Pregnancy is a delicate time, and during this time a woman’s diet needs to be balanced. Pear is a delicious tropical fruit that has been eaten for thousands of years. Apart from its taste, it is rich in nutrients. This article explains how beneficial pears are during pregnancy, what can be the different ways to eat it and what precautions should be taken during pregnancy.
Is it okay to eat pears during pregnancy?
Pears are completely safe to eat during pregnancy. It is low in calories and rich in essential nutrients for mothers-to-be. They should be washed thoroughly before eating, in fact all fruits with peels should be eaten after washing them thoroughly. This is done to get rid of any harmful pathogens that may be on the surface of the fruit. These pathogens can cause serious pregnancy complications through diseases such as toxoplasmosis and listeriosis.
How Many Pears Can a Pregnant Woman Eat?
Around 1-3 medium sized pears can be eaten daily during pregnancy.
Health benefits of eating pears during pregnancy
Pear is a fruit with a sour-sweet taste and is mostly available during the summer months. It contains many nutrients that are important for the healthy development of pregnancy. Given below are the benefits of eating pears during pregnancy.
Pregnant women need more energy rich foods. The body needs energy for all its functions, including growth of the fetus, development of pregnancy, production of milk, etc. Even though pears are low in calories, they are a source of healthy fruit carbs.
2. Vitamin C
Vitamin C is very important for many body processes. The main benefits of this antioxidant are as follows:
- Vitamin C fights free radicals in cells that can cause oxidative damage and interfere with cellular reactions necessary for growth, development and energy production.
- It can also enhance the cognitive skills of the baby by furthering the neurological development in the fetus.
- It strengthens gums and teeth in fetus as well as pregnant women.
- It helps to absorb nutrients, especially iron, from food. Iron is important for the baby’s blood and circulatory system.
Potassium is found in small amounts in pears, but it is responsible for many cellular and tissue functions. Some of these include:
- Potassium helps in maintaining the blood pressure level as well as the heart rate in both the fetus and the pregnant woman.
- It helps in balancing the electrolytes present in the blood as well as tissue fluids, allowing the body to function efficiently.
- This reduces the chances of cramps in the stomach or legs.
- It improves motor function and coordination by stabilizing the nervous system.
4. Vitamin A
Pears are rich in vitamin A, a nutrient that is essential throughout pregnancy from the first trimester until delivery. Deficiency of this nutrient can cause serious problems related to pregnancy. Its advantages are:
- Vitamin A along with other nutrients helps in building immunity, reducing the chances of infection from infectious diseases. It is derived from beta-carotene which is helpful in preventing diseases caused by bacteria.
- It is known to improve eyesight, better development of the eyes of the unborn baby and maintain the eye health of the mother-to-be.
- Vitamin A is known to affect the growth and development of the fetus, for example, the respiratory system, nervous system, circulatory system, etc., are developed by this vitamin in the fetus. In addition, organs such as kidneys and bones also require it for proper development.
5. Copper and Magnesium
Copper and magnesium are essential macronutrients that have a big role to play during pregnancy. Some of their benefits are:
- Copper helps with the production of red blood cells along with iron and B-vitamins. This is very important because pregnant women have about a liter more blood than other people.
- Copper is helpful in the development of many organs and organ systems, such as bones, liver, blood vessels, etc.
- Copper is required for the continuous maintenance of the skeletal system, which makes the body strong.
- Magnesium is essential for relaxing the body’s muscles during pregnancy, thereby reducing physical stress and fatigue.
Fiber is very important for the proper functioning of the digestive system. Some of its benefits are:
- Pregnant women experience many digestive problems due to lack of space due to the enlarged uterus. A fiber-rich diet will help reduce complications such as constipation.
- Fiber intake in pregnant women has been linked to lower blood pressure, such as gestational hypertension. This can reduce the chances of problems like preeclampsia.
7. Vitamin B6
B-vitamin is one of the important nutrients for pregnant women, its deficiency can cause defects in the fetus. One of the most important is Vitamin B6. Its advantages are:
- Vitamin B6 helps with cognitive and motor function development in fetuses and newborns. It is also helpful in the development of nerve tissue of the fetus.
- It keeps the body healthy by strengthening the immunity against infections.
- It also reduces pregnancy symptoms like nausea and vomiting, which are mostly present in the first trimester.
8. Folic Acid
Folic acid is essential for the development of the unborn child. Its advantages are:
- Folic acid is helpful in the formation of blood and in the circulatory system.
- It also helps in the development of the neural tube which is essential for the functioning of the nervous system of the baby.
How to Buy and Store Pears
Like all fruits, pears must be carefully selected before purchase. Here are some tips to help you pick the best and tastiest pears.
- Texture and Flavor: Pears should look fresh and should not have any spots, blemishes or marks on them. It should have a nice fresh fruity smell. Any spots or an odor may indicate that the pear is old.
- Storage: Pears can be stored in the refrigerator, but it is essential to store them separately in a brown paper bag. This is because any strong-smelling foods near the pear can cause it to absorb its scent. Pears can be kept for a maximum of one week. Raw pears can be kept in the dark at room temperature for a few days, after which they will ripen.
- How to eat: Pears are best eaten a few hours after a meal. This is because the acid in pears can irritate the inner tissues of the empty stomach, causing diarrhea and vomiting. Also, pears have a laxative effect when taken with fresh milk, so avoid doing so.
including pears in pregnancy diet
Besides eating them fresh, here are some unique ways you can use pears.
- Baked Pears: Pears can be baked in an oven with honey, nuts, cinnamon and brown sugar. Set the oven to 180 degrees and bake for 15 minutes till it turns golden brown in color from both the sides.
- Pear Salad: You can combine pears with your favorite fruits to make a delicious salad. Add nuts and honey to it for crunch and flavor.
- Pear juice: Pears can be juiced fresh by juicing them, or they can also be mixed with apples, carrots, and ginger to make fruit mocktails.
When can pears be at risk?
Eating pears is safe under most circumstances, but there are some risks to be aware of:
- Eating too many pears can lead to gastric problems such as gas formation, diarrhea and vomiting.
- Do not eat too many pears if you are suffering from diabetes.
- Underripe pears contain tough fibers that can cause stomach problems, so only eat ripe pears that are yellow or orange in color.
Pears are one of the most popular and healthiest fruits. It is very nutritious especially for pregnant women. As long as you consume them with the small precautionary measures mentioned above, there will be no problem.