7 Best Fruits To Eat During Pregnancy
Making healthful food choices is extremely crucial for women who are pregnant. The healthy diet will provide the fetus with the nutrients essential for growth and development. Also, in addition to supporting the growing baby, it will also be helpful for the mother-to-be herself to keep her own body in the best condition with this increased intake of vitamins and minerals.
One of the best ways to ensure the health of both, the baby and the mother-to-be is by eating plenty of fresh fruit during pregnancy. Fresh fruits contain lots of essential vitamins, nutrients and are also a good source of fiber. Let’s look at their benefits.
- Vitamin C in fruits is vital for the baby’s bone and tooth development.
- Potassium is critical for maintaining the fluid and electrolyte balance in your body’s cells.
- As leg cramps are common during pregnancy, they can be alleviated by consuming enough potassium
- Fruits rich in fibre help you deal with constipation and haemorrhoids
- Iron-rich fruits helps in preventing anaemia.
- Fruits supply essential nutrients like beta carotene to the baby that helps in the development of tissue and cells, besides building a stronger immune system
Best fruits to choose from during pregnancy
This is one of the most important fruits to eat while pregnant because eating it can enhance the immunity and strength of your baby. It helps reduce the risk of wheezing, asthma and eczema in your child as he grows. Apples are rich in nutrients and contain vitamins A, E and D and Zinc They detoxify the body from lead and mercury. Apples are rich in insoluble fibers and aid digestion, improve metabolism, and decrease intestinal disorders.
Mangoes contain a high amount of Vitamin C which aids digestion, prevents constipation and protects you from minor infections. They are rich in fiber, antioxidants, and energy. However, mangoes are seasonal fruits and may not be available in all seasons. But if they are available, the naturally sweet mangoes make a delicious alternative for your sugary treat. They are high in calories and make a good snack for your third trimester when you require more calories.
Banana contains key nutrients such as folate, vitamin C, B6, potassium and magnesium. While folate performs the job of protecting the foetus from neural tube defects, Vitamin B6 helps regulate your sodium levels. Also, Potassium protects you from the possible attack of stroke or any other pregnancy-related complications. The rich magnesium content in banana ensures a healthy fluid balance by avoiding nausea and vomiting during imbalanced fluid levels. Doctors have usually recommended one banana every day during the first trimester.
Pomegranates are nature’s gift to everyone but pregnant women benefit the most during this time from eating this fruit. They contain calcium, folate, iron, protein and Vitamin C. The fiber content in it helps ease constipation pain. Vitamin K present in pomegranates plays a prominent role in strengthening both the mother-to-be and baby’s bones. Even drinking pomegranate juice in little amounts helps lower the risk of any injury to the placenta. Thus, they are highly recommended during pregnancy
You already know how sweet and tangy fruits make a right choice for pregnant women. Oranges are rich in vitamin C that aids in digestion, prevents cell damage, and helps the blood absorb iron.They also help you remain hydrated and contribute to the daily fluid intake. It is also an amazing source of potassium and helps in lowering high blood pressure.
Grapes are full of nutrients such as glucose, fructose, phlobaphene, galic acid, silicic acid, oxalic acid, pectin, magnesium, calcium, iron, folic acid and different types of vitamins such as B1, B2, and B6. They contain antioxidants including flavonol, linalool, anthocyanins, tannin, and geraniol, which boost immunity and prevent infections. The polyphenols in grapes strengthen the heart’s functioning. It is one of the most preferred and go-to option for snacks.
Custard apples are rich in vitamin A and C, which are necessary for the eyes, hair, skin and body tissues of the growing baby. They are also rich in nutrients, calories and sugars, which help underweight pregnant women gain the necessary weight. Consuming custard apple actually enhances the cognitive functioning of your child in the prenatal period of development. For mothers-to-be, the high fiber in custard apple prevents constipation and eases pain during labor. What more reason to bite on this one?
Some other fruits that would be good to you during this period are
- Sapodilla (chiku)
- Opt for organic fruits to reduce the risk of consuming chemicals and pesticide residue.
- Wash them under running water thoroughly.
- Do not eat previously cut fruits. (Cut them just before you eat)
Also read: Fruits to AVOID during pregnancy