Dietitian learn - Dietitian Updated: 2024

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.

Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.

Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:

The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):

• 10.6 calories
• 3.31 g carbohydrate
• 49.4 mg potassium
• 18.6 mg vitamin C
• 2.88 mg calcium
• 0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

Read more about the health benefits of lemons and lemon water.

How to eat lemons

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.

Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat.

It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

Strawberries are a juicy red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.

Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

In one study, people assigned female at birth who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with a lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.

One cup, or 150 g, of strawberries provides the following nutrients:

• 48 calories
• 11.5 g carbohydrate
• 3 g of fiber
• 24 mg of calcium
• 19.5 mg of magnesium
• 230 mg of potassium
• 88.2 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

Learn more about strawberries.

How to eat strawberries

Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

Oranges are among the richest sources of vitamin C, with one medium fruit providing 78% of a person’s daily value of vitamin C.

A 140 g orange also contains the following nutrients:

• around 65 calories
• 16.5 g carbohydrate
• 2.8 g of fiber
• 60.2 mg of calcium
• 15 mg of magnesium
• 232 mg of potassium
• 82.7 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.

Oranges also provide the following healthful vitamins:

• vitamin A, a compound that is important for healthy skin and eyesight
• B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

Learn more about the benefits of oranges.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad or yogurt, or as a cereal topping to add extra flavor.

Limes are a sour citrus fruit that provides a range of health benefits.

Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.

The juice of one lime provides the following nutrients:

• 11 calories
• 3.7 g carbohydrate
• 6.16 g calcium
• 3.52 mg magnesium
• 51.5 mg potassium
• 13.2 mg vitamin C

Read more about the benefits of limes and lime water.

How to eat limes

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.

Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.

Half a grapefruit (154 g) contains the following nutrients:

• 64.7 calories
• 164 g carbohydrate
• 2.46 g fiber
• 33.9 g calcium
• 13.9 g magnesium
• 208 g potassium
• 48 g vitamin C

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones.

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. However, researchers still need to carry out more studies to confirm these properties.

People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications.

Learn more about grapefruit benefits.

How to eat grapefruit

Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink.

People can also buy pure grapefruit juice from the supermarket.

Like other berries, blackberries contain health-boosting anthocyanins.

Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.

Half a cup cup (75 g) of blackberries contains the following nutrients:

• 32.2 calories
• 7.21 g carbohydrate
• 3.98 g fiber
• 21.8 mg calcium
• 15 mg magnesium
• 122 mg potassium
• 15.8 mg vitamin C

Learn more about blackberries.

How to eat blackberries

People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.

Apples are high fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.

One study found that people who ate whole apples were 30% less likely to have obesity than those who did not. This can help lower the risk of diabetes and heart disease.

One medium apple with the skin contains the following nutrients:

• 94.6 calories
• 25.1 g of carbohydrate
• 4.37 g of fiber
• 195 mg of potassium
• 10.9 mg calcium
• 8.37 mg vitamin C

Learn more about apples.

How to eat apples

Raw apples make a great snack, and combining them with almond butter helps balance protein and fat intake.

People can also add raw or stewed apples to yogurt, or use applesauce in cooking.

Some people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.

A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.

Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

One raw pomegranate (282 g) contains the following nutrients:

• 234 calories
• 52.7 g of carbohydrate
• 11.3 g of fiber
• 666 mg of potassium
• 28.2 mg calcium
• 28.8 mg vitamin C

One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

Learn more about the benefits of pomegranate juice.

How to eat pomegranate

Pomegranates can make a great addition to salads, or to couscous or rice dishes.

Pomegranates are sweet, so people can also add them to yogurt and fruit salads.

Pineapple is an exotic fruit that may help reduce inflammation and promote healthy bowel movements.

Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.

The National Center for Complementary and Integrative Health states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary.

Pineapples alsocontain manganese, which the body uses to build bone and tissue.

A slice of pineapple (166 g) contains the following nutrients:

• 83 calories
• 21.7 g carbohydrate
• 2.32 g fiber
• 181 mg potassium
• 79.3 mg vitamin C
• 21.6 mg calcium
• 1.54 mg manganese

Read more about the benefits of pineapple and pineapple juice.

How to eat pineapple

People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos.

Try adding frozen pineapple to smoothies.

Bananas are well known for their high potassium content. One banana (126 g) contains around 451 mg of potassium. Potassium helps the body control blood pressure.

Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate.

The 3.28 g of fiber in a banana can also help with regular bowel movements.

One banana also contains the following nutrients:

• 1.37 g protein
• 6.3 mg calcium
• 34 mg magnesium
• 11 mg vitamin C

Learn more about bananas.

How to eat bananas

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

Some people refer to avocados as a superfood because of their healthful qualities.

Avocados are rich in oleic acid, a monounsaturated fat. Monosaturated fats can help lower cholesterol levels. The American Heart Association notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin.

One avocado (201 g) contains the following nutrients:

• 322 calories
• 4.02 g protein
• 17.1 g carbohydrate
• 13.5 g fiber
• 24.1 mg calcium
• 58.3 mg magnesium
• 975 mg potassium
• 20.1 mg vitamin C

Avocados also contain folate, vitamin A, and beta-carotene.

Learn more about avocados.

How to eat avocado

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole.

Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

Blueberries can provide many health benefits.

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions.

Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.

Half a cup of blueberries (75 g) provides the following nutrients:

• 42.8 calories
• 10.9 g carbohydrate
• 1.8 g fiber
• 4.5 mg calcium
• 57.8 mg potassium
• 7.28 mg vitamin C

Learn more about blueberries.

How to eat blueberries

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.

What is the healthiest fruit in the world?

Berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables.

Berries have many health benefits. Research findings suggest eating berries regularly can:

• protect the liver and brain
• strengthen the immune system
• protect against cancer
• lower type 2 diabetes risk
• help people maintain a moderate weight

What fruits are extremely healthy?

All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants.

Examples of phytonutrients and the fruits containing them are as follows:

• Beta-carotene: Mango, papaya, cantaloupe, apricots
• Lycopene: Pink grapefruit, watermelon, guava, avocado
• Anthocyanidins: Blueberries, strawberries, plums, cranberries

Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.

People can enjoy a wide variety of fruits to Strengthen their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.

If you’re like many new birthing parents, every part of you is letting you know just how much energy and effort you spent bringing a baby into the world.

Your body has produced another human being and has drawn heavily on your nutrient stores to do so.

Part of your postpartum plan for self-care should be nourishing your body by following a nutrient-dense diet and replenishing lost nutrients through supplementation.

Keep reading for our picks of the best postnatal vitamins.

Pregnancy depletes several nutrients in your body, including folate, vitamin D, iron, fatty acids, selenium, and calcium, so it’s important to get optimal nutrition after delivery.

What’s more, if you’re breastfeeding, your daily recommended doses of many nutrients are even higher than they were in pregnancy.

Because of this increased nutrient demand, people who are breastfeeding have a higher risk of developing nutrient deficiencies.

When you’re lactating, your dietary intake of vitamins A, B1, B2, B6, B12, and D; docosahexaenoic acid (DHA); choline; and iodine goes, in part, toward making milk.

Optimal nutrition helps support the growth of your baby’s body and brain. Plus, maintaining optimal nutrient intake is essential to help you feel your best and to provide you the energy to take care of yourself and your new baby.

While a nutrient-dense, well-rounded diet can help you meet your nutrient needs, a healthcare professional may recommend taking supplements after delivery to ensure that your nutrient stores are properly replenished, regardless of whether you breastfeed.

Always check with a doctor or another trusted healthcare professional before beginning any supplement.

Here’s a quick look at our top picks:

* Third-party testing refers to whether the product is tested by independent labs to ensure purity and potency.

We chose the postnatal vitamins on our list using the following criteria:

• Nutritional content: We included products that are formulated to meet the unique nutritional needs of people who are breastfeeding.
• Ingredient quality: We looked for vitamins that are made from high quality ingredients and free of artificial additives. We also paid special attention to products that are third-party tested for accuracy and purity.
• Price: We included supplements to suit a range of budgets.
• Customer reviews: The products listed below have mostly positive online reviews.

Additionally, every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

• adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
• is manufactured in facilities that adhere to the current good manufacturing practices (CGMPs) established by the FDA
• is produced by a medically credible company that follows ethical, legal, and industry best standards
• is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs

A good postnatal supplement should contain a variety of vitamins, minerals, and other nutrients, including:

• omega-3s
• folate
• choline
• iron
• selenium
• vitamins A, B1, B2, B6, B12, and D
• vitamin C
• vitamin E

You may not be able to find a supplement that contains everything you need, especially when breastfeeding, so you may have to take several supplements.

For example, you may need to purchase an omega-3 supplement containing DHA and eicosapentaenoic acid (EPA) in addition to a multivitamin. Not all postnatal vitamins contain the recommended amount for lactating people.

During breastfeeding, your needs for certain nutrients are even greater than they were during pregnancy. For this reason, it’s important to continue supplementing your diet with vitamins, minerals, and other essential compounds during your entire breastfeeding journey.

The following nutrients are some of the most important ones for breastfeeding people:

Iron

New birthing parents are sometimes deficient in iron, especially if they had anemia during pregnancy.

“Tiredness, shortness of breath with minimal exertion, and low energy levels are typical symptoms of an iron deficiency,” says Nina Dahan, RD, coordinator of the Nutrition Center at the Maimonides Medical Center in New York.

After you provide birth, your doctor will monitor your iron levels. If you’re deficient or become deficient after childbirth or during breastfeeding, your doctor will recommend an iron supplement.

The daily recommendation for iron intake for lactating people ages 19–50 is 9 mg per day. This is about half the recommended amount for non-lactating menstruating people.

Many of the supplements on our list contain little or no iron. Once your period returns, or if your iron levels are low, you’ll want to choose a product containing an adequate amount of iron to maintain optimal stores.

Be sure to consult a healthcare professional to determine how much iron you should be taking.

In addition to taking supplements, consuming iron-rich foods such as organ meats, red meat, and shellfish can help you increase your iron stores naturally.

Iodine

You’ll need this mineral to keep your thyroid in tip-top shape and help your baby’s brain and nervous system develop.

Foods such as iodized salt, fish, dairy products, and foods made from whole grains all contain some iodine. The National Institutes of Health (NIH) recommends that breastfeeding people get a total of 290 micrograms (mcg) of iodine daily.

The American Thyroid Association recommends that those who are breastfeeding take a daily supplement that contains 150 mcg of iodine but not consume more than 500–1,100 mcg per day.

Keep in mind that many pre- and postnatal vitamins do not contain iodine. According to the American Thyroid Association, 40% of prenatal vitamins do not contain any iodine.

If your pre- or postnatal vitamin doesn’t contain iodine and you don’t consume iodine-rich foods regularly, you may need a separate iodine supplement to ensure optimal levels.

Be sure to ask your doctor for dosing advice, as taking too much iodine can be harmful for both you and your baby.

Vitamin D

The NIH recommends a daily intake of 600 IU (15 mcg) of vitamin D for breastfeeding people. But does this dosage ensure that your baby gets sufficient vitamin D from your breast milk or that your vitamin D levels remain within a healthy range? Actually, no.

The American Academy of Pediatrics recommends that infants who are exclusively breastfed or receive less than 1 liter of formula daily get 400 IU of vitamin D daily, from day 1 until their first birthday.

A 2022 review suggests that people can maintain optimal vitamin D levels in both themselves and their breastfed babies by increasing their vitamin D intake to at least 4,000 IU per day.

The researchers found that breastfeeding parents who supplemented with at least 4,000 IU of vitamin D per day provided enough vitamin D through their breast milk to maintain adequate vitamin D levels in their babies.

People who cannot or do not want to breastfeed also often need much more vitamin D than is currently recommended or included in most prenatal and postnatal vitamins. Ask your doctor to check your vitamin D levels, and then supplement with vitamin D3 accordingly.

Vitamin B12

B12 supplements are strongly recommended for breastfeeding parents who follow a diet that includes limited or no animal products, such as a vegetarian or vegan diet.

Such diets can lead to a vitamin B12 deficiency in the parent and the baby, as this vitamin is primarily available from animal-based foods.

Not getting enough vitamin B12 from your diet can affect the nutrient quality of your breast milk and reduce the amount of vitamin B12 your baby is consuming, so it’s critical to consume enough B12 through your diet and supplements.

Even if you’re not following a vegan or strictly plant-based diet, you may develop B12 insufficiency or deficiency. For example, B12 deficiency is more common in people who take certain medications or have certain health conditions, such as gastrointestinal disorders.

Your doctor can order blood work to check your B12 levels. If you’re low in B12, your doctor may recommend oral B12 supplements or B12 injections.

Choline

Many breastfeeding parents don’t get enough of this nutrient, which is important for the development and function of a baby’s brain.

Choline is a nutrient that’s similar to B vitamins and essential for mood, memory, muscle function, and more. It’s recommended that breastfeeding parents get a total of 550 mg of choline per day to meet their needs.

In addition to making sure your postnatal supplement contains at least some choline, you can increase your intake of meat, egg yolks, poultry, fish, and dairy products, as these foods are natural sources of choline.

People who follow vegan and vegetarian diets will likely need to supplement with choline, as they are often at a greater risk for choline inadequacy.

DHA and EPA

DHA and EPA are omega-3 polyunsaturated fats that are necessary for the development of your baby’s brain, eyes, and nervous system. Your body does not make these fatty acids, so you’ll need to ensure that you consume enough of them through food or supplements.

Good food choices for EPA and DHA include seafood such as salmon, shellfish, sardines, and trout. Aim to eat these at least once or twice a week.

During pregnancy and breastfeeding, it’s important to choose seafood that is low in mercury and to avoid high mercury fish such as swordfish, shark, and marlin.

If you opt for supplements, look for a supplement that has at least 250–375 mg of combined DHA and EPA. Because many pre- and postnatal supplements don’t contain DHA, you may need to take a separate omega-3 supplement, such as a high quality fish oil, to meet your needs.

Many people experience hair loss after pregnancy. Postpartum hair loss is typically due to hormonal changes and is usually temporary.

Many nutrients, including iron, zinc, and vitamin D, play important roles in hair growth, so you’ll want to make sure that your supplement includes these.

Continuing your prenatal supplement and following a nutrient-dense diet rich in protein are some of the best ways to keep your hair healthy after pregnancy.

As many as 50% of women who have recently given birth report feeling the baby blues, which are defined by low mood and mild depressive symptoms that are temporary. The baby blues typically occur within the first few weeks after childbirth but don’t last long.

The baby blues are different from postpartum depression (PPD), a condition that lasts longer and can affect a person’s quality of life. PPD usually occurs within 6 weeks of childbirth and affects up to 20% of women who provide birth.

People are more at risk of developing PPD if they have a history of depression or anxiety, had a high risk or complicated pregnancy, have limited social support, get limited sleep, or are physically inactive.

Studies show that being deficient or low in certain nutrients, including vitamin B6 and vitamin D, may increase the risk of PPD as well.

Supplementing with certain nutrients may help reduce the risk of developing PPD. For example, research shows that supplementing with vitamin B6 and omega-3 fatty acids may help reduce depressive symptoms in women with PPD.

Even though evidence suggests that maintaining optimal nutrient levels is important for reducing the risk of PPD and supporting general mood, it’s important to understand that PPD is a serious condition that should be treated by a healthcare professional.

You may require treatment such as therapy and medication, and that’s OK. Don’t try to treat your PPD on your own. Get help from a trusted healthcare professional.

The American College of Obstetricians and Gynecologists (ACOG) states that postpartum care should be an ongoing process, meaning that you should visit your doctor regularly after you provide birth.

ACOG recommends that all people who have given birth be in contact with healthcare professionals within the first 3 weeks postpartum. This visit should be followed up with ongoing care as needed.

If you’re experiencing any complications or are feeling unwell, physically or mentally, it’s essential to make an appointment with a healthcare professional to ensure that you’re healthy.

A healthcare professional can also answer any questions you have about postnatal supplementation. If you’re concerned about nutrient deficiencies, they can perform appropriate testing to rule out deficiencies and recommend treatment if needed.

If you’re interested in learning more about your postpartum nutrient needs, reach out to a registered dietitian who specializes in women’s health and pre- and postnatal nutrition.

The first step to raising a healthy child is ensuring that you’re healthy. Making sure you’re functioning at your best will ensure that your baby is getting what they need to thrive.

Choose a postnatal vitamin that includes a wide range of vitamins, minerals, and other important nutrients, including DHA, choline, iron, zinc, folate, B12, and vitamin D.

Remember that you may need to take separate supplements depending on what’s included in your postnatal vitamin, so be sure to review your supplement’s ingredient list.

Whichever postnatal supplement you choose, make sure it comes from a high quality brand. Your health and happiness will benefit.