As soon as you get pregnant, you will be persuaded to eat more. However, “ eat for two ”does not apply to the expectant mother. Being pregnant doesn’t mean you have to overeat, but instead means eating a balanced diet to meet the nutritional needs for you and your growing baby. Without vegetables and fruits, your diet schedule is incomplete.
If you do not consume enough vegetables and fruits, your body will not be able to meet the nutritional needs of the baby. Let’s look at the importance of fruits in pregnancy and why you should make a conscious effort to include them in your daily pregnancy diet.
- Importance of Fruits in Pregnancy
- 10 Healthy Fruits to Consume During Pregnancy
- Fruits to Avoid During Pregnancy
- How Much Fruit Should a Pregnant Woman Have
- Simple Tips for Adding Fruits to Your Pregnancy Diet
- Safety Tips for Eating Fruit During Pregnancy
Importance of Fruits in Pregnancy
Interestingly, child development experts in Canada recently discovered that women who ate more fruit during pregnancy gave birth to children who performed better on developmental tests when they were 12 months old.
Fruits are the most important part of your diet and eating fruits rich in vitamins, fiber and minerals provides nourishment for the mother and the growing baby. Some essential nutrients are derived from fruits and they can help you and baby in the following ways:
- Fruits, a stronger immune system, which helps the baby to develop tissues and cells beta-carotene
Provides essential nutrients such as.
- Vitamin C in fruits is vital for baby’s bone and tooth development. It is also important for the body to get enough of this vitamin, as it helps the body absorb iron, an essential mineral that is essential during pregnancy.
- Folic acid, a water-soluble B vitamin, is also very important during pregnancy. It prevents fetal growth defects related to the brain and spinal cord.
- Fiber-rich fruits help you cope with constipation and hemorrhoids, while fruits rich in iron prevent anemia.
- Potassium is essential for maintaining fluid and electrolyte balance in your body’s cells. Leg cramps are common during pregnancy and can be alleviated by consuming enough potassium.
10 Healthy Fruits to Consume During Pregnancy
It is wise to eat the following fruits as part of your daily diet during pregnancy:
Banana is at the top of the fruit because it contains essential nutrients such as folate (folic acid), vitamin C, B6, potassium and magnesium. Vitamin B6 helps regulate your sodium levels, while folate does its job to protect the fetus from neural tube defects.
Unbalanced fluid levels can cause nausea and vomiting in pregnant women, but the rich magnesium content in bananas provides a healthy fluid balance. Usually first trimester in your period one banana every day is recommended. To have more detailed information about the benefits of banana in pregnancy.
Kiwi ranks second on the list because it is loaded with nutrients such as vitamin C, E, A, potassium, phosphorus, magnesium, folic acid and fiber. Kiwis respiratory system. Kiwi also helps protect you from colds and coughs. Because they have high phosphorus content and help absorb iron, they reduce the risk of blood clotting.
It is one of the most important fruits to be eaten while pregnant because eating apples can increase your baby’s immunity and strength. It helps reduce the risk of wheezing, asthma and eczema as your child grows. Apples are rich in nutrients and contain vitamins A, E and D and zinc. For more information; What Are the Benefits and Harm of Eating Apples During Pregnancy?
Pear is a close relative of apple and high amount of folic acid. They are also a rich source of vitamin C.
Pomegranates contain calcium, folate, iron, protein and Vitamin C. Therefore, it is highly recommended during pregnancy.
Avocados are known to contain more folate than other fruits. It is also a great source of vitamins C, B and K. They contain fiber, choline, magnesium and potassium. Avocados also contain iron. Choline is important for your baby’s brain and nerve development because choline deficiency can affect the baby’s memory. For more detailed information about Choline;
Mangoes, which aid digestion, preventing constipation and a high amount of Vitamin C that protects you from minor infections. However, mangoes are seasonal fruits and may not be available in all seasons.
Vitamin C loaded cherries help fight infections like the common cold. Cherries also provide effective blood supply to the placenta.
Strawberries are rich in vitamins, fiber, and folate. They also contain manganese and potassium, which help your baby’s strong bones grow.
Watermelon contains Vitamins A, C and B6, magnesium and potassium. It is full of minerals and rich in fiber. Helps relieve heartburn and swelling (edema) in hands and feet, and relieves muscle cramps
For , add watermelon to your diet, especially in the last trimester.
Fruits to Avoid During Pregnancy
While most fruits are rich in nutrients, some fruits such as black grapes, papaya, and pineapple should be avoided during pregnancy for the following reasons:
1. Papaya: The latex content in immature or semi-ripe papayas can cause uterine contractions and premature labor. Avoid them during pregnancy
2. Black grapes: Avoid black grapes in the first trimester as they produce body heat that can be harmful to the baby. However, dried black raisins are good for constipation that occurs in the first days of pregnancy, but consume them in moderation.
3. Pineapples: Pineapples, softening the cervix premature birth contains bromelain which may cause.
How Much Fruit Should a Pregnant Woman Have
It is recommended that you add two to four servings of fruit to your diet each day. You can consume them fresh, canned, juiced or dried, but whenever possible fresh fruit Try to eat. Some fruits equivalent to a single serving include:
- A medium fruit such as an apple, banana or pear equals a single serving, while two small kiwis, apricots or plums are equal to a single serving.
- 1 medium slice of watermelon.
- If we want to consume juice, half a glass of juice is considered equal to a single serving.
Simple Tips for Adding Fruit to Your Pregnancy Diet
- You can mix sliced fruit or frozen fruit with yogurt or cereal for breakfast.
- You can also add apple, grape or raisin pieces to salads as a pre-lunch snack.
- If you don’t have time to cut the fruit, mix the fruit with yogurt or milk to make a smoothie or milk shake.
- You can add dried or fresh fruit to oatmeal, pancakes and waffles.
- The best option is to have a bowl of fruit close at hand and where you can see it so you don’t forget to grab a piece of fruit when you’re hungry.
- Keep dried fruit or fruits like grapes and strawberries handy and snack instead of junk food.
- You can also bake a fruitcake yourself and add lots of fruit like kiwi and strawberries. This is a delicious way to add fruit to your diet.
- These super fruits in pregnancy can help you navigate smoothly through the nine months of your pregnancy. So, put them to your heart’s content and have a healthy pregnancy.
Safety Tips for Eating Fruit During Pregnancy
- Try to buy organic fruits.
- Wash the fruit thoroughly.
- Store fresh fruit in the refrigerator away from raw meat.
- Remove rotten areas where bacteria could hide.
- Avoid eating pre-cut fruit or eat it immediately after cutting.
Fruits are rich in nutrients and serve as a great snack during pregnancy. They nourish you as well as the child and help you stay healthy and happy.
This topic may interest you; What Are the Benefits and Harm of Eating Grapefruit During Pregnancy?