As soon as you are pregnant , you are told to eat more , however , the adage ” eat for two ” does not hold true for a mother-to-be. Being pregnant does not mean that you should eat more than you need , but that you should eat a balanced diet to meet the extra nutritional needs of you and your growing baby. Your diet chart is incomplete without vegetables and fruits. If you do not consume the required amount of vegetables and fruits , your body will not be able to meet the required nutrients required by the baby. Let us see the importance of fruits during pregnancy that ,Why you should make a conscious effort to include them in your daily diet.
importance of fruits in pregnancy
Interestingly, child development experts in Canada recently found that babies born to women who consumed more fruit during pregnancy did better on developmental tests at 12 months of age.
Fruits are one of the most important parts of your diet , and being rich in vitamins , fiber and minerals, eating fruits can provide nutrition for mom and the growing baby. Some key nutrients are found in fruits , and they can help you and your baby in the following ways :
- Fruits supply the baby with essential nutrients like beta-carotene , which help in the development of tissue and cells, apart from building a strong immune system.
- Vitamin C in fruits is important for the bone and teeth development of the baby. Getting enough of this vitamin in the body is also important as it helps the body absorb iron , which is an important mineral needed during pregnancy.
- Folic acid , a water-soluble B vitamin , is also very important during pregnancy. It protects the fetus from developmental defects related to the brain and spinal cord.
- Fiber-rich fruits help you deal with constipation and piles while iron-rich fruits prevent anemia.
- Potassium is important for maintaining fluid and electrolyte balance in your body’s cells. Leg cramps are common during pregnancy , and consuming enough potassium is essential to reduce these cramps during pregnancy.
16 Healthy Fruits To Eat During Pregnancy
It is wise to eat the following fruits as part of your daily diet during pregnancy :
1. Banana
Banana tops the list of fruits as it contains important nutrients like folate , vitamin C , B6 , potassium and magnesium. Folate works to protect the fetus from neural tube defects and vitamin B6 helps balance your sodium levels. Imbalanced fluid levels can cause nausea and vomiting in pregnant women , but bananas are rich in magnesium which ensures proper fluid balance. Generally , it is recommended to eat a banana every day during your first trimester period.
2. Kiwi
Kiwi is second on this list as it is loaded with nutrients like Vitamin C , E , A , potassium , phosphorus , magnesium , folic acid and dietary fiber, Kiwi has a salutary effect on the respiratory system, kiwis also help protect you from cold and cough. It also lowers the risk of blood clots , as kiwi is high in phosphorus and helps absorb iron.
3. Guava
Due to the nutrients present in it, pregnant women must eat them. It is rich in Vitamin C , E , iso – flavonoids , carotenoids and polyphenols. Guava also aids digestion and provides strength to the nervous system of the child.
4. Apple
It is one of the most important fruits to eat while pregnant as it boosts the immunity and strength of your baby. It reduces the risk of wheezing , asthma and eczema in your baby as the baby grows . Apple is rich in nutrients and contains vitamins A , E and D and zinc.
5. Pears
Pears are similar to apples and contain high amounts of folic acid. It is also a rich source of Vitamin C.
6. Sitaphal or Sharifa
They are rich in vitamins A and C and thus are essential for the eyes, hair , skin and body tissues of the growing baby. Eating this seasonal fruit is recommended as it improves the cognitive development of your child.
7. Pomegranate
Pomegranate contains calcium , folate , iron , protein and vitamin C. Hence , it is strongly recommended to be consumed during pregnancy.
8. Avocado
It is known to have higher amounts of folate than other fruits. They are also an excellent source of vitamins C , B and K , and contain fiber , choline , magnesium and potassium. Avocado also contains iron. Choline is important for your baby’s brain and nerve development as a choline deficiency can affect the baby’s memory.
9. Mango
Mangoes have high amounts of Vitamin C which helps in digestion , prevents constipation and protects you from minor infections. However , mangoes are seasonal fruits and are not available in every season.
10. Cherry
Cherries are rich in Vitamin C , and this helps in fighting infections like common cold. Cherries also ensure adequate supply of blood to the placenta.
11. Strawberries
Strawberries are rich in vitamins , fiber and folate. They also contain manganese and potassium which aid in the development of strong bones of your baby.
12. Watermelon
Watermelon contains vitamins A , C , B6 , magnesium and potassium. Loaded with minerals , they are also rich in fibre. Include watermelon in your diet , especially in the last trimester of pregnancy , as it helps in relieving heartburn and swelling in hands and feet ( edema ) and reduces muscle spasms.
13. Chikoo ( Sapodilla or Sapota )
Chickpeas are rich in electrolytes , vitamin A , carbohydrates and energy. Apart from reducing dizziness and nausea, it also helps in reducing your bowel disorders.
14. Blueberry
Blueberries are rich in vitamin C , folate , calcium and fiber. When you buy them , make sure they are organic varieties that don’t contain pesticides.
15. Oranges
This juicy fruit is a good source of potassium and helps reduce high blood pressure.
16. Grapes
Grapes are rich in nutrients such as glucose , fructose , phenylephrine , gallic acid , silicic acid , oxalic acid , pectin , magnesium , calcium , iron , folic acid, and a variety of vitamins such as B1 , B2 , and B6 .
Most fruits are rich in nutrients , but some of them , such as black grapes , papaya and pineapple, should be avoided during pregnancy for the following reasons :
Papaya : Due to the high latex in raw or semi – ripe papaya, uterine contractions can start and labor can be premature. Avoid eating them in the last trimester.
Black Grapes : Avoid black grapes in the first trimester as they generate heat in the body which can be harmful for the baby.
Pineapple : Pineapple contains bromelain which can soften the cervix and cause preterm labor.
Dates : Dates stimulate the muscles of the uterus and generate heat in the body. Avoid consuming them in excess.
how many fruits should a pregnant woman eat
You are advised to include two to four servings of fruits in your diet every day. You can eat them fresh , take canned fruits , juice or even in dried form , but try to have fresh fruits as much as possible. Some fruits , of which only one is sufficient , such as an apple , banana or pear , are :
- Take one medium-sized piece , while two small pieces of kiwi , apricot or plum make one serving.
- One cup of fresh dried fruit such as watermelon , pineapple or canned fruit can be taken , if you prefer juice , half a cup of fruit juice is considered equal to one serving.
Simple Tips To Include Fruits In Your Pregnancy Diet
- You can mix chopped fruit or frozen berries with yogurt or even add it to your breakfast cereal.
- You can add pieces of apple , pineapple , grapes or raisins to a salad and have it before lunch.
- If you do not have time to cut fruits , you can make smoothies or shakes by mixing fruits with yogurt or milk.
- Oatmeal , pancakes and waffles can be eaten by adding dried or fresh fruits.
- The best option is to keep a bowl of fruit within reach and in sight so you’ll remember to reach for a piece of fruit whenever you’re hungry.
- Keep dry fruits or fruits like grapes and strawberries around you , and have them as a snack instead of eating junk food.
- You can also bake yourself a fruit cake and add lots of fruits like kiwi and berries to it. This is a great way to include fruits in your diet.
- These super fruits in pregnancy can help you sail through the nine months of your pregnancy with ease. So eat as much as you want and have a healthy pregnancy.
