consume foods rich in energy to prevent nausea or vomiting. Sapodilla fruit is a fruit for good nursing mothers. Consuming sapodilla fruit will give you the energy and strength you need, of course, not only for breastfeeding, but also for caring for your baby.
Apricot
Apricots are rich in vitamin A, vitamin C, potassium and calcium which are important for the health of breastfeeding mothers and their babies. Apricots contain phytoestrogens, which are agents that mimic estrogen. These phytoestrogens will help in the production of the milk hormone in the body and can help promote breastfeeding.
Orange Melon
Orange melon or referred to as cantaloupe is good as a fruit for nursing mothers because it contains 50 grams of vitamin C. This fruit also contains high water so it can help pregnant women to avoid dehydration.
Coconut
Coconut is good for consumption by nursing mothers. Water and coconut meat are useful to help maintain milk production. As we know, coconut water contains electrolytes and minerals that can help mothers avoid dehydration. Coconut fruit also contains high iron so it can help babies avoid anemia.
Dates
Dates are rich in calcium content which can help increase milk production. The fiber contained in dates is also good for nursing mothers. Besides being good for consumption during breastfeeding, dates are also good for consumption during pregnancy.
Tips for having quality breast milk for babies
In addition to fulfilling nutritional and nutritional needs, you also have to pay attention to several things so that quality milk for your baby. Well, here are some tips for lots of good quality breast milk. (See also: Tips for Maintaining Breast Milk Quality During Fasting )
Confidence
Having self-confidence is important for nursing mothers. You must be sure you can properly breastfeed your little one. Self-confidence will help increase the hormone oxytocin, which has a role in milk production.
Avoid Using a Pacifier or Pacifier
It is better not to give pacifiers or pacifiers to your little one. Because when accustomed to it, the baby may refuse breast milk. Pacifiers will not match your breasts.
Breastfeeding Right
Breast milk production will be maximized if you breastfeed your little one with the right technique. When you give breast milk to your little one, there is no need to press on the nipple. We recommend that you try to keep most of the breasts into the baby’s mouth so that your nipples are above the palate of your little one and their tongue will be pressing so that the milk comes out. After being given for about 10 to 15 minutes, generally the breast milk will run out. Your breasts will be fully filled again after 2 hours. We recommend that you breastfeed alternately from the left and right breast.
Avoid Giving Formula Milk
In order for exclusive breastfeeding to be successful for 6 months, you should not give formula milk to your little one. Formula milk and other foods for babies will make them full, so that your little one will consume less breast milk. We recommend that you give food to your little one when he is 6 months old.
Avoid Stress
Stress can be experienced by anyone, including breastfeeding mothers. However, for the smooth running of breastfeeding, it is very important for breastfeeding mothers to avoid stress. Your mind must relax so that the oxytocin hormone can come out so that it can stimulate milk production. To manage stress you can do a variety of fun activities. In an effort to avoid stress you also need a husband’s role.
Back Massage
The massage that is done on the back is able to help stimulate the release of the hormone oxytocin. If the oxytocin hormone increases, breast milk will come out smoothly. Massage on the back can be done gently and slowly using the thumb. The success of exclusive breastfeeding cannot be separated from the role of husband and family. Husbands have an important role in keeping the mother’s mind relaxed so as to avoid stress.
Foods That Affect Breast Milk Quality
When breastfeeding, mothers must pay attention to the food they eat, because some foods can affect breast milk. It is known that there are several foods that can affect breast milk, such as the following.
Spicy food
There is no doubt that spicy food is the favorite of many people, especially women. However, foods that taste spicy while you are breastfeeding should be avoided. Spicy food can affect the milk you produce. Apart from affecting the quality of breast milk, spicy foods can also inhibit the quantity of breast milk. In addition, consuming spicy food during breastfeeding can also cause diarrhea.
Foods or Beverages Containing Caffeine
While you are breastfeeding, you should avoid consuming foods or drinks that contain caffeine. Drinks that contain caffeine include tea and coffee. You should also avoid carbonated drinks.
Cold drinks
During breastfeeding, mothers should reduce cold drinks. The reason is, cold drinks will have an impact on the quality and quantity of breast milk. Cold drinks have a risk of causing asthma in both mother and baby.
Foods Containing Artificial Sweeteners
While you are breastfeeding you should avoid foods that contain artificial sweeteners. Food containing artificial sweeteners does not have a very significant effect, but still these foods are not good for the health of breastfeeding mothers and babies. Instead of consuming foods containing artificial sweeteners, you should consume foods with natural sweeteners such as fruits.
Foods Containing Mercury
One of the substances that are harmful to health is mercury. Foods that are usually susceptible to contamination by mercury are fish. Knowing that, it is important for breastfeeding mothers to be more careful in choosing the fish they want to eat. It is better if you choose salmon or tuna.
These are some fruits for breastfeeding mothers that are good for consumption so that the breastfeeding process is smooth, as well as some tips for quality breast milk. Hope it is useful.
This article is reviewed by Midwife Pevi Revina sTR. Keb
