What fruits should women eat during lactation? 10 nutritional recommendations and precautions
The diet of lactating mothers directly affects the quality of milk and the health of the baby. As an important source of vitamins and minerals, scientific selection of fruits is particularly critical. This article combines the hottest maternal and infant topics on the Internet in the past 10 days to sort out a list of the most suitable fruits to eat during lactation and their taboos to help mothers eat with peace of mind.
1. Top 10 fruits recommended during lactation
| Fruit name | core nutrients | recommended daily amount | Special effects |
|---|---|---|---|
| apple | Dietary fiber, vitamin C | 1-2 pieces | Promote intestinal peristalsis and prevent constipation |
| banana | Potassium, tryptophan | 1 stick | Relieve fatigue and stabilize mood |
| blueberry | Anthocyanins, antioxidants | 50-100g | Enhance immunity and protect eyesight |
| orange | Vitamin C, folic acid | 1 | Promote iron absorption and prevent anemia |
| papaya | Papaya enzyme, vitamin A | 200g | Promote milk secretion and repair tissues |
| kiwi | Vitamin E, dietary fiber | 1 | Prevent postpartum hair loss and improve skin quality |
| cherry | Iron, melatonin | 15-20 pcs | Replenish blood, aid sleep, relieve fatigue |
| grapes | Glucose, Resveratrol | 10-15 capsules | Quickly replenish energy and antioxidant |
| avocado | Healthy fats, folate | 1/2 piece | Promote baby brain development |
| dragon fruit | plant albumin | 1/2 piece | Detoxifying, laxative, hypoallergenic |
2. The golden time to eat fruits during breastfeeding
According to recent hot topics discussed by maternal and infant experts, it is recommended to choose the following time periods for the best results:
| time period | Recommended fruits | Principle of action |
|---|---|---|
| 1 hour after breakfast | Apple/Banana | Help digest breakfast and stabilize blood sugar |
| after nap | Orange/kiwi | Supplement vitamin C to refresh your mind |
| 30 minutes before breastfeeding | papaya/grapes | Promote milk secretion and quickly supply energy |
| 2 hours before going to bed | Cherry/Banana | Improve sleep quality |
3. Fruits that need to be eaten with caution
The precautions recently discussed in parenting forums show that the intake of the following fruits needs to be controlled:
| Fruit type | potential impact | Security advice |
|---|---|---|
| Lychee/Longan | May cause dryness in baby | ≤3 times a week, ≤5 pills each time |
| mango | High risk of sensitization | The first attempt requires 3 days of observation |
| watermelon | May cause diarrhea in babies | Avoid refrigeration, ≤200g each time |
| Hawthorn | Overdosage may cause lactation | ≤2 times a week, with staple food |
4. Tips on eating fruits
1.Cleaning principles: Recent food safety reports emphasize that it is recommended to soak in salt water for 15 minutes and then rinse with running water to remove pesticide residues
2.diversity principle: Nutritionists recommend consuming at least 5 fruits of different colors every week to ensure balanced nutrition.
3.principle of individualization: If the baby develops reactions such as eczema or diarrhea, he should immediately stop eating the suspicious fruit and record it.
4.Seasonal selection: Give priority to seasonal local fruits to avoid the impact of preservatives during long-distance transportation
Eating fruits scientifically during lactation can not only meet the mother's nutritional needs, but also deliver health factors to the baby through milk. It is recommended to customize the combination according to your physical characteristics. If you have special health conditions, you need to consult a professional doctor.
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