Just like pregnant women, breastfeeding mothers sometimes crave sour foods. It’s not uncommon for some women to choose fruits rich in vitamin C while breastfeeding, such as strawberries. Who would have thought that strawberries have such incredible benefits for breastfeeding mothers?
Not only is it delicious and easy to prepare, this fruit, a member of the berry family, boasts nutritional benefits that can benefit both mother and baby. What are these benefits? Read on!
Nutritional Content of Strawberries
Source: Unsplash
Known as a fruit rich in vitamin C, strawberries apparently contain other important nutrients. According to data from the United States Department of Agriculture (USDA), 100 grams of strawberries contain:
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Types of Nutrition
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Amount
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Water
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91 g
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Energy
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32 kcal
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Protein
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0.67 g
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Total lipid (fat)
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0.3 g
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Carbohydrate
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7.68 g
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Fiber
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2 g
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Sugar
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4.89 g
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Calcium
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16 mg
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Iron
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0.41 mg
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Magnesium
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13 mg
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Potassium
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153 mg
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Vitamin C
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58.8 mg
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Folate
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24 µg
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In addition to the above nutritional sources, strawberries also contain thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, and vitamin A.
Benefits of Strawberries for Breastfeeding Mothers
Although many people discourage breastfeeding mothers from eating acidic foods, pregnant women are actually allowed to consume sour fruits. Strawberries, for example, are a serious vitamin C powerhouse and will help new mothers meet the recommended 120 milligrams per day.
In addition, other important nutritional content in this fruit also has benefits for breastfeeding mothers, including:
1. Hydration
Breastfeeding mothers need plenty of fluids to help their bodies produce milk and stay hydrated. Not getting enough water doesn’t necessarily affect the amount of milk a mother produces.
Nutritionist and founder of BZ Nutrition, Brigitte Zeitlin says that strawberries have a high water content which helps with hydration.
2. Reduces Fatigue
Being a new mother can be exhausting, especially if your child frequently wakes up at night for diaper changes or feedings. Therefore, breastfeeding mothers should consume foods that help ward off fatigue.
The high water content in strawberries can replace lost body fluids. According to Rompers, if breastfeeding mothers don’t get enough fluids, they can become fatigued.
3. Benefits of Strawberries for Breastfeeding Mothers as an Anti-Inflammatory
Vitamin C is essential for collagen formation . Collagen is a structural protein that helps build bones, cartilage, and baby’s skin. Vitamin C is also an antioxidant that protects the body from inflammation.
4. Helps Prevent Various Diseases in Babies
A study published in the Journal of Health, Population, and Nutrition found that the antioxidants in this fruit help prevent diseases in infancy. These antioxidants can be absorbed into breast milk, which then passes to the baby.
5. Supports Baby Growth
Fruits containing vitamin C, such as strawberries, support the baby’s growth and increase iron absorption.
6. Improves the Immune System
Packed with vitamin C, which boosts the immune system of breastfeeding mothers. Each 1-cup serving provides 84 mg, which is more than 100% of the Dietary Reference Intake (DRI).
7. Benefits of Strawberries for Breastfeeding Mothers as a Prebiotic
Strawberries are rich in ellagic acid, a powerful antioxidant found in other berries, walnuts, and almonds. Some studies suggest that ellagic acid may act as a prebiotic in the gut.
8. Improves the DNA structure of breastfeeding mothers
Research has shown that folate levels are maintained in breast milk at the expense of the mother, making it easily depleted. For breastfeeding mothers, folate is especially important because it plays a crucial role in DNA synthesis and repair.
9. Optimizing Baby Growth and Development
A 2013 study published in the Journal of Nutrients found that folate requirements increase during pregnancy and breastfeeding to support normal maternal physiological changes and optimal growth and development of the fetus and infant. Folate also aids in the development of the baby’s brain , skull, and spinal cord.
10. Treating Swollen Eyes
Staying up late is common among breastfeeding mothers. This can sometimes lead to puffy eyes. Strawberries help treat puffy eyes because their astringent properties will restore normal eye appearance. Alpha hydroxy acids also make the skin around your eyes appear smoother.
Place thick slices of chilled strawberries on your eyes and face and leave them on for 15 minutes. Remove and rinse. Make this a nightly ritual before bed.
11. Reduces Hair Loss
Some women report having healthy, thick hair during pregnancy. Unfortunately, some breastfeeding mothers report experiencing hair loss after giving birth.
However, the vitamin C in strawberries promotes iron absorption and promotes better hair growth. Vitamin C deficiency can lead to brittle hair and dandruff. This fruit also contains a compound called silica, which prevents alopecia. The folic acid, vitamins B5, and B6 in strawberries also help prevent hair loss.
Apply a hair mask made by mixing strawberry paste with olive or coconut oil and a little honey. Apply to a clean scalp, leave on for 20 minutes, and then shampoo. This hair mask also eliminates scalp fungus.
For super shiny and deep-conditioned hair , make a mask by mashing eight strawberries with a tablespoon of mayonnaise. Apply to your hair and scalp and rinse. Mix with mashed strawberries to make a smooth paste. Apply to your hair and scalp and shampoo after 20 minutes.
To moisturize your hair, make a paste mixture of strawberries and egg yolk. Apply all over hair and rinse.
13. Improves Digestion
Strawberries are full of fiber, so eating them regularly can help prevent problems like constipation and diverticulitis, or inflammation of the colon.
These fruits are low in calories, making them a great weight-management snack. A healthy strawberry intake increases the body’s production of a hormone called adiponectin, which boosts metabolism and suppresses appetite.
14. Regulates Blood Sugar Levels
Strawberries contain fiber, antioxidants, and ellagic acid, which slow the digestion of starchy foods and help control blood sugar spikes. They also help prevent type 2 diabetes by slowing the absorption of sugar into the bloodstream.
15. Regulates Blood Pressure
Anthocyanins are antioxidants in strawberries that dilate the lining of blood vessels and lower blood pressure. They are also rich in nutrients.potassiumwhich keeps blood pressure under control. Potassium can also lower blood pressure by counteracting the negative effects of sodium.
Amount that Breastfeeding Mothers Should Consume
Regardless, before experiencing the benefits of strawberries for breastfeeding mothers, you should first understand the amount and limits of their consumption. Breastfeeding mothers are recommended to consume 120 milligrams of strawberries per day.
Because, if consumed in excess, this fruit can cause heartburn or diarrhea in both mother and baby. Strawberries can also cause gas, fussiness, and discomfort in breastfeeding babies. The strong flavor of strawberries may be one explanation why babies with gas are more likely to cry, act fussy, or pull their legs up to their chest in pain.
Additionally, strawberries are an allergenic food, MedlinePlus reports, meaning they can cause an allergic reaction if you eat them and then breastfeed your baby immediately afterward. If you have a family history of strawberry allergies, ask your pediatrician if you should avoid them from your diet. Signs of an allergic reaction can include fussiness, constipation, diarrhea, and skin rashes.
So, Moms, that’s some information about the benefits of strawberries for breastfeeding mothers. Be sure to check the recommended dosage before consuming them.
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Republished with permission from theAsianParent Indonesia
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