Being pregnant does not require you to overeat; instead, you should eat a balanced diet to fulfill the increased dietary needs of both you and the developing baby. Vegetables and fruits are necessary components of your diet plan. We will be looking at 11 nutritious fruits to eat during pregnancy.
Your body won’t be able to meet the baby’s nutritional needs if you don’t eat the recommended quantity of fruits and vegetables. Let’s examine the importance of fruits during pregnancy and the reasons you should strive to eat them every day.
Advantages of Fruit Consumption During Pregnancy
It’s crucial to consume nutritious food and stay away from empty calories while pregnant. According to a 2013 study, eating predominantly junk food while pregnant may prime your child to have a lifelong predilection for fat and sugar.
It’s interesting to note that Canadian scientists on child development recently discovered that pregnant women who ate more fruits delivered kids who did better on developmental tests once they became 12 months old.
The majority of your diet should consist of fruits, which also provide nutrients for the mother and the developing baby through their high vitamin, fiber, and mineral content.
Fruits include several essential nutrients and can benefit both you and the unborn child in the following ways:
- Beta carotene, a nutrient found in fruits, helps the baby develop tissue and cells and builds a stronger immune system.
- Vitamin C, another nutrient found in fruits, is essential for the baby’s development of bones and teeth. Additionally, the body must receive appropriate levels of this vitamin because it aids in the body’s ability to absorb iron, a vital element needed during pregnancy.
- A water-soluble B vitamin called folic acid is also crucial during pregnancy. It shields against spinal cord and brain growth abnormalities in fetuses.
- Fruits high in fiber assist with constipation and hemorrhoids whereas fruits high in iron help prevent anemia.
- Potassium is essential for preserving the electrolyte and fluid balance in your body’s cells. Pregnancy leg cramps are frequent, but they can be lessened by getting adequate potassium.
Nutritious Fruits to Eat During Pregnancy
These are the most nutritious fruits to eat when expecting a baby.
Apples
Apples, green or red are a wonderful source of vitamin C and are strong in fiber. They are also rich in pectin, potassium, and vitamin A. Prebiotic pectin nourishes the beneficial microorganisms in your intestines.
Eat the peel for the most nutritional value; just make sure to thoroughly rinse it before eating.
When you are filling your produce bag, be sure to load up on apples because they are convenient and can be used in a variety of recipes.
Berries
Berries, like blueberries, grapes, bananas, cranberries, blackberries, and goji berries, are full of goodness like:
- Carbs
- Vitamin C
- Folate
- Fiber
Additionally, they include phytonutrients including anthocyanins and flavonoids.
You get the much-needed energy from carbohydrates, and they readily travel through your placenta to feed your unborn child.
It’s vital to consume processed, simple carbs like cookies, cakes, and doughnuts sparingly in favor of nutrient-dense complex carbohydrates like berries.
For a lunch or snack filled with vitamins, think about blending berries and bananas in a smoothie.
Oranges
Oranges help you stay hydrated. Additionally, they are an important source of folic acid, also known as folate. To avoid neural tube malformations, which can harm the brain and spinal cord, it is essential to take B vitamin folate.
The American College of Obstetrics and Gynecology (ACOG) recommends consuming 400 micrograms (mcg) of folic acid per day before beginning to try for a baby and at least 600 mcg per day while pregnant.
One excellent source of vitamin C is oranges. Vitamin C and other antioxidants help stop cell aging. It also improves the body’s iron absorption.
Furthermore, it helps that these small vitamin bombs taste so nice.
Avocados
Avocados are the richest fruit in folate. They are also an excellent source of choline, fiber, magnesium, potassium, vitamin C, vitamin B, and vitamin K.
The potassium and magnesium in avocados may help reduce nausea, according to some women.
Leg cramps, another typical symptom in pregnant women, may also be eased by potassium. Low levels of magnesium and potassium are common causes of leg cramps.
The growth of your baby’s brain and nerves depends on choline. Lifetime memory loss and neural tube abnormalities may result from choline insufficiency.
Here are numerous ways to incorporate delectable avocado into your meals.
Mangoes
Mangoes are another good fruit for pregnancy. It is an excellent source of vitamin C. In just one cup, you receive the necessary daily amount.
Mangoes contain a much of vitamin A. Lack of vitamin A during birth increases the risk of illnesses including diarrhea and respiratory infections as well as lowered immunity. There is a small chance of getting too much vitamin A.
Watermelon
The fruit has the word “water” for a purpose. Its staggering 92% water content is among the greatest of any fruit. This fruit can be helpful if you’re experiencing pregnancy-related dehydration.
In addition to providing pleasant sweetness and crunch, watermelon also contains a good amount of potassium, zinc, and folate, which can help you prevent evening leg cramps and support the spinal development of your unborn child.
Pomegranate
Pomegranate is a nutritious fruit for pregnant women. They can get nutrients such as; vitamin K, calcium, iron, folate, protein, and fiber from the fruit.
Pomegranates are full of nutrients and a good source of energy. They also help prevent iron deficiency because of their high iron content.
Pomegranates are high in folic acid which prevents neural tube defects that cause damage to the fetus’s spinal cord. Maintaining strong bones also requires vitamin K.
Pomegranate juice consumption, according to research, may help lower the risk of placenta damage. And not only is it good for the baby, but it is also wonderful for the mother’s skin.
Cherry
Despite having a short summer season, cherries are a great snack for expecting mothers. They are rich in vitamin C and melatonin, which controls sleep, and also aids in your child’s brain development.
They support fetal brain development, enhance immunity, and guard against constipation and gestational diabetes. They also aid in reducing edema, tiredness, and headaches.
They are delectable and simple to eat. They also have some of the lowest calorie counts of all the fruits, so you get a lot of nutritional value per calorie.
Strawberry
Without strawberries, the list of the finest fruits for pregnant women is not yet complete. Strawberries are a great source of potassium and manganese. Both of which help your baby develop strong bones.
In addition, a pregnant woman has to eat enough fiber, folate, and important vitamins which Strawberries are rich in.
Banana
Bananas are rich in essential nutrients such as folate, vitamin C, vitamin B6, potassium, and magnesium. While vitamin B6 helps control your sodium levels, folate protects the fetus from neural tube abnormalities.
Pregnant women who have an unbalanced fluid level may experience nausea and vomiting, but a banana’s high magnesium concentration ensures a good fluid balance. In general, during your first trimester, one banana is advised daily.
Kiwi
Kiwi is a rich source of vitamins C, E, and A as well as potassium, phosphorus, magnesium, folic acid, and dietary fiber. The respiratory system benefits from the consumption of kiwis.
Kiwis also assist in preventing the common cold and cough. Because they assist the body to absorb iron and have a high phosphorus content, they lower the risk of blood clotting.
How Much Fruit Should a Pregnant Woman Eat?
Typically, doctors advise patients to consume two to four servings of fruit daily.
A medium piece of whole fruit (approximately the size of a tennis ball) and one cup of sliced fruit constitute one serving of fruit, respectively.
100% fruit juices are safe to consume as long as they have undergone pasteurization. However, if you drink juice, you might not get all of the nutrients.
Nutrients can also be obtained through dried fruit in a portable form. Just keep in mind that they can contain more calories and sugar than their fresh equivalents.
Tips for Safe Fruit Consumption
If at all feasible, buy organic fruit that hasn’t been fertilized or treated with synthetic pesticides. However, bear in mind that consuming non-organic fruit is still preferable to consuming none at all.
For healthy fruit eating, follow these tips;
- Always wash the fruit before eating.
- Remove any injured areas to prevent the growth of bacteria.
- Juice from fruits should only be pasteurized or boiled.
- Watermelons should be consumed immediately after being cut.
- Fresh fruit should not come in contact with raw meat in the refrigerator.
Conclusion
These 11 fruits should always be consumed in moderation as an excessive amount may lead to overdose, causing harm to both mother and child.
Fruit diet during pregnancy benefits both you and your unborn child’s health and readiness for life. Fruits can be consumed in canned, frozen, or fresh form.
Just make sure there is no added sugar in the canned or frozen varieties. If you have any queries or worries about your pregnant diet, speak to your doctor.
Read Also: Should a pregnant woman eat pineapple
