6 Beneficial Foods While Breastfeeding

December 23, 2019
In this article, we'll talk about some of the most beneficial foods you can consume while breastfeeding. Read on to discover them!

Mothers who are breastfeeding their babies tend to have a lot of questions. One of them is about proper diet and eating habits. That’s why we’ve decided to share six beneficial foods while breastfeeding.

6 beneficial foods while breastfeeding

1. Peaches, oranges and tangerines

These three fruits are characterized by their distinctive orange color. This color indicates that they contain beta-carotene, a provitamin A, which the body turns into vitamin A when it’s ingested and absorbed.

This vitamin will help strengthen the digestive system. In addition, it improves the production and composition of blood and milk. However, you don’t need to eat these fruits every day. You can eat three or four a week and vary the fruits every day depending on the season so you won’t get tired of them.

2. Chufa horchata

If you like horchata, you’re in luck! This drink helps improve hypertension and facilitate digestion and is also rich in minerals. Since it contains a lot of water, it’s a very hydrating drink.

In addition, it helps nourish the blood, which allows you to produce more breast milk. You can enjoy chufa horchata as a refreshing drink or as a dessert. The ideal amount is one glass.

3. Dairy products

In the same way that you’re feeding your baby with breast milk, you also need to consume it. In this sense, dairy products are essential, both for yourself and your baby. This is because it’ll aid your baby’s bone mineralization. Nevertheless, we recommend that you choose low-fat milk and drink approximately one liter a day.

6 Beneficial Foods While Breastfeeding

4. Nuts

Nuts are one of the beneficial foods while breastfeeding. Why? Because nuts contain a lot of antioxidants, which may help you produce more breast milk.

As there are many varieties of nuts, you can choose the ones you like the most. In addition, you can eat them at any time of the day. Some people really enjoy them!

You can eat a small portion between two and three times a week. Don’t overdo it on the amount, as their benefits may be adversely affected if you eat too many.

5. Fish

One of the most beneficial foods while breastfeeding is fish. You can also choose between white and blue fish, since both are beneficial foods while breastfeeding.

We recommend consuming fish almost every day. However, if you consider this overly repetitive or you don’t really like fish, you can consume this food three times a week.

As a recommendation, and given the variety of fish that exist, avoid ingesting larger ones, such as swordfish. This is because these fish are more likely to contain mercury, which is very harmful to your baby.

6. Legumes

Legumes are one of the best plant-sourced foods while breastfeeding. They’re low in fat and also provide a lot of protein. So consequently, they’ll boost your energy and help your baby develop.

Foods you shouldn’t eat very often while breastfeeding

In the same way that there are beneficial foods while breastfeeding, you should reduce your intake of certain foods and cut others entirely from your diet.

Within the first option, you should include foods high in sugar, such as chocolate, baked goods, or sugary drinks. In addition, you should avoid fatty meats and sausages and cold meats.

6 Beneficial Foods While Breastfeeding

Within the second option, we include alcoholic drinks and tobacco. Although tobacco isn’t a food, it’s equally harmful as alcohol.

In conclusion, no food is bad for your or your baby’s health if you consume it in moderation. Nevertheless, it’s true that while some foods are beneficial while breastfeeding, others are more harmful.