Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Blueberries are an excellent choice to help you meet your needs.
Lactogenic foods that help increase milk supply include complex carbohydrates (barley, oats, whole grains), vegetables (dark leafy greens, carrots, okra), and fruits (oranges, green papayas, blueberries).
Papaya contains vitamins which are very useful for breastfeeding mothers. It is a “super food” that can boost the quantity and quality of breast milk. Regular intake of papaya can work wonders for the digestive system. It also helps prevent cellulite development.
To get the nutrients you need while breastfeeding, follow a healthy eating routine [PDF - 1.9 MB]. Choose a mix of healthy foods you enjoy from each food group, including: Whole fruits — like apples, berries, oranges, mango, and bananas.
Post-partum blues are common and usually resolve 10 days after giving birth. Washington D.C.: A Canadian study suggests that by consuming fruit-based supplement kit, containing blueberry juice, may help new mothers to beat feelings of sadness and mood swings post-delivery.
Acidic foods (like citrus fruit and tomatoes), spicy or strong-flavored foods (like garlic or hot sauce), and “gassy foods” (like broccoli and cauliflower) are often associated with baby gassiness and fussiness, but they are no more likely than other foods to bother babies.
If you focus on increasing your fat intake through unsaturated fats and limiting saturated and trans fat, you can increase the fat content in your breastmilk. Everything in moderation, though! You do not have to cut out every single bit of saturated or processed foods.
Chocolate contains theobromine. Because theobromine is a stimulant, it could, in theory, cause the breastfed infant to be wakeful and fussy. If indeed the chocolate does contain caffeine, there's a double whammy.
Avocados, full of healthy fats and fiber, are a great addition to your diet while breastfeeding. The fat in avocados help you and your baby absorb fat-soluble vitamins and can also be beneficial to your baby's developing brain health.
Avocados are a great milk booster and helps to improve quality of milk supply! Known to thicken and improve the quality of breast milk, avocado contains high amounts of the key nutrients such as, folate and potassium.
Due to the abundance of iron and phosphorus, strawberries help with breast milk supply. They are also rich in vitamins B, C, and K. Aside from increasing breast milk production, they also reduce anxiety, clear up your blood, and are a wonderful antioxidant.
Eating bananas while breastfeeding is safe and can be a healthy addition to a mother's diet. Bananas are a good source of nutrients such as potassium, vitamin C, vitamin B6, and fiber, which are all beneficial to both the mother and baby.
Pumping more often can help stimulate breasts to produce more milk. Moms can try pumping both breasts for 15 minutes every two hours for 48-72 hours. Then moms can return to their normal pumping routine. Pumping for longer than 30 minutes may not be beneficial.
While breastfeeding, calcium requirements increase significantly, so aim for five to six servings a day to meet the extra demands (1 serving = a glass of milk or pot of yogurt or 25g/1oz of cheese). Milk in sauces, puddings and milky drinks are great ways of getting enough calcium.
Infographic: Ways To Include Apples In Your Breastfeeding Diet. Apples are a rich source of many nutrients and help maintain an adequate milk supply. Apples give nursing mothers the energy they need to heal and provide the ideal development environment for their newborns.
Eating chocolate while breastfeeding should be done in moderation. Recommended serving sizes for nursing mothers are 1 ounce of dark chocolate or unsweetened cocoa powder and 1 teaspoon of raw cacao nibs per day.
Side Effects of Blueberries:
Children may develop symptoms such as shortness of breath and back itching after ingestion of blueberry fruit. A doctor should be immediately consulted to prevent any health issues during such allergic reactions.
Blueberries for babies are a rich source of antioxidants and natural sugars. Along with helping regulate your baby's blood pressure, these berries can also help in the cognitive development of babies and make their bones strong. You can start including blueberries in your baby's diet when they begin to have solid food.
Blueberries can also help in keeping the lining of your uterus healthy so that your implantation and pregnancy can be possible. Blueberries can aid in maintaining a proper level of the follicle-stimulating hormone (FSH) which is important for healthy ovulation and reproductive health.
Yogurt is a great source of calcium – and if you go with Greek yogurt, you'll also benefit from the protein. Choose natural, organic options and be sure to check the nutrition label for the sugar content. Looking for a way to kick it up a notch?