A good diet is necessary to make one’s lifestyle healthy and manageable, especially during certain important stages like Pregnancy. A Pregnant should maintain a healthy diet as it not makes gives her body enough energy but also provides all the crucial vitamins and minerals to the baby. Doctors usually advised to consume certain important eateries keeping in mind the medical history and baby’s present condition. The diet should be wisely followed and effects should be monitored through diagnosis.
In this article:
Importance of Fruits During Pregnancy
21 Healthy Fruits to Eat During Pregnancy
Fruits to Avoid During Pregnancy
How Much Fruits Should be Consumed During Pregnancy?
Tips to Add Fruit in the Pregnancy Diet
Importance of Fruits During Pregnancy
- A nutritious diet plays a key role in keeping one’s body healthy and fit. It is highly important for a pregnant woman to ensure proper division of all the required nutrients for the good health of herself and the baby.
- Many kinds of fruits are good in this stage but certain fruits are mainly beneficial for consumption. Women often feed onto certain regular fruits which show almost the normal effect in terms of providing vitamins, thereby ignoring certain important ones.
- Fruits not only provide essential nutrients and antioxidants but also help in the development of the baby’s taste for a healthy diet. Right kind of fruit provides the best growth of the fetus while ensuring that it doesn’t develop any abnormalities.
21 Healthy Fruits to Eat During Pregnancy
Here is a list of 21 fruits which are beneficial during Pregnancy:-
Apricot
Apricot contains vitamin A, C, and E which are rare to find in most of the easily available fruits. These vitamins help in keeping both the mother and the baby healthy. Other nutrients like Calcium, Iron, Potassium, Beta Carotene, Phosphorus and Silicon provide better growth. Iron protects the body from developing anemia and calcium makes the bones strong.
Orange
Orange contains folate, vitamin C and lots of water. The nutrients present in it help one stay hydrated. Vitamin C helps prevent cell damage and folate prevents neural tube defects which can cause several spinal problems in the newborn.
Mango
Mango contains Rich in vitamin A and C, which provide enough RDA to fight respiratory infections in the baby. It also contains zinc, calcium and certain antioxidants which are known to keep the intestine healthy. If the gut is healthy, one stays fit.
Pear
Pear provides enough potassium, fiber and folate. Fiber helps to treat constipation while potassium regenerates cell formation and keeps the heart healthy.
Avocado
It is rich in vitamin C, E, and K with monounsaturated fatty acids which are a great source of energy. Potassium in Avocado helps to ease many cramps. Avocado is a great source of vitamin B which help in sustaining energy.
Pomegranate
It is highly rich in calcium, zinc, iron, protein and many other nutrients. Enough amount of iron keeps the body healthy and other nutrients help to store the energy. Pomegranate juice is extremely beneficial as it helps to keep the placenta healthy.
Guava
Guava is rich in vitamin C and E, carotenoids, folate, certain flavonoids. Its consumption during pregnancy ease the muscles, treat digestion and constipation.
Banana
Banana contains a high level of vitamin C and B6, potassium, and fiber. All these are key nutrients in easing constipation, nausea and fatigue ridden by pregnancy.
Grapes
Grapes has rich amounts of vitamin C and K, folate, organic acids, pectin and immune-boosting antioxidants. All these nutrients facilitate changes during pregnancy.
Berries
Lots of water present in berries keeps the body hydrated. Nutrients like vitamin C, antioxidants, fiber, etc helps in proper absorption thus, keeping the immune system healthy.
Apples
Nutrients like vitamin A and C, fiber and potassium helps in better growth of the fetus and Apple keep the respiratory system healthy thus avoiding the risk of asthma.
Cherries
These are a great source of vitamin C which helps to fight infections. Cherries perform a lot of crucial functions like providing enough blood supply to the placenta, stimulation of cell growth, reduces inflammation plus swelling in the body, etc.
Strawberries
Strawberries help to strengthen the immune system and regulate blood pressure. Manganese and Potassium build up the bones of the newborn.
Watermelon
Nutrients like vitamin A, C, B6, magnesium and potassium act as powerful source antioxidants while minerals plus fiber help to ease morning sickness, swelling and cramps.
Sapodilla
Sapodilla is rich in electrolytes, vitamin A and carbohydrates. This fruit is ideal to deal with nausea, dizziness and many stomach related disorders.
Kiwi
It is the best source for cleansing the human respiratory system and is also evident in avoiding minor infections plus rashes. The fruit is high in folic acid, vitamin B3, C, K, and copper plus antioxidants.
Lemons
These are of high importance during pregnancy as they promote digestion and help to get rid of dizziness while maintaining normal blood pressure. Being a rich source of magnesium, lemons help to strengthen the bones.
Cantaloupe
This fruit is also known as muskmelon or rock melon. High beta carotene in this is a great source of vitamin A which promote good vision and thick hair. Being a rich source of water, it helps to aid constipation.
Grapefruit
Grapefruit is high fiber content of this fruit eases bowel movement during pregnancy and vitamin C protects the body from infections. The fruit is known to promote good sleep, which is important during pregnancy.
Persimmons
This fruit is rich in calcium and phosphorous, which help in better development of bones and regulation of blood pressure. Vitamin C present in it aids insomnia and stress.
Raspberries
These are best to ease the labor pain due to its relaxant properties. Its dietary fibers promote digestion, thereby improving the immune system.
Fruits to Avoid During Pregnancy
- Papaya contains latex substance which is harmful as it could lead to uterine contraction which is the primary reason for miscarriage.
- Grapes and Pineapples should not be consumed in large amounts.
How Much Fruits Should be Consumed During Pregnancy?
A pregnant woman should consume three servings of fruit per day. One serving includes the following:
- 1/2 bowl of raw fruits
- 3/4 glass of juice
- 1 cup chopped fruit
Tips to Add Fruit in the Pregnancy Diet
Below listed are some tips to add fruit to the basic diet for a Pregnant woman:
- Mashed bananas are better to use than any other sweet eatery like jam.
- Yogurt should be consumed with other fruits added in it like berries and mangoes.
- Increase the intake of dried fruits like apricots, blueberries, etc.
- Juice should always be freshly prepared.
- Yogurt smoothie should be consumed twice a week with different fruits added in it.
References
https://www.medicalnewstoday.com/articles/322757.php
https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant
