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Calcium is important for breastfeeding mothers to maintain their body health and maintain the quality of breast milk. Come on, fill the calcium content from various fruits containing calcium for breastfeeding mothers.
Apart from main foods, various other food sources that contain calcium can also be an intake option during breastfeeding, Mother. One of them is fruit which is not only delicious but also rich in calcium and full of various other important vitamins that are beneficial for the body.
Calcium itself is a mineral that helps maintain bone health and strength. Apart from that, calcium also plays several other important roles including nerve and muscle function.
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Fruit contains calcium for breastfeeding mothers
Dairy products and eggs contain calcium, but it is difficult for people following a vegan diet to meet the daily requirement of around 1,000 mg of calcium per day without including milk and eggs in their diet.
It is important to consume fruits, vegetables and whole grains that are rich in calcium. Various calcium-rich fruits help maintain healthy, strong bones and teeth. In addition, foods rich in calcium prevent the risk of osteoporosis, muscle cramps, nerve disorders and abnormal heart function, as quoted on the Medicinenet page.
For mothers who want to consume fruit containing calcium for breastfeeding mothers, here are some recommendations:
1. Orange
Oranges are one of the best fruits that are rich in calcium. This orange fruit contains 45 to 50 mg of calcium per 100 grams and various vitamins. Apart from that, oranges also provide fiber and are rich in antioxidants.
2. Apricot
Apricots are also one of the best sources of calcium. Dried apricots taste delicious and are healthy. Apricots usually contain about 15 mg of calcium per 100 gram serving. Mothers can include it with other calcium-rich foods.
3. Kiwi
These delicious fruits are rich in calcium and loaded with various other important vitamins that are beneficial for the body. People of all age groups consume kiwi. In processing, kiwi can be included in food in the form of whole fruit, smoothies, juice, and others. Kiwi contains 30 mg of calcium per 100 gram serving, and 60 mg of calcium in one glass of kiwi juice.
4. Mulberry
This fruit is also a calcium-rich and delicious food. One cup of mulberries contains 55 mg of calcium. It can be included in the diet as whole fruit, smoothies, juices, and desserts.
5. Plum
This fruit is famous for its ability to fight disease. One glass of plum juice contains 55 mg of calcium. Plums can also be included in your daily diet in the form of whole fruit and juice.
6. Grapefruit
This fruit is one of the best fruits that is delicious and rich in calcium. These fruits help regulate blood pressure and maintain heart health. One cup of grapefruit juice contains 50 mg of calcium.
7. Papaya
Papaya is considered healthy and delicious with various nutrients that are beneficial for the body. This fruit is a calcium-rich food which contains 20 mg of calcium per 100 gram serving. They can also protect you from the risk of colon cancer and improve heart health. Papaya contains an enzyme called papain which helps relieve pain.
8. Strawberries
Strawberries are rich in various nutrients. This fruit is known to contain 16 mg of calcium for 100 grams of serving. Strawberries have various other health benefits, such as helping to boost immunity and improving eyesight.
9. Blackcurrant
This fruit has a positive effect on women’s health. Apart from being beneficial for pregnant women, it can also reduce inflammation and prevent the effects of menopause in women. One 100 gram serving of black currants contains 55 mg of calcium.
10. Banana
This fruit is a good source of calcium. A cup of sliced banana provides about 8 mg of calcium. Apart from that, bananas are also known for their digestive benefits, boosting immunity, regulating blood sugar levels, and helping prevent cardiovascular disease.
Apart from this fruit, mothers can also include guava which contains around 18 mg of calcium. Also, passion fruit offers 12 mg of calcium per 100 grams, as quoted from the Godigit page.
Mothers can also meet their calcium needs by continuing to consume dairy products which are good for bone health. For example, consuming one cup of milk which contains 300 mg of calcium, as well as yogurt, cheese and tofu.
Hopefully the information helps, Mother.
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