Fruits to eat during pregnancy: Fruits are the most essential part of your diet. Eating fruits rich in vitamins, fibre, and minerals provides vital nutrition for the mother and the growing baby. During pregnancy, your little one depends on you to provide him with the nutrition he needs. Being pregnant doesn’t mean that you overeat, but that you eat a well-balanced diet to meet the additional need for nutrients for you and your growing baby.
It is important to eat a well-balanced diet that includes lots of fruits and vegetables. Your diet chart is incomplete without vegetables and fruits. Suppose you do not consume vegetables and fruits in the required amount. In that case, your body will not meet the baby’s nutritional requirements.
This article will explain why it is important to eat fruits during pregnancy. We also mention which fruits are best to eat and what fruits pregnant women should eat. So let’s know the best fruits to eat during pregnancy-
- Why Should Women Choose Fruits To Eat During Pregnancy?
- What are the benefits of eating fruit during pregnancy?
- The best fruits to eat during pregnancy
- How much fruit should someone eat during pregnancy?
- Fruit safety tips
- The Bottom Line
Why Should Women Choose Fruits To Eat During Pregnancy?
While pregnant, women need to eat the right foods so that their babies can get the nutrients they need to go through the physiological changes in utero. It is often believed that children who do not get proper nutrition are prone to diseases later in life.
Consuming fruits during pregnancy has many benefits for both the baby and the mother. Fruits are rich in vitamins, minerals and fiber. Eating a diet rich in fruits provides you and your baby with the essential nutrients. Also, fruits are naturally sweet and work well to satisfy hunger. Eating fruits keeps your stomach full for a long time.
Before knowing the best fruits to eat during pregnancy, let’s know the benefits of eating fruit during pregnancy are?
What are the benefits of eating fruit during pregnancy?
Eating a healthy, varied diet is especially important during pregnancy because eating plenty of fresh fruits can help the fetus grow and develop. It can help you keep your body in its best shape.
The benefits of consuming fruits by pregnant women during pregnancy are many. Fresh fruit contains many essential vitamins and nutrients and is also a good source of fiber. Below is information about how fruits benefit in pregnancy.
1. May reduce the risk of anemia
Your baby needs certain nutrients to grow properly. Fruits notably also contain iron and folate. Iron and folate are beneficial for building collagen and connective tissue, which helps boost your child’s immune system and allows them to increase their iron stores to help prevent anemia. In addition, folate supports healthy spinal cord development and helps prevent neural tube defects in the developing fetus.
2. Provides Vitamin C supplement
Vitamin C is needed by both the mother and the unborn baby. It can provide protection from many diseases to both the pregnant and the fetus. At the same time, vitamin C cannot be stored in the body. In such a situation, pregnant women are advised to consume fruits containing vitamin C daily.
3. It Can Relieve Constipation
Pregnant women often complain of slow digestion, resulting in constipation, a common pregnancy complaint. Therefore, the consumption of fruits is considered beneficial to prevent the problem of constipation. Suppose you increase your fiber and water intake during pregnancy. In that case, supplementing with fiber-rich foods is one of the best ways to improve constipation.
4. May reduce the risk of high blood pressure
Pregnant after the 20th week of pregnancy have a higher risk of preeclampsia, i.e., high blood pressure. To avoid this, experts recommend consuming a diet rich in fiber, including fruits. Whole fruits contain fiber, which helps control the absorption of sugar into your bloodstream.
5. May keep you hydrated
Pregnant women often need to drink a lot of water, but this can make you feel quite boring throughout the day. Fruit is more than 80 percent water, so it’s a great way to keep your body hydrated. So now let’s know which fruits to eat during pregnancy-
The best fruits to eat during pregnancy
Most people know that a healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. However, they may not realize that particular fruits are particularly beneficial during pregnancy. Below, we give information about which fruits should be eaten during pregnancy?
Making orange a part of the diet during pregnancy can prove beneficial. Orange is great for keeping a person hydrated and healthy. It is rich in folate, vitamin C, and water.
Defects of the brain and spinal cord, also known as neural tube defects, can cause abnormalities in a child’s brain and spinal cord, leading to conditions such as spina bifida. In this situation, folate is a B vitamin that can play a very important role in helping prevent defects in the brain and spinal cord.
Vitamin c is an antioxidant that helps prevent cell damage and aids in iron absorption. It can help improve the immunity of both mother and baby.
Avocados are a great source of vitamin C, vitamin B, vitamin K, fiber, choline, magnesium, and potassium. It contains more folate than other fruits.
The potassium in avocado can also help relieve leg cramps, a common symptom of pregnancy, especially in the third trimester. The cause of leg cramps is often attributed to a potassium and magnesium deficiency. Apart from this, due to the potassium and magnesium present in the fruit, it can help in relieving nausea.
Choline is important for the development of a baby’s brain and nerves. Choline deficiency can cause neural tube defects and lifelong memory loss in your baby. Avocados contain healthy fats that provide energy and help prevent neural tube defects.
Consuming mango can be very beneficial for a pregnant woman. Mangoes are another great source of vitamins A and C. In addition, it contains phytoestrogens, polyphenols, calcium, iron, and potassium, which may be beneficial in the development of fetal bones, tissues, and teeth.
One cup of sliced mango gives you 100 percent of your recommended daily allowance and more than a third of their RDA of vitamin A.
A baby born with a vitamin A deficiency may have a low immune system. A lack of vitamin A at birth makes them more prone to diarrhea and respiratory infections.
Mangoes are a great addition to your pregnancy diet, but eat them in moderation along with other fruits.
Berries also contain a lot of water, so they are an excellent source of hydration. Blueberries, raspberries, strawberries, and goji berries also contain phytonutrients such as carbohydrates, vitamin C, fiber, folate, flavonoids, and anthocyanins.
Carbohydrates give you much-needed energy, and they easily pass through your placenta to nourish your baby.
It is important to consume nutrient-rich complex carbohydrates, such as berries, instead of processed, simple carbohydrates such as doughnuts, cakes, and cookies. Vitamin C helps absorb iron and boosts the body’s immune system.
Bananas are another good source of potassium. They also contain fiber, vitamin C, vitamin B6, and potassium. Constipation is very common during pregnancy. The high fiber content of bananas can help with pregnancy-related constipation.
Vitamin B6 can also help relieve nausea and vomiting in early pregnancy. Apart from this, the consumption of bananas can also be beneficial to overcome the complaint of morning sickness in pregnant women.
Rich in many nutrients, pomegranates are also a good source of energy. Pomegranate can provide pregnant women with plenty of vitamin K, calcium, folate, iron, protein, and fiber.
Pomegranate is rich in antioxidant properties that help prevent iron deficiency. Along with this, it can have a safe effect on the placenta while nourishing the fetus in pregnancy. Drinking pomegranate juice may help reduce the risk of injury to the placenta.
The folate found in it can protect the fetus and prevent birth defects. In addition, vitamin K is also essential for maintaining healthy bones.
Consumption of pears during pregnancy is also very beneficial for the child with the pregnant woman. Pears are also a good source of fiber, potassium, and folate.
Getting plenty of fiber in the diet during pregnancy can help ease constipation.
Minerals present in pears can play an important role in reducing the risk of developing anemia in pregnancy.
Potassium can benefit heart health for both the woman and the baby.
The benefits of including watermelon in the diet during pregnancy can be seen. Actually, it contains important nutrients like iron, zinc, calcium, and vitamin A. These nutrients are considered beneficial for the fetus’s development and the pregnant woman.
In addition, watermelon contains a chemical compound called lycopene, which can significantly reduce the risk of intrauterine growth restriction. The baby does not gain normal weight during pregnancy.
Kiwi can also have a name in which fruits to eat during pregnancy. It is rich in folate, which is considered essential during pregnancy. In fact, a lack of folate during pregnancy can cause neural tube disorders in the baby, i.e., diseases related to the brain and spinal cord.
10. Sapodilla (Chikoo)
Including sapodilla in the diet during pregnancy can positively affect the health of both the pregnant mother and the baby. At the same time, the carbohydrates and essential nutrients present in it can benefit a pregnant woman in some way.
Along with this, its consumption can also provide relief from the problem of weakness, vomiting, and nausea in pregnancy. In such a situation, it can be said that the use of sapodilla in pregnancy can be beneficial.
Apple is also a good source of vitamin C, vitamin A, fiber, iron, calcium, folate, and potassium. Consumption of apples during pregnancy is also very beneficial for the child with the pregnant woman.
In addition, they also contain pectin. Pectin is prebiotic that feeds the good bacteria in your gut. Consumption of apples by pregnant can prevent childhood allergies and asthma in children.
Guava is also an excellent source of vitamins C and E, polyphenols, carotenoids, isoflavonoids, and folate. Guava contains a diverse combination of nutrients, making it an ideal fruit for pregnant women.
Eating guava during pregnancy helps relax muscles, aid digestion, and reduce constipation. Iron in guava can reduce the risk of anemia in pregnancy to a great extent.
Muskmelon is also an excellent source of magnesium, zinc, calcium, iron, and vitamins A, C, E, all kinds of nutritional elements. At the same time, all these nutrients found in melon are considered important in pregnancy. In addition, doctors may recommend making melons a part of the diet during pregnancy to supplement vitamin C during pregnancy.
14. Dried fruit
Fiber, vitamins and minerals, energy nutrients are also found in dry fruits. Dried fruits have all the same nutrients as fresh fruits.
Therefore, pregnant women can obtain an adequate portion of essential vitamins and minerals by consuming the same amount of dried fruit as an equal amount of fresh fruit.
After knowing the best fruits to eat during pregnancy, let’s understand how much fruit someone should eat during pregnancy?
How much fruit should someone eat during pregnancy?
While fruit is a healthy, whole food, it still contains natural sugar that needs to be limited while pregnant. To make sure you don’t accidentally over-size them. Pregnant women are advised to eat at least two to four servings of fruits and four to five serving vegetables (fruits can be fresh, frozen, canned, or dried) as separately as possible.
As a general rule, one serving of fruit contains:
- One medium piece of whole fruit the size of a tennis ball
- One cup of cut or chopped pureed fruits
- Eight ounces of fruit juice.
One serving size of vegetables is:
- One and a half cups of raw or cooked vegetables
- One and a half cups of vegetable juice
- One cup of leafy greens
Eating plenty of fruits and vegetables during pregnancy helps pregnant women get enough nutrition from fruits to support their baby’s development. Dried fruits can also be used to get nutrients on the go. Just be aware that these can be more calorie- and sugar-dense than their fresh counterparts.
After knowing the best fruits to eat during pregnancy, let’s understand some fruit safety tips.
Fruit safety tips
Consumption of fruits in pregnancy is beneficial, but some precautions should be taken while consuming them. If possible, buy organic fruits that have not been treated with synthetic pesticides and fertilizers.
To reduce the risk of ingesting pesticide residue or bacteria, follow these tips:
- Always eat fresh fruits.
- Consume fruits only after washing them with clean water.
- Consume only organic fruits during pregnancy to avoid chemicals and pesticides.
- Remove any bruised areas. Such fruits may also contain bacteria or germs.
- When fruits are to be eaten, cut them and eat them simultaneously.
- Avoid consuming pre-cut fruits. Drink only pasteurized or boiled fruit juices.
- Eat ripe fruits; under-ripe fruits can cause stomach pain and other problems.
The Bottom Line
Fruits are an excellent source of nutrients during pregnancy. Fruits can provide vitamins, folate, fiber and more, which help keep the woman and baby healthy. These nutrients can also help relieve some of the common symptoms of pregnancy.
Pregnant women should consume at least five different portions of fruits and vegetables every day. If you need more advice on what to eat, this article features 15 fruits that are great choices. Contact your doctor if you have any questions or concerns about your pregnancy eating plan.
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