Let us know about the benefits of avocado during pregnancy. Avocado comes under the category of very popular fruits all over the world. Most nutritionists consider this fruit to be very good for your health. It not only provides you nutrition, but also helps in fighting and controlling many diseases, thus keeping you healthy. For these reasons, consuming avocado during pregnancy is considered good for a pregnant woman. Would you like to know the benefits of consuming avocado during pregnancy? So let’s know.
In this article, you will get answers to almost all the questions related to consuming avocado during pregnancy, for more information continue reading the article.
Is it safe to consume avocado during pregnancy?
Avocado contains many essential nutrients, such as potassium and folate, which are very important for the overall development of the child. Avocado is highly recommended and completely safe to consume during the third trimester of pregnancy, as it contains a large number of vitamins and minerals, which are essential for both you and your baby during pregnancy.
Nutritional Value of Avocado
As mentioned earlier, avocado is rich in nutrients. It is considered a good source of energy, carbohydrates, vitamins and minerals. Here are the nutrients you can find in one cup of avocado:
- Carbohydrates – 12.8 grams
- Dietary Fiber – 10.1 grams
- Protein – 3.0 grams
- Vitamin A – 4% of the Daily Value
- Vitamin C – 25% of the Daily Value
- Vitamin K – 39% of the Daily Value
- Vitamin E – 16% of the Daily Value
- Folate – 30% of the Daily Value
- Vitamin B6 – 19% of the Daily Value
- Iron – 0.8 mg
- Magnesium – 43.5 mg
- Calcium – 18 mg
- Zinc – 1mg
- Potassium – 727 mg
- Phosphorus – 78 mg
- Choline – 21.3 mg
- Niacin – 2.6 mg
- Calories – 240
This Daily Value is based on a 2000 calorie diet.
How Much Avocado Should You Consume During Pregnancy?
If, you consume avocado in too much quantity then it can harm you instead of benefiting. That’s why it should be consumed in a limited quantity only, because all kinds of nutrients, minerals and oils are present in different amounts in avocado. To avoid any side effects, it would be better to consume avocado in limited quantity.
benefits of eating avocado during pregnancy
Some of the best health benefits of eating avocado during pregnancy are:
1. Lowers the risk of weight gain
Avocado contains a sufficient amount of fiber which helps in digestion and controls the problem of weight gain. If you want your weight not to increase too much, then it is very good to drink avocado juice during pregnancy.
2. Helps to absorb nutrients
Avocado contains a lot of nutrients, the nutrients found in it make it a unique fruit, because the tendency of this fruit helps to absorb nutrients. As in the case of leafy vegetables or sweet potatoes, avocado absorbs antioxidant carotenoids from these. Avocado also helps absorb fat-soluble vitamins.
3. Provides Minerals
Calcium, magnesium, potassium, copper, zinc, manganese, phosphorus and other minerals are found in avocado, apart from this many vitamins are also present in it. All these developmental nutrients are very important for the mother as well as the baby.
4. Develops the child’s brain
Choline is such an element that is very important for the development of the child’s brain. This element helps in developing a strong nervous system and improves the functioning of nerves throughout the body. By consuming avocado once, you get about 22 mg of choline. This amount is sufficient for the development of the child’s brain.
5. Relieves leg cramps
All pregnant women face leg cramps during pregnancy. Elements like potassium and calcium help in providing relief from leg cramps. By consuming avocado, you also get minerals and also get rid of cramps or cramps in the legs.
6. Helps control cholesterol and sugar
Managing your cravings with a balanced diet can be a bit difficult, it can increase the cholesterol and sugar levels in pregnant women. So by consuming avocado during pregnancy, you can easily control your cholesterol and sugar levels. This way you and the baby will be healthy.
7. Provides Vitamins
Keeping your diet balanced by consuming different vitamins present in different foods is a big task in itself. Due to the presence of many vitamins and minerals in avocado, it also removes this problem of yours. Avocado contains almost all the elements that are necessary for the development of a mother and child.
8. Is an excellent source of folic acid
Lack of essential elements like folic acid can cause some abnormalities in the baby. The folic acid present in avocado is very important for the development of the baby’s organs, so you should also consume it during pregnancy.
If you haven’t made avocado a part of your diet yet, you’re probably wondering how you can consume it. Here you are being told some such recipes, which are not only prepared quickly, but are also very beneficial for you.
Delicious Avocado Recipes for Pregnant Women
1. Avocado with Baked Eggs
After consuming this recipe, your stomach will also be filled and it is also excellent in taste, you can eat this nutritious food as breakfast, but it can also be consumed as an evening snack. In this great combination of avocado and baked egg, you get enough protein and it controls the sugar level and fat in your body. Keep in mind that the eggs should be well cooked.
Ingredients:
- 1 avocado
- 2 eggs
- salt and pepper to taste
How to prepare :
- Cut the avocado in half, remove the seed and keep it in a tray.
- Take a bowl and break an egg into it. But its yolk should not break.
- With the help of a spoon, put the yolk in one part of the sliced avocado and do the same with the other part.
- Insert the egg white into the empty space around the yolk.
- Carefully place the tray in the oven and bake at 220 degrees for about 15 minutes or till the eggs are cooked completely.
- Add some salt and pepper to it and enjoy this scrumptious dish.
2. Roasted Avocado
You can choose this recipe for your dinner, which will also fill your stomach and it will not take much time to prepare. The method of cooking roasted avocado may not seem very different to you but when you eat it with sweet potatoes, you will find this recipe very tasty.
Ingredients:
- 1 avocado
- 1 small onion, chopped
- 1 small tomato, chopped
- 4 to 5 olive oil
- 1 – 2 tbsp coconut oil
- salt and pepper as per taste
How to prepare :
- Peel the avocado well and cut it into pieces. Place the pieces in a tray.
- Place onions, olive oil and tomatoes in the tray as well.
- Drizzle some coconut oil over the vegetables.
- Place the tray in the oven and roast at a temperature of 180 degrees for about half an hour.
- Once it turns golden brown in colour, then the dish is ready.
- Just sprinkle salt and pepper over it now. Now it is completely ready to eat.
3. Avocado Salad
During summers, a salad is a great option to have with a midday meal and the combination of avocado with salad makes it even more scrumptious. Not only is it highly nutritious, but mixing it with different textures makes it even more beneficial and delicious.
Ingredients :
- 1 avocado, peeled and sliced
- 1 tbsp chopped celery
- 1/4 cup chopped radish
- 1/4 cup chopped cucumber
- 1/4 cup chopped tomatoes
- ¼ cup chopped onion
- 2 teaspoons olive oil
- 1 teaspoon lemon juice
- salt and pepper as per taste
How to prepare :
- In a large bowl, mix the avocado and all the chopped vegetables together well.
- Now add olive oil, lemon juice, salt and pepper to it and mix it well.
- You can also eat empty salad or eat it with garlic bread.
4. Avocado with Toast
A nutrient-dense breakfast that provides you with a host of vitamins, this dish makes for a great breakfast during pregnancy.
Ingredients:
- 2 slices of brown bread
- 1 avocado, peeled, chopped and mashed
- salt and pepper as per taste
How to prepare:
- Take a few slices of whole grain bread or brown bread and toast them.
- Peel the avocado, remove its seed and chop it.
- Now mash it and add salt and pepper.
- Then spread the mashed avocado evenly on the toast.
- Enjoy delicious and crunchy toast.
frequently Asked question
1. Is it safe to eat guacamole during pregnancy?
Guacamole is a dip made from avocado. This dip usually contains large amounts of monounsaturated fatty acids and is mainly eaten with chips, sandwiches and wraps. Pregnant women can consume guacamole without worry, although as always you should consume it in moderation.
2. Can I have avocado during the third trimester?
The third trimester is a stage in pregnancy in which the development of the baby is still in progress. His organs are rapidly taking shape and the brain is also continuing to develop. You need a lot of nutrients and minerals during this phase, especially fiber, vitamin C, and vitamin K. All these elements are present in a large amount in avocado and hence, it is considered a good fruit for pregnant women.
3. How should I choose an avocado?
When you are selecting a fruit, press it gently to see how soft it is. It should be just a little cooked, also it should not be too soft nor too mushy, just a little cooked. If it is very sore then you should avoid taking it.
All those foods which are healthy and provide you with good nutrition, you should include them in your pregnancy diet. Avocado fruit is one of these, which is considered very beneficial for you. But as it is always said that you should consume everything in a limited quantity, in the same way you should also consume avocado in a limited quantity. If you have allergies or any health issues, you should talk to your doctor before including it in your diet.
