The time of pregnancy is a very important time for any woman and during this time you need to keep a special eye on your eating habits. Keep in mind that what you eat affects your baby as well and hence always eat healthy food which can provide proper nutrition to the baby for proper growth and development. You must include fresh fruits and vegetables in your diet as they are packed with essential nutrients and contain good amount of fibre. Which provide essential minerals and vitamins for the growth of the child. One such healthy, tasty and nutritious fruit is banana. Banana is a tropical fruit and contains essential vitamins, minerals, carbohydrates and dietary fiber. Know how eating bananas during pregnancy benefits you.
Is it okay to eat bananas during pregnancy?
Bananas are rich in carbohydrates, dietary fiber, essential fatty acids such as omega-3 and omega-6, vitamin C, vitamin B-complex, and minerals such as manganese, magnesium, potassium, calcium, iron, copper, and selenium. All these nutrients aid in the healthy development of the fetus during pregnancy. Consuming bananas can also provide relief from some of the side effects of pregnancy and is beneficial for the health of both mother and child.
Benefits of eating during pregnancy
Consuming fruits during pregnancy is very healthy and should be a part of the diet especially during pregnancy. Given below are some of the benefits of eating bananas during pregnancy.
1. Relieves Vomiting and Nausea During Pregnancy
Bananas are rich in vitamin B6 or pyridoxine. Vitamin B6 helps in curing nausea and morning sickness. That’s why pregnant women are advised to eat bananas during pregnancy, especially in the first trimester.
2. Reduces Edema (Swelling)
Many pregnant women experience edema (swelling) due to water retention in the second and third trimesters of their pregnancy. Edema causes swelling of the ankles, feet and other joints. If you notice swollen joints or ankles, avoid consuming salty foods and include bananas in your diet. This will help reduce swelling.
3. Provides Energy
Bananas are rich in carbohydrates, as they contain sugars like fructose, and sucrose, which are quickly digested to provide quick energy to the body. During the last trimester of pregnancy, your energy levels drop drastically. Consuming bananas gives you instant energy. That’s why always keep this fruit with you. Eating bananas helps you fight fatigue and increase energy levels.
4. Lowers the chances of birth defects in the baby
Bananas are a good source of folate, which is essential for the development of a baby’s brain and spinal cord. Eating bananas during pregnancy improves the folate levels in the body, thereby reducing the chances of folate deficiency in the body and thereby reducing the chances of birth defects in your unborn baby.
5. Helps prevent anemia
Anemia is a condition where there is a lack of hemoglobin in the blood, which can lower the level of red blood cells in the body. These corpuscles help in carrying oxygen throughout the body. One of the main causes of anemia is iron deficiency in the body. Due to this your skin becomes dry and you feel tired all the time. Apart from this, it has a very harmful effect on the health of your child. But iron deficiency can be met by eating bananas during pregnancy. Bananas are a good source of iron and hence must be included in the pregnancy diet.
6. Helps in the development of the baby’s nervous system
Bananas are an excellent source of water-soluble vitamin B6 , which is essential for the development of the central nervous system of the baby. Thus, regular consumption of bananas in the first trimester of pregnancy is very beneficial for the development of the baby’s brain.
7. Relieves Constipation
Bananas contain a lot of dietary fiber which helps in inducing bowel movements and reducing bloating due to gas. A medium-sized banana contains about 6 grams of fiber. Constipation is a common problem during pregnancy. Eating bananas gives you relief from constipation.
8. Helps maintain blood pressure
Banana is a rich source of potassium. A cup of mashed bananas weighing 225 grams contains 800 milligrams of potassium. It is an essential mineral that regulates the blood pressure levels in the body. Hence, consuming bananas regularly during pregnancy helps prevent fluctuations in blood pressure levels.
9. Relieves acidity and heartburn
Eating bananas helps protect the walls of the stomach and esophagus from gastric acid . Acidity and heartburn are a common problem during pregnancy . Eating bananas during this time helps in reducing acidity and heartburn. Apart from this, it also improves your digestion.
10. Aids in bone development
Banana is an excellent source of calcium, which is very essential for bone development in both the baby and the mother . Calcium is essential for the regulation of muscle contractions in the body . That’s why you must eat bananas during pregnancy.
11. Maintains Healthy Skin
Banana is a good source of Vitamin C. This vitamin, also known as ascorbic acid, is essential for the absorption of iron in the body. It also helps in bone growth, tissue repair and maintaining healthy skin. Vitamin C is also an antioxidant and it also helps fight infection. Eating bananas during pregnancy provides all the benefits of vitamin C to the baby and the mother.
12. Increases appetite
Bananas act as appetite stimulants. Pregnant women who are suffering from loss of appetite should consume bananas as they help in increasing appetite and improving digestion.
Are there any harmful effects of consuming bananas during pregnancy?
It is absolutely safe to consume bananas during pregnancy. It is rich in nutrients which provide health benefits to both the mother and the child. However, you should eat it in reasonable quantities. Bananas are sugary fruits, so eating too many bananas and not paying attention to proper oral hygiene can lead to tooth decay.
Women suffering from gestational diabetes should also not consume bananas in excess as it can lead to a rapid rise in sugar levels. If you are pregnant and have gestational diabetes, it is suggested that you consult your doctor before consuming bananas.
Pregnant women who are allergic to banana should avoid eating it. Bananas contain chitinase, an allergen that causes latex-fruit syndrome. Apart from this, other fruits like kiwi and avocado are also included, before consuming which you must consult your doctor.
What precautions should be taken while consuming bananas during pregnancy
You should eat fresh and clean bananas. Avoid eating bananas that have been kept for a long time, are overripe or have turned black. Be sure to consult your doctor before including bananas in your diet, especially if you have allergies or suffer from gestational diabetes.
How to include bananas in your diet
Bananas can be included in your diet in various ways:
1. Banana Smoothie
Smoothies or banana milkshakes are a great way to include fruits in your diet during pregnancy. Blend a ripe banana with some strawberries and low-fat milk to make a delicious smoothie.
2. Banana Oatmeal
Add some sliced bananas, oatmeal, and almonds to yogurt and enjoy this delicious dish. You can enjoy it as a breakfast. Banana porridge is rich in fiber, carbohydrates, and minerals that help provide you with optimal energy.
3. Banana Walnut Muffins
Mix walnuts with mashed bananas and prepare batter to make muffins and then make muffins . You can enjoy Banana Walnut Muffins any time of the day.
4. Done that ice cream
Thaw frozen bananas and blend them with low-fat, sugar-free ice cream to make banana-flavored ice cream. You can enjoy delicious ice cream made of banana during summer.
5. Sandwich and Fruit Salad
Use a banana in a peanut butter sandwich or fruit salad to take advantage of all the nutrients it has to offer.
You can eat banana chips whenever you feel like eating something during pregnancy. However, banana chips are usually fried and salty. Hence you can make oil-free healthy banana chips by using low sodium salt and baking it instead of frying.
frequently Asked question
1. Can you eat red banana during pregnancy?
It is absolutely safe to eat red banana during pregnancy. They are very similar to yellow bananas in nutritional content. They also aid in better lactation.
2. How many bananas can I eat daily?
Like any other food, bananas should also be eaten in moderation. You can eat 1 to 3 medium-sized bananas in a day. However, consult a doctor before including them in your diet and also ask how much you should eat.
Bananas are an excellent source of essential nutrients for pregnant women and have a lot of benefits for both the mother and the baby. So go ahead and enjoy a Banana Smoothie or Banana Muffin! But also keep in mind that before making any changes to your diet during pregnancy, you must talk to your doctor.