Must include fruits in your pregnancy diet are Apples, Bananas, Mangoes, Pears, Avocados, Lemon, Watermelons, Oranges, Grapes, Strawberries, Apricots and Berries.
Pregnancy is the time when you need to pay extra attention to your food choices. Whatever you eat throughout the day should serve you and your baby with the nutritious benefits. When we talk about nutrition, fruits are the preferred choice for most of us. They are nutrient-dense, serves your body with essential vitamins and minerals and solves most of the pregnancy related problems like constipation, nausea etc. we have listed below 13 fruits that one must eat during pregnancy.
13 Fruits to Include in Your Pregnancy Diet
Apples
Being a rich source of vitamin A, vitamin C, potassium and fiber, apples can have surprising health benefits on the baby when consumed during pregnancy. Children whose mommies consumed apples during pregnancy had comparatively lesser chances to childhood asthma and allergies, as per a study published in the Journal Thorax.
Bananas
Bananas are an excellent source of potassium that also contain vitamin B-6, vitamin C and fiber. Constipation is a major problem during pregnancy that may be caused by anxiety, low fiber diet, worry, uterine pressure on the intestines or iron in prenatal vitamins. Thus, adding this fiber rich fruit may prove to be of help.
Read More: Are Bananas Healthy for babies?
Mangoes
Mangoes are an excellent source of vitamin C and vitamin A. The deficiency of vitamin A at birth is linked with lower immunity and higher risk for complications like respiratory infections and diarrhea. However, you must consume these in moderation because the chances of getting too much vitamin A are also possible, although quite rare.
Read More: 15 Health Benefits of Green Mango in Your Child’s Diet
Pears
Pears are a good source of fiber that is essential for regulating the balance in your body at the time of pregnancy. Fiber rich fruits like pears may also help women with problems of constipation and will make you feel less bloated. Remember to increase your water intake as well, if you are willing to increase your fiber intake.
Read More: Health Benefits of Pear for Babies
Avocados
Avocados are a great source of vitamin C, vitamin B, vitamin K, fiber, choline, magnesium, potassium and have more folate than any other fruit. The deficiency of choline can lead to neural tube defects and lifetime memory impairment, thereby it is needed for the baby’s brain and nerve development. The potassium and magnesium may also help women relieve the symptoms of nausea and leg cramps, which is pretty common during pregnancy.
Read More: Health Benefits of Avocado for Babies
Lemon
As per the reports, drinking lemon-water, lemonade or sucking on lemons help to relieve pregnancy-related nausea. Also, being a rich source of vitamin C, lemons help in the stimulation of digestive system to relieve constipation. Make sure you wash your mouth after eating them, as they may erode tooth enamel.
Read More: Health Benefits of Lemon for Babies
Watermelons
Watermelons have numerous benefits, which is why this fruit must be consumed by all women during pregnancy. The first and foremost reason is that it keeps the body hydrated and serves your body with the much needed vitamins, magnesium and potassium. Also, consuming watermelon helps in reducing the muscle cramps during the last trimester.
Oranges
Oranges are a great source of folate which is a B vitamin that helps in preventing brain and cord defects, called as neural tube defects. In addition to this, they are also a great source of vitamin C that helps your body absorb iron and prevent cell damage. As a plus point, oranges also keep you stay hydrated.
Read More: Health Benefits of Oranges in Baby Food
Berries
Berries are rich in fiber, folate, vitamin C, carbohydrates and containing phytonutrients like flavonoids and anthocyanins. Carbohydrates are required for the much-needed energy and also nourishes your baby by easily passing through the placenta. Thus, instead of eating processed, simple carbohydrates such as doughnuts, cakes, cookies etc, you should eat nutrients- dense carbohydrates like berries.
Apricots
Rich in vitamins, calcium, iron, beta-carotene and potassium, apricots help in your baby’s growth and development. Also, iron will help in regulating the blood flow and making haemoglobin, both of which are important for the pregnant women. To let you know, the need for iron increases by up to 50% during pregnancy, therefore apricots must be a choice during pregnancy.
Read More: Apricot in Baby food
Kiwi
Kiwi is a good source of folate that is required for the brain and cognitive development and hence, also prevents neural defects in babies. For healthy development of the foetus, you will require 400 to 800 micrograms of folic acid in the early pregnancy.
Grapes
Full of vitamins, antioxidants, organic acids, pectin, folic acids and fiber, grapes help to aid the biological changes that take place during pregnancy, prevents the body from infections and boosts immunity.
Strawberries
Strawberries are a rich source of vitamin C that helps in strengthening the immune system and also normalizes the blood pressure. In addition to this, the magnesium and potassium rich content strengthens the bones of the growing fetus.
Things to be kept in mind:
You must follow the listed tips in order to reduce your risk of consuming pesticide residue:
- Wash your fruit thoroughly
- Drink pasteurized or boiled fruit juice only.
- Store fresh fruits in the refrigerator
- Eat fruits immediately after cutting them.
- Avoid consumption of any bruised areas and better remove them.
Read More: Health benefits of Strawberries for babies
Conclusion
It is normal to crave for sweets and other junk food at the time of pregnancy but you must avoid them, both for yourself as well as your baby’s benefit. You are responsible to provide your baby with proper nutrition and fruits can be the best way to do so. You can add any of the listed fruits as part of your healthy pregnancy diet. And in case you have any queries, it is recommended consult your doctor.
