Best fruits during pregnancy .When you are pregnant, making healthy food choices becomes very crucial because your diet will provide your fetus with all the nutrients essential for growth and development. We all know that a nutritious diet plays an important role in a person’s overall health by helping the body function effectively and reducing the risk of some diseases. Many people are also aware that a healthy diet should include lots of vegetables, lean proteins, healthy fats, and fruits.
However, you may not realize that there are specific special fruits that are beneficial to consume during pregnancy.
Today we’ll be explaining why it is important to eat fruits during pregnancy as well as the best fruits to eat during pregnancy.
Benefits of Eating Fruits During Pregnancy
In addition to supporting your growing baby, increased consumption of the vitamins and minerals obtained from fruits can help you as a pregnant woman to keep your own body in the best condition possible.
Eating lots of fresh fruits during pregnancy ensures that both you and your baby remain healthy, not to mention fruits are a great source of fiber so there’s no need to worry about hemorrhoids or being constipated.
Snacking on fruits is also a great way to curb your sugar cravings.
- Vitamin C which helps heal repairs body tissues and is essential for immunity
- Potassium which helps to maintain a healthy blood pressure
- Folate which helps to form red blood cells and reduces the risk of neural tube defects in your baby
- Calcium which contributes to the development of bones in babies
- High levels of other antioxidants which help maintain immunity and blood circulation throughout your body.
Best Fruits to Eat During Pregnancy
Bananas top the list of fruits in terms of nutrition. They contain lots of potassium which helps to maintain the balance between electrolytes and fluids in your body when you are pregnant.
Bananas contain Vitamin C, magnesium and folate. The Vitamin B-6 contained in bananas regulates your sodium levels and controls nausea and vomiting.
The high fiber content of bananas also helps with pregnancy-related constipation.
Doctors have recommended consuming at least one banana every day during your first trimester.
Apples are great for your immune system during pregnancy as they are rich in Vitamins C, A, E, D, and Zinc. These antioxidants are especially important during the period of the rapid growth of your baby. Not to mention they detoxify your body from mercury and lead.
Some studies have shown that eating apples during pregnancy reduces the risk of eczema and asthma which can affect your baby later on in life.
Apples are also excellent sources of fiber which is good for your digestive system.
Apart from its high folate content, pears are also a great source of fiber, which is important for maintaining a healthy digestive system.
A lot of pregnant women experience very uncomfortable constipation but eating foods and fruits rich in fiber help in preventing this. It will also help feel much less bloated.
Always remember though, that as you increase your daily fiber intake during pregnancy, you should also increase your water intake as well.
The good old guava is a tropical fruit that’s highly nutritious so don’t be surprised if you have a strong craving as its quite common with pregnant women.
Guava is rich in Vitamin C, iso-flavonoids, carotenoids (very good for the eyes) and polyphenols which work as muscle and nerve relaxants, and which reduce constipation and aid your digestion.
Consuming one guava beats drinking orange juice in that it contains 4 times the Vitamin C found in one orange. So if your aim is having healthy gums that don’t bleed, eat guavas regularly. Not to mention the high Vitamin C content makes it an ideal fruit to boost you and your baby’s immunity levels as well as fighting off like the common cold and UTIs that some women are prone to when pregnant.
Watermelons are perfect for quenching your thirst while also being a good source of important minerals, fiber and other nutrients like Vitamin A, B-6 and C, magnesium and potassium.
Watermelons are also a significant source of citrulline and lycopene which are powerful antioxidants.
Watermelons help ward off that queasy feeling you get during morning sickness.
In your third trimester, watermelon is good for mitigating heartburn, muscle cramps, swelling in the hands and feel and also keeps you hydrated.
Of all the fruits listed so far, avocados have the highest amount of folate which helps your body form red blood cells and reduced the risks of defects in your baby.
They are a rich source of Vitamins B, K, C, fiber, magnesium, choline and potassium. Choline is especially important for the brain and nerve development in your baby.
Avocados also help to relieve leg cramps that occur as a result of low magnesium and potassium levels during pregnancy.
The healthy monounsaturated fats contained in avocados protect you from pregnancy-induced heart diseases.
How Much Fruit Should You Eat When Pregnant?
So we’ve covered the best fruits to eat during pregnancy and why you should eat them, the next question is, how much fruit should you eat during pregnancy?
The advice for any pregnant woman is to eat at least five portions of fresh fruit and vegetables every day and to vary them as much as possible (the above list should come in handy here).
Fruits can be fresh, frozen or dried (though it is advised that you limit your intake of dried fruits as they can be high in sugar and calories as compared to the fresh fruits).
As a general rule, one serving of fruit is either:
- One whole piece of fruit, for those fruits larger than the size of a tennis ball or
- One cup of chopped fruit.
Pregnancy is a challenging time for a woman. As your body’s metabolism changes, the need for various vitamins changes as well so it is essential to pay attention to your diet and take advantage of these fruits as natural sources of minerals and vitamins.
These fruits could help you fight, or at least reduce pregnancy-related health problems as well.