Breastfeeding And Sweet Potatoes: A Recipe For Success

According to the Mayo Clinic Health System, sweet potato is a fall superfood rich in Vitamin A, which is essential for vision, immune function, and cell specialization. Vitamin A also has been linked to decreased risk of cancer development. Sweet potatoes also contain Vitamin C, which significantly aids in boosting your immunity to beat colds. Furthermore, it is also a great source of calcium and iron, which are essential for bone growth.

Your breast milk provides everything your little one needs to grow properly. Eating the right foods will help you make more milk, give you more energy, and help you lose any baby weight you gained.

During this nutritional-demanding season, moms and their cabs both require more calories and nutrients than they did during pregnancy.

Nutrient requirements will increase during breastfeeding to satisfy the added nutritional requirements for milk production.

Sweet potatoes are one of those foods that are ideal to have while breastfeeding.

Nutritional value of sweet potatoes 

According to the United States Department of Agriculture,100 grams of sweet potatoes contains:

NUTRIENTQUANTITY
Energy76 Kcal
Carbohydrates17.7 grams
Calcium27 mg
Magnesium18 mg
Potassium230 mg
Sodium27 mg
Folate6 grams
Vitamin C12.8 mg
Vitamin A787 grams


Benefits of sweet potatoes while breastfeeding 

Here are some benefits of sweet potatoes that make them one of those excellent foods to include in your diet while breastfeeding.

1. Sweet potatoes are rich in nutrients 

Sweet potatoes are a rich source of Vitamin A, potassium, and Carotenoids. Immune system health, bone development, cell specialization, and vision all depend on Vitamin A. 

A young mom is smiling and holding a bowl of sweet potatoes

Babies must consume Vitamin A from their mother’s diet for their healthy growth and development

Just one medium-sized sweet potato provides nearly the total recommended daily intake of vitamin A.

And, as long as the breastfeeding mother’s nutrition is adequate, breastfed babies are extremely rarely Vitamin A-deficient.

2. Sweet potatoes boost breast milk supply 

Most of the vitamins and minerals in your body are transferred to your little one during breastfeeding, ensuring they receive the nutrients they need for proper growth.

Because sweet potatoes are the ideal carbohydrates to restore your potassium, energy, and other nutrients your body needs, they’re a terrific choice for boosting your breast milk production.

3. Sweet potatoes help with morning sickness 

If you’re pregnant and struggling with morning sickness, sweet potatoes are a fantastic nutrient-dense carb option that can help.

Sweet potatoes contain a lot of carbs, and when nausea comes, and nothing else sounds appealing, foods high in carbohydrates are easier to endure.

4. Sweet potatoes help with constipation 

Constipation is one common issue that breastfeeding moms frequently express, and fibrous foods like sweet potatoes are a rich source of this essential mineral for nursing mothers.

One cup of sweet potatoes, which is about 30 grams of fiber, should be included in your diet per day to provide these needs.

5. Sweet potatoes help regulate blood pressure 

Vitamin A and potassium are essential minerals in controlling blood pressure.

Sweet potatoes contain these two nutrients that support optimal cardiovascular health. They maintain your blood pressure at a safe range, thus preventing hypertension and other heart-related illnesses.

6. Sweet potatoes enhance brain function 

Not only are dry fruits like almonds and nuts a great source of brain nourishment. Sweet potatoes, too, give the brain strength and nutrition.

Mom is breastfeeding her newborn baby

Other than just satisfying the nutritional needs of mother and child, It aids in the continuance of memorization and facilitates quick and easy learning.

7. Sweet potatoes help with stress management 

Just like eating fruits can help you feel less stressed, sweet potatoes contain anti-inflammatory properties that lower stress levels.

Due to their large magnesium intake and because breastfeeding can be stressful, they reduce stress levels, and they’re ideal for nursing mothers to consume.

8. Sweet potatoes improve skin and hair growth 

Unexpected hair loss is a common problem during the breastfeeding phase.

Sweet potatoes contain Vitamin A, C, and E that protects against ultraviolet radiation and promote healthy hair growth. 

Chocolate sweet potato lactation smoothie recipe 

This almond butter chocolate sweet potato smoothie was helpful to me during nursing and gave me a tremendous boost of energy as either a  healthy filling breakfast or an afternoon snack.

I also sipped on it in the middle of the night while awake, breastfeeding, and even had it for dinner while I was too exhausted to make a meal. All the ingredients are beneficial to all of you nursing mamas!

Ingredients (serves 2)

  • 2.5 cups almond, milk-Depending on the consistency 
  • One large sweet potato, roasted/cooled 
  • One large frozen banana 
  • ¼ cup quick-cooking oatmeal 
  • 1 scoop Love Majka Nourishing Lactation Protein Powder 
  • 2 tbsp. ground flaxseeds 
  • 2 tbsp. Chia seeds 
  • One heaping spoonful of cacao powder 
  • 2 tbsp creamy almond butter 
  • Dash of cinnamon 

You can substitute the almond milk and butter with a nut-free option if you have a nut allergy. 

Preparation direction:

  1. In the blender, blend everything until creamy and smooth.
  2. Taste and adjust to your needs: more or less almond milk, cacao powder, etc.
  3. You can store the leftovers in an airtight mason jar for up to 2 days in the refrigerator.
  4. You can also freeze your smoothie for up to one week and take it out the night before.

FAQs

Do sweet potatoes cause gas in breastfed babies?

Flatulence-producing foods like sweet potatoes, onions, garlic, and beans are always high in specific polysaccharides(complex carbohydrates).

Corn, pasta, and other foods rich in starch are also very high in carbohydrates and could cause gas in not only your breastfed baby but yourself too.

All “P” fruits (prunes, plums, pears, peaches) will help soften your baby’s stool. You can also use wheat or barley cereals instead of rice cereals and avoid bananas, which are constipating as well.

Side effects of eating sweet potatoes while breastfeeding?

Orange-colored skin and nails might result from eating too many sweet potatoes, and they shouldn’t be consumed by those who are allergic to them.

But sweet potatoes generally have no side effects and are one of the most excellent foods to provide a breastfeeding mother.

Resources

  • https://fdc.nal.usda.gov/fdc-app.html#/food-details/168484/nutrients
  • https://www.webmd.com/parenting/baby/ss/slideshow-breastfeeding-foods
  • https://www.livescience.com/52487-carotenoids.html

Hello, I am Emelda from Nairobi, Kenya. They simply call me mama Lilly. A fun of long road trips and a very good cook, along with my mommy duties to a super active girl. She inspires and challenges me in equal measure, and that is how I get to share with you our journey of triumph as we grow and tag you along.

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