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Fruits to Eat and Avoid during Breastfeeding
Breastfeeding a baby is important for his healthy growth and development. Breast milk contains essential nutrients a baby needs in the first six months of his life. Hence, a mother should be careful about her diet. If you have a newborn, by this time, you must have realised that breastfeeding is the most intimate part of motherhood. As breast milk is the only source of nutrition for your baby, it is needless to say that you make healthier choices. And when talking about healthy foods, how can we skip fruits? There are certain fruits that are a must-include in your diet while breastfeeding. Find out what they are. Also, know which fruits you should avoid during breastfeeding.
Fruits to Eat While Breastfeeding
The nutritional properties of breast milk will depend on your food choices. You might that that all fruits are good to consume while breastfeeding, but that's not the case. Some fruits can be detrimental for your health and hence should be avoided. But before talking about the fruits you should avoid, find out which fruits you should eat. Here is a list of fruits that are a must-include in your diet.
1. Green Papaya
Considered a super fruit, papaya is packed with healthy minerals like fibre and papain. Green papaya is considered to be a galactagogue. Galactagogues are substances that naturally promote breast milk production. Hence, green papaya is a must-include in your diet if you are nursing. It is also a great source of non-acidic Vitamin C and acts as a natural laxative, thereby preventing constipation and promoting healthy digestion. Eating green papaya will also keep your body hydrated - which is important during breastfeeding. You can add half a cup of green papaya to a smoothie and consume fresh.
2. Bananas
Bananas are natural laxatives too and also help digestion. Bananas are rich in potassium and fibre as well. Including fibre-rich fruits in your diet is important during breastfeeding as it can help prevent constipation. However, what makes this fruit fit for breastfeeding women is its potassium content. Potassium is important during pregnancy and post-pregnancy too. And you will need more of it while breastfeeding to maintain your fluid and electrolyte balance.
3. Avocados
Avocados are one of the healthiest fruits and can be beneficial for the health of both the mother and the baby. If you are breastfeeding your little one, you must include avocados in your diet. Like bananas, avocados also pack in a lot of potassium in them. Eating them can also help develop your baby's eyesight, hair quality, heart health, and digestion.
4. Cantaloupe
Cantaloupes are rich in vitamin K, vitamin B, fibre, potassium, magnesium, niacin, thiamin and folates. They are also rich in Vitamin C and can keep you hydrated. Cantaloupes are incredibly healthy for you and your baby, especially during breastfeeding.
5. Sapota
Sapota (also known as chikoo) is high in calories, which makes it good for breastfeeding moms. By eating sapota, you can make up for the calories that are burned during breastfeeding. Sapota is also rich in fibre and numerous minerals and vitamins. Furthermore, it also carries numerous anti-inflammatory and antibacterial properties, which makes it a healthy choice for breastfeeding women.
6. Figs
Figs are rich in many minerals like manganese, magnesium, copper, calcium, and potassium. They are also a great source of fibre, Vitamin K, and Vitamin B6. This essentially is the reason why a number of cuisines use figs in their salads and a lot of baby food companies include figs in baby food.
Fruits That You Should Not Eat During Breastfeeding
While all fruits are generally healthy, there are some fruits that should be avoided if you are in your breastfeeding stage. Avoid consuming these six fruits if you breastfeed your little one.
1. Grapefruit
Although grapefruit is one of the healthiest fruits, it is extremely acidic. This makes it extremely hard for babies under the age of 18 months to digest them. It can also burn their oesophagus and stomach lining. It can also cause extreme acidity hence should be avoided while breastfeeding. However, it will be best to avoid grapefruit un until your little one turns 3 years old.
2. Lime
Lime is rich in Vitamin C and is great for the body due to its antibacterial and anti-inflammatory properties. It can be used in various ways and can offer endless benefits. However, is a lot like grapefruit. The acidic value of lime, even after being diluted with water is extremely high, so it should be avoided during breastfeeding.
3. Cherries
Cherries are healthy when consumed in moderation. But this stands true for a child with a fully developed stomach. You can consume cherries if you have a toddler. If you eat them while breastfeeding, your baby will develop gastric and digestive issues, which can further lead to belching, farting, and tummy aches.
4. Prunes
Like cherries, prunes are hard to break down and digest for a child who is less than a year old. While prunes are extremely healthy, they are not recommended as your little one's tummy may not be ready to digest them, not just yet. Eating prunes while breastfeeding can also cause your baby to become gaseous and restless, which may disturb their sleep. Prunes can also lead to tummy aches and constipation.
5. Kiwis
Kiwis are usually extremely healthy for the body. They are a rich source of essential vitamins but again they are acidic. Plus they are high in sugar, which makes them a part of 'to avoid' list while breastfeeding.
6. Strawberries
Strawberries too are high in sugar and your developing baby won't have the insulin capacity to break down this sugar until he turns 3 years old. Hence, you must avoid eating strawberries while breastfeeding. We know strawberries are too hard to resist, but say no to them for your baby's health!
Breast milk is the ideal source of nutrition for a baby up until the age of 6 months. It contains antibodies that can help your baby fight & prevent illness. By breastfeeding your little one, you can even lose weight and lower your stress levels- a win-win! In order to ensure that your milk supply is abundant and that your little one gets enough milk, you must eat healthy foods. Use our Breastfeeding Tracker to find out what you should eat and avoid during breastfeeding. You can even learn about the latching techniques and breastfeeding positions to breastfeed your baby the best way possible. Using this tracker, you can record the time period for which you breastfeed, through your right and left breasts. You can even record the amount of milk you pump in a day. Truly a breastfeeding mom’s best friend!
While breastfeeding, eat healthy foods as eating nutritious foods and fruits will ensure that you and your baby stay healthy. With the help of your nutritionist, make a diet plan you are comfortable with and are confident that you can follow. For further assistance, consult your doctor.
Also Read: Caffeine During Breastfeeding Read more
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Top 12 Potassium Rich Foods
Potassium is an essential mineral that’s required for many of the critical functions of the body, such as fluid and electrolyte balance in the body, building healthy teeth and bones, and controlling the functions of the nervous system. A deficiency of Potassium can cause irritability, fatigue, hypertension, weakness, and heart palpitations. Continue reading to know what makes Potassium an important mineral, as well as a list of potassium-rich foods.
What Makes Potassium a Vital Nutrient for Our Body?
Potassium is a critical electrolyte that’s essential for the regulation of fluids, conduction of nerve signals and regulating muscle contractions. Here's how Potassium does all of that:
Functions as an electrolyte in the body: 98% of the total Potassium in the body is found in the cells, out of which 80% exist in the muscle cells and 20% in the bones, red blood cells and liver. When dissolved in water, Potassium turns into a positively charged ion that can conduct electricity. These ions have a range of functions essential for the body’s functions. (0)
Regulation of fluid balance: Our bodies are approximately made of 60% water. About 40% of it exists in the form of intracellular fluid (ICF) and the rest is in the form of blood and spinal fluid, as extracellular fluid (ECF). The balance of water in the ECF and ICF is regulated by electrolytes such as Potassium and Sodium. Potassium being the main electrolyte within the ICF regulates the water inside the cells, while sodium being the main electrolyte in the ECF regulates water outside the cells. Together, they maintain the flow of water in and around the cells. (1)
Plays a critical role in the functioning of the nervous system: The nervous system uses electrolytes extensively to conduct nerve impulses. These electrical signals relay messages from the brain to the body and also control muscle movement, reflexes, sensory receptors and heartbeat. The nerve impulses are regulated by the Sodium and Potassium ions, and their movements in and out of cells generate the voltage needed to conduct the electrical signals.
Regulates the functioning of muscles and heart: Potassium levels in the blood and muscles have a strong effect on the heart's contractions. Too high or too low levels of potassium can affect the voltage and disturb nerve impulses. Improper potassium balance is also critical to keep the heart beating at a steady rhythm. Heart arrhythmia or irregular heartbeat caused by improper levels of potassium can sometimes be fatal.
What Foods are High in Potassium?
Here a list of Potassium-rich foods you need to include in your diet.
1. White Beans
Beans and lentils are rich sources of Potassium. White beans contain 829mg of Potassium per cup (179g), which is about 22 percent of the RDI (Recommended Daily Intake). One review involving about 250,000 people showed that increasing dietary Potassium intake by 1640 mg, which is about 45 percent of the RDI every day, cut down the risk of stroke by 21 percent. White beans are also rich in other essential nutrients such as Folate, Thiamine, Magnesium, Iron and Manganese, along with containing plenty of fibre.
2. Spinach
Spinach is one of the best among vegetables high in Potassium, with many essential nutrients present in it. One cup (180 g) of cooked spinach has about 675 mg of Potassium which is 18% of RDI making it a great choice for those looking to add it to the diet. Spinach also has 4 times the RDI of Vitamin A, 30 percent RDI of Calcium, ten times the RDI of vitamin K and 90 percent RDI of Manganese. All of these essential nutrients aid in good vision, bone health, metabolism and immunity.
3. Beets
This red root vegetable with its sweet flavour makes for a tasty addition to your salad while giving you about 518 mg of Potassium per cup ( 170 g) which is 13% of the RDI. Beets are also rich in Fibre, Manganese and Folates. The pigment which gives them their deep red colour is a powerful antioxidant which fights free-radical damage to improve immunity and overall health. Beets, while being high in nitrates along with Potassium, are good for the cardiovascular system as well.
4. Bananas
Banana is a common fruit with high amounts of Potassium. One medium sized banana contains 422 mg, which is about 14 percent of the RDI. It’s a fantastic way to restore your Potassium reserve after a heavy work out or a hot day in the sun. Green bananas are also high in starch and fibre, making them excellent sources of carbohydrates and roughages for the intestine. Bananas are ideal to bring your Potassium levels up to the RDI, along with other food sources on a daily basis.
5. Avocados
Avocados, while being tasty, are packed with nutrients making them a favourite among fitness enthusiasts. When it comes to foods with Potassium that are good for the heart, avocados rank high on the list. One medium sized avocado contains about 750 mg of Potassium or 20 percent of RDI. They are rich in monosaturated fats, fibre, Vitamin C, Vitamin B6, Vitamin K, Folates, and Antioxidants, making them excellent for heart health.
6. Salmon
People who regularly eat fish will have no problem with meeting their dietary requirement of Potassium. With half a filet of salmon (187 g) containing about 683 mg of potassium or 17% of RDI, the fish is rich in Potassium. What’s more, salmon is packed with omega-3 fatty acids and vitamins and minerals essential for the brain. It’s also seen that a diet rich in Potassium and fatty fish is linked to a decrease in risk of heart disease. (2) (3)
7. Coconut water
Coconut water has always been a favourite go-to drink during summers, and for good reason, with a high concentration of electrolytes in it. One glass (240 g) of coconut water contains 600 mg of potassium, which is about 15% of the RDI. It is excellent for rehydrating the body after going out on a hot summer day or high-intensity workout. Studies have found that it is more effective than plain water and just as effective as sports drinks at rehydrating the body.
8. Dry Fruits
Dry fruits and nuts are an excellent choice of a nutritious snack that's high in Potassium. Dried apricots are a great source of Potassium that will also satisfy your sugar craving while adding a number of other essential nutrients, along with fibre. When served dry or dehydrated, you also tend to eat more and get about 1500mg of potassium per cup, which is a little more than half the RDI. If you’re not a fan of dried apricots, try dried raisins, peaches or figs, which are also rich sources of potassium. Preferably go for unsweetened and unsalted dry fruits for the maximum benefits.
9. Dairy Products
Although fruits and vegetables are the best sources of Potassium, dairy products are surprisingly high in the mineral. One cup of whole milk contains about 300 mg of Potassium, while the same amount of skimmed milk has 400 mg, which is 11 percent of RDI. Yoghurt, which is a popular probiotic, also contains abundant amounts of Potassium. One cup (245 g) of yoghurt contains 400 mg Potassium and plenty of good bacteria that are essential for the healthy functioning of the gut. When choosing yoghurt, go for the plain variety that is not loaded with flavours or sugars.
10. Oranges
Oranges and other citrus fruits are popular for their Vitamin C content. However, they are also excellent sources of Potassium. One glass of orange juice contains about 400 mg of Potassium or 11 percent of the RDI. It is also loaded with Vitamin A, Folate, Thiamine and antioxidants. Orange juice is a refreshing drink on a hot summer day or to replenish electrolytes after a mild workout session. Its high antioxidant content fights free radicals and boosts immunity along with Vitamin C to keep you healthy.
11. Potatoes
Potatoes have long been part of our diet due to their abundance of every essential vitamin and mineral. They are also one of the densest sources of Potassium among all vegetables. One large (300 g) baked potato has 1275 mg or 34% of the RDI. Although most of the potatoes’ Potassium is in its flesh, the skin contains a third of the mineral. Therefore, eating it whole is the best way to get all of its nutrients. Sweet potatoes also have a significant amount of Potassium in them, along with healthy carbs and fibre. A 180-gram sweet potato can have up to 675 mg of Potassium, which is 18 percent of RDI.
12. Tomato Sauce
Tomato sauce is not only popular for its taste, but also the range of essential nutrients it has. When it comes to Potassium, a cup (244 g) of tomato sauce has about 638 mg or 17 percent of the RDI. It is also rich in Vitamins A, C, E, B6 and copper. The antioxidant lycopene present abundantly in tomatoes combats free radical damage, fights inflammation, and boosts immunity.
FAQS
1. How to Know If My Potassium Level Has Gone Low?
Quite often, Potassium levels are tested for in blood tests when a related illness shows up. Potassium deficiency rarely shows up as isolated symptoms. However, low Potassium can cause muscle cramps, weakness, fatigue, and constipation. The most troublesome complication of low Potassium is heart arrhythmias or irregular heartbeat in people who have heart diseases.
2. How Much Potassium Do You Need Per Day?
The recommended intake of Potassium by the ICMR is 1100 mg/day for children between 1-3 years, 1550 mg/ day for children between 4 to 6 years, 3225 mg/day for the average woman and 3750 mg/day for the average man.
The 12 mentioned foods are the best sources of Potassium. It is ideal to combine as many of them in your diet as possible to get your fill of Potassium, along with other essential nutrients.
Also Read :
Foods That Increase Your Metabolism
Foods That Will Boost Your Energy Levels
Power Foods to Boost Your Stamina
Reference:
https://www.healthline.com/nutrition/high-potassium-foods
https://draxe.com/top-10-potassium-rich-foods/
https://www.myfooddata.com/articles/food-sources-of-potassium.php
https://www.everydayhealth.com/pictures/foods-high-in-potassium/
https://www.healthline.com/nutrition/what-does-potassium-do#section7
https://www.mayoclinic.org/symptoms/low-potassium/basics/when-to-see-doctor/sym-20050632
https://www.nestle.in/nhw/nutrition-basics/nutrients/minerals/sodium-potassium Read more
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Outie Belly Button In A New Born – What You Must Know
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Early Hand Preference in Toddlers
A study suggests those infants who use their right hand consistently to pick up toys would develop better language skills at age two. Those who develop hand preference when they’re toddlers are less likely to have better language skills. Early development of hand preference may not always stick.
Your toddler may not necessarily be right or left handed early on.There are a number of factors involved in trying to ascertain whether your toddler is right or left handed. How do you read the signs?
Is My Child Left Handed or Right Handed?
1. The Early Signs
Studies suggest that most people are right-handed.Most children show signs of hand preference when they turn four. Therefore, children will have a tendency to use one hand over the other hand depending on the task they are confronted with. It might not always have to do with age. Handedness development in toddlers may switch at a later age.
2. Tendencies
The preference to use the right hand or left hand is largely dependent on genetics. Studies suggest that your little one might have a preference to use his left hand more at an early age. When your toddler was in the fetus, he probably sucked on his right thumb more often than his left. In fact, newborns, when on their back, turn to their right more frequently. Scientist's believe that most children grow up to be right-handed, in part because of these innate and early leanings. Hand preference in children depends on a number of factors, with age having a big role to play.
3. Assumptions
You might be of the opinion that the hand your toddler uses to throw or catch a ball is the dominant one. However, that might not be the case always. You need to observe what hand your toddler uses when he reaches out for items or when he eats something. If he stirs his drink counter-clockwise, he is most likely a left-hander. However, it would be better if your toddler develops dexterity and strength in one hand. It's always better to have a hand that does a job well than have both hands doing the same thing in a mediocre way. If your toddler uses only hand all the time, consult a paediatrician for guidance. A baby showing hand preference should be monitored closely.
4. Dressing
One of the other ways to ascertain if your toddler is right or left handed is to notice him while he dresses up. The way he dresses could determine his future inclination. A potential left-handed toddler may automatically want to stand on his left leg first when putting his right leg through the pants. A right-handed toddler would do just the opposite. You might never know when children choose a dominant hand till a situation actually happens that displays the dominance.
There is no need to hanker over the issue. The best choice would be to allow him to use both hands during activities like eating, holding a cup or drawing. Let him choose the hand he wants to use more. Rather, a toddlers mixed hand preference could be a boon for him.
Has this article been helpful? Let us know in the comments below. Read more
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Dirty Dishes and 5 Other Non-Fights With Hubby
Fighting over the TV remote once again, are you? Not so serious fights between husband and wife (read non-fights) regarding anything from washing dishes, dropping kids at school, to cleaning the washroom after a shower are no big deal and a total no-brainer! Just smile and let such fights pass.
As a couple, you're liable to fight over the most inane things once in awhile. While serious fights do leave you worried and make you question your relationship, there are other tiffs that rate as ‘non-fights’. Does your fight with hubby need damage control or just a funny nose twitch?
The 5 Non-Fights with your Partner you should Totally Ignore
1. When you end up arguing on the same lines
Misinterpretations often lead to baseless arguments that seem to carry on forever. If you happen to get involved in one, then look for signs that this fight is not a real fight with your husband. For instance, you're discussing why it’s essential to wait for the apt time to have a baby. This has somehow been misinterpreted as saying that you wouldn’t like to get pregnant ever. Somewhere, both you and your husband divert from the topic in hand, end up screaming yourself hoarse, and find yourself retiring in different corners. Take a step back, rewind the conversation and make amends by clarifying the intent.
2. Ego or mere stubbornness?
Marriage is all about two people living together with their egos safely kept on the back burner. However, confrontations may arise for simple things. The only reason why your man would hate doing as told is because you instructed him to do so. Then there'll be episodes of yelling and glasses breaking. Fights such as these lose out on their steam very soon so chill!
3. Understand how silly you may have sounded
The triggers for certain fights could be really small. From who changes the baby’s diapers to the electricity bill not being paid in time, a minor thing can create a big fight. You realize how dumb you may have sounded when you happen to see other couples having similar non-fights. Just try listening to yourself for once and make amends right away.
4. Either or one is high
This is, undoubtedly, one of the most common reasons behind not-so-serious fights. Either both or one of you have had a drink too many and have little or no clue about you’re talking about. Just never take these alcohol-induced fights seriously. All will be good once clarity reigns.
5. Prove yourself right
There are times when you're in the wrong but still want to stick to your point to keep your ego from getting hurt. Why should he have the last word, you know? But then, do you actually care about what you're mad about? Admit defeat and take a step back. It really is okay!
Most non-fights between a couple end as soon as they start and leave plenty of chuckles behind. The results can be wonderful (and often see you cosying in bed). Everyone agrees that makeup sex can be fabulous! Read more
Dr Ghouse has added a new answer
Guardian of 0 children
10 hours ago
Q. ninth month mein kab tak delivery ho sakti hai
Dr Ghouse
Paediatrician
9 hours ago
A. anytime after full term ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
10 hours ago
Q. my last period date Dec 26 pregnancy test date January 31 check panen apom 37 days ipom enaku evlo weeks and days what ?..
Rashmi
Mom of a 9 yr 7 m old girl
9 hours ago
A. I don’t understand your language can you please post your question once again in English or Hindi whatever language you are more comfortable with because anybody on this only we can give you response on that
Dr Ghouse has added a new answer
Guardian of 0 children
9 hours ago
Q. which good formula milk or baby food for 4 months old baby
Dr Ghouse
Paediatrician
9 hours ago
A. no complementary foods below 4 months can use any branded formula milk. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
9 hours ago
Q. Iam 9month pregnant and having very painful condition due to constipation and gastric issues
Dr Ghouse
Paediatrician
9 hours ago
A. during pregnancy better not to take medicines for constipation take lot of water green leafy vegetables seasonal fruits you can try suppository if the problem is more o k o k
Dr Ghouse has added a new answer
Expecting Mom due in 7 months
7 hours ago
Q. hi Doc,
eating raw mango, chapathi or any heat producing foods cause miscarriage during first trimester?
Dr Ghouse
Paediatrician
7 hours ago
A. no relation ok c. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Vandan H Kumar has added a new answer
Expecting Mom due in 7 months
7 hours ago
Q. Hi Doc,
I'm getting cramps on my right side of lower stomach. is this normal or do I have to visit doc?
Dr Vandan H Kumar
Paediatrician
7 hours ago
A. without examination it is difficult to tell proper treatment as well as advice so you should visit the doctor5 for health assessment as well as examination.
whether any investigations is required or not will be told by the doctor5
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