20 Fruits That Are Good for Breastfeeding Mothers, Boosting Milk Supply!

Looking for healthy fruits for breastfeeding moms? Learn which options help increase energy, improve lactation, and keep you nourished.

Fruits for breastfeeding moms are essential because what you eat while nursing will, of course, be absorbed by your baby. That’s why you must pay close attention to nutrition, including choosing fruits that are good for breastfeeding mothers.

After all, fruits are one of the food sources that can provide essential nutrients for growth.

In fact, many fruits can help with the breastfeeding process.

Not only do they help maintain better breast milk quality, but they can also boost milk production.

List of Fruits That Are Good for Supporting Smooth Breast Milk Production

1. Green Papaya

fruits for breastfeeding moms

Fruits for breastfeeding moms include papaya, which can help you get good-quality breast milk. But not just any papaya!

Green papaya is one of the best fruits you can enjoy during breastfeeding.

If you’re wondering what green papaya is—it’s papaya that hasn’t fully ripened yet.

One of the advantages of papaya is that its potassium content is quite high—50% more than oranges. Potassium is needed during breastfeeding.

This means that consuming papaya can actually help stimulate breast milk production by boosting the release of the hormone oxytocin.

Isn’t it true that mood changes greatly affect the breastfeeding process?

Green papaya also provides important vitamins such as Vitamin A, B, C, and E!

2. Avocado

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This super fruit is very beneficial, especially for breastfeeding.

The omega-3, omega-6, and omega-9 fatty acids in avocado help mothers produce quality breast milk that’s great for the baby’s nutrition!

It’s no wonder avocado is considered one of the best fruits for breastfeeding mothers.

As a bonus, avocado is rich in folic acid, vitamin C, vitamin E, and potassium, which support optimal child growth and development.

Consuming this versatile fruit also helps regulate blood sugar and cholesterol levels. Have you tried it?

3. Strawberries

Fruits for breastfeeding moms, like strawberries, are not only delicious and refreshing but also provide essential nutrients needed for your baby’s development.

This fruit is rich in iron and other vitamins such as vitamin C, calcium, potassium, and magnesium.

Another important benefit is their high water content, which helps mothers stay well-hydrated during breastfeeding.

After all, a mother’s water needs increase while nursing, don’t they?

4. Bananas

Another excellent fruit for breastfeeding mothers is the banana. Not only is it delicious, but it also helps curb hunger during breastfeeding since it’s rich in calories.

In addition, bananas are packed with vitamins and minerals, and they help boost folate levels.

They are also rich in potassium, which supports fluid and electrolyte balance—essential for maintaining a healthy breast milk supply.

5. Sapodilla (Chico fruit)

20 Fruits That Are Good for Breastfeeding Mothers, Boosting Milk Supply!

Sapodilla, or chico, is one of the best fruits for breastfeeding mothers.

This fruit is high in calories, which are essential for producing more breast milk.

As we know, breastfeeding is not an easy process—it can often feel exhausting.

That means mothers need extra energy to nourish their babies.

Sapodilla is among the best fruits that provide that needed energy.

Did you know breastfeeding can burn up to 500 calories a day?

This fruit helps supply the strength and stamina your body needs to care for your little one.

On top of that, sapodilla is rich in vitamins A and C, aids digestion, and provides antioxidants.

6. Cantaloupe

fruits for breastfeeding moms

Another fruit option for breastfeeding mothers is cantaloupe.

The recommended daily intake of vitamin C for breastfeeding moms is around 100 grams.

By including cantaloupe as part of your daily diet, you already fulfill half of that requirement, since cantaloupe contains about 50 grams of vitamin C.

Cantaloupe is also high in water content, which helps breastfeeding mothers maintain proper hydration.

7. Blueberries

20 Fruits That Are Good for Breastfeeding Mothers, Boosting Milk Supply!

Blueberries are known as antioxidant-rich fruits that help protect moms from infections.

They are also packed with vitamins and minerals such as vitamins A and K, calcium, and potassium.

This means that blueberries provide a wealth of nutrients to support your body’s needs, especially while breastfeeding.

On top of that, this superfood also contains carbohydrates to help maintain your energy levels.

8. Mangoes

fruits for breastfeeding moms

Mangoes are rich in antioxidants and vitamin K. Their fiber and potassium content also help breastfeeding mothers boost nutrition.

Besides, who doesn’t love the truly delicious taste of ripe mangoes?

9. Melon

Melons contain vitamins A, B1, C, iron, calcium, and phosphorus.

Rich in fiber, water, and fructose, melons can hydrate the body and provide essential minerals that help increase breast milk supply. They are also important for improving the quality of breast milk.

10. Oranges

Fruits for breastfeeding moms, like oranges, are an excellent source of vitamin C, which plays a vital role in developing healthy teeth and muscles in all children, including newborns.

Oranges can also help support tissue growth and repair in breastfeeding mothers.

New mothers should consume about 120 milligrams of vitamin C per day, which equals around two small oranges.

11. Beets

This fruit, which belongs to the same family as radishes and other root vegetables, is highly nutritious.

Beets are blood cleansers, rich in fiber, and packed with healthy minerals. It is theorized that, aside from boosting breast milk production, beets also improve breast milk quality through their blood-purifying properties, which will benefit your baby.

12. Watermelon

Watermelon is rich in fructose, fiber, and of course, water—keeping breastfeeding mothers well-hydrated.

Additionally, watermelon provides your body with essential minerals and helps maintain or increase breast milk supply.

Staying hydrated by drinking water and eating water-rich foods like watermelon can support mothers struggling with lactation issues.

13. Grapefruit

fruits for breastfeeding moms

Grapefruit, in some parts of the world, is considered a luxury fruit.

It is rich in vitamin C and vitamin A, citric acid, fructose, and essential dietary fiber.

This fruit is considered one of the healthiest additions anyone can make to their diet, especially for breastfeeding mothers who want to boost milk production and quality.

14. Apricot

fruits for breastfeeding moms

Apricots are excellent for helping stabilize hormonal imbalances and should be consumed before and after childbirth.

They help with lactation and are also rich in calcium and fiber. Add apricots to your breakfast to start the day with nutrition.

15. Dates

Dates are classified as dried fruit and also function as a galactagogue, or a food that can naturally increase breast milk supply.

Dates also contain phytoestrogens that help stabilize the hormones involved in lactation.

In addition, dates are also considered to help in milk production because they contain calcium.

16. Apples

Apples are also rich in vitamin C. This natural vitamin can help boost the immune system of both mother and newborn.

Apples also contain vitamins A, E, B1, B2, folate, and minerals such as copper and chromium, which are beneficial for breastfeeding mothers and growing babies.

17. Kiwi

Kiwi fruit has a high vitamin C content.

However, mothers who do not get enough of this important vitamin will not be able to provide sufficient vitamin C for their babies through breast milk.

Therefore, eating foods rich in vitamin C is very important when you are breastfeeding.

18. Guava

Guava is rich in minerals and vitamins that can improve the quality of breast milk.

The antioxidants in guava can help boost the immune system of both mother and baby.

However, you should limit your intake, as excessive consumption may cause constipation.

19. Pears

Pears contain natural sugars that are beneficial for the reproductive system.

In addition, pears contain important vitamins and minerals such as vitamin B, vitamin C, vitamin K, potassium, copper, and magnesium, which are good for maintaining or improving breast milk quality.

20. Plums

Fruits for breastfeeding moms like prunes are a great choice, as prune juice is packed with nutrients and vitamins that help meet your nutritional needs while nursing.

Consuming prune juice in moderation during breastfeeding can improve digestion, support bladder function, and regulate weight gain in mothers.

In fact, breastfeeding moms who eat plums may also help babies struggling with bowel movements. This is because the vitamins and minerals in plums can be absorbed into the baby’s body through breast milk.

However, make sure to limit consumption to avoid diarrhea in both mother and baby.

These are some of the most recommended fruits for breastfeeding moms to enjoy. So, Mom, have you started making sure these fruits are always available at home?

Originally published on theAsianparent Indonesia

www.medicalnewstoday.com/articles/322844 , parenting.firstcry.com/articles/fruits-to-eat-and-avoid-during-breastfeeding/ , parenting.firstcry.com/articles/30-best-foods-to-increase-breast-milk/

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