Can you eat kale when breastfeeding?

In this article we are going to answer can you eat kale when breastfeeding, what is kale, is it healthy to eat kale when breastfeeding, what are the benefits of eating kale when breastfeeding, and what happens if you eat too much kale when breastfeeding and how can you add kale to your diet when breastfeeding. 

Can you eat kale when breastfeeding?

Yes, you can eat kale when breastfeeding. Kale is an excellent source of vitamins, especially vitamin K and vitamin C, for you to fully fill your nutrient needs when breastfeeding. There has also been a link that the diet affects the diet preferences of the baby in later life. 

The more healthy food and vegetables you add to your diet, the better impact it will have on your health and your baby’s future health. 

What is kale?

Kale or also known as leaf cabbage and is part of a group of cabbage. Kale plants have green or purple leaves and do not have a central head like other cabbage. Kale grows annually from seeds with a range of germination temperatures. It can survive as low as -15 C. 

There are several kale varieties depending on the leaf types. They might range in color from light green to dark green, violet-green, or violet-brown. 

  • Curly leaf
  • Bumpy-leaf is also known as Tuscan Cabbage
  • Plain-leaf
  • Leaf and spear or feathery type leaf
  • Ornamental, there are many varieties that are not as palatable. They can be white, red-pink, lavender-blue, or violet. 
  • Chinese kale

Kale grows perfectly in the winter. There is a variety of kale called hungry gap that grows after the winter period. There is also another variety that is called Jersey kale or cow cabbage. 

Is it healthy to eat kale when breastfeeding?

Yes, kale is healthy to eat when breastfeeding. Raw kale is composed of up to 84% of water, 9% carbohydrates, 4% protein, and 1% fat. In 100 grams of kale, there are 50 calories, 8.8 grams of carbohydrates of which 3.6 are from fiber, 1 gram of fat, and 4.3 grams of protein.

Based on the daily value percentage of a 2,000 calorie diet, 100 grams of kale can give up to 145% of vitamin C and 371% of vitamin K. Kale also contains enough amounts of folate, vitamin b 6, manganese, magnesium, iron, calcium, and potassium. 

When kale is cooked it provides fewer calories. 100 grams of cooked kale contains 28 calories, 6 grams of carbohydrates, 0.4 grams of fat, and 1.9 grams of protein. Vitamin K is higher with 418 ug, up to 400% of DV, and vitamin C is reduced to 41 mg or 49% of DV. 

What are the benefits of eating kale when breastfeeding?

Kale has a lot of nutrients that are essential for breastfeeding women. Even if kale is cooked or boiled, it has enough vitamins and minerals for you. Some benefits of kale are

  • Protects eye health because of lutein, zeaxanthin, and vitamin A
  • It is an excellent source of fiber that helps aid digestion and relieve constipation. 
  • Because of its content of vitamin A, it is a very good vegetable to build a stronger immune system.
  • It has a lot of Vitamin C, it is very good to protect and nourish your baby and helps to build a stronger immune system. 
  • Kale has a lot of phytochemicals that are anti-inflammatory. 
  • Vitamin K helps to have good blood with proper coagulate proteins and to build healthy bones. 

What happens if you eat too much kale when breastfeeding?

Kale can cause gas in the breastfed baby. Kale has a lot of fiber, fiber is fermented by the bacteria in the colon and causes gasses. This can cause gasses to the baby too. 

There is only one study in the field where it did find a correlation between eating leafy greens such as kale and broccoli and causing colic symptoms in the baby. 

How can you add kale to your diet when breastfeeding?

Kale is a very versatile vegetable that can be added to a lot of dishes, some ideas on how to add kale to your diet are: 

  • Salad, add it raw or boiled to any salad to give a different taste and color. 
  • Soup, you can make some kale soup. Just add it to your favorite chicken broth. 
  • Make some kale dip with some cream cheese.
  • Kale smoothie, add it to your favorite smoothie, You can add some strawberries and almond milk to make it super nutritious. 

Other foods you can add to your diet to help you boost and increase your milk supply are:

  • Nuts
  • Blueberries
  • Oats
  • Ginger
  • Oatmeal
  • Salmón
  • Avocado

Follow this link for a delicious and full of nutrients lactation recipe.

Conclusion

This article answered Can you eat kale when breastfeeding, what is kale, is it healthy to eat kale when breastfeeding, what are the benefits of eating kale when breastfeeding, what happens if you eat too much kale when breastfeeding and how can you add kale to your diet when breastfeeding. 

Citation

https://www.thelactationnutritionist.com/post/2017/10/10/cruciferous-vegetables-should-you-avoid-them-while-breastfeeding

https://mommyknowsbest.com/blogs/blogs/dietary-dos-and-don-ts-while-breastfeeding

https://www.1naturalway.com/blog/foods-to-eat-and-avoid-as-a-breastfeeding-mom

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.