Consuming a healthy diet during pregnancy can be helpful in ensuring better health for both the mother and the baby. If you’re pregnant, you’ve probably already started eating a lot of nutritious, but generally healthy, foods that might make you rethink whether or not you should include them in your diet during pregnancy. . In this article, we will talk about one of the root vegetables with healthful properties, sweet potato. Sweet potatoes are very tasty as well as nutritious, but can you eat them during pregnancy? Find out!
Is It Safe to Eat Sweet Potatoes During Pregnancy?
Sweet potatoes are a good source of essential nutrients that a woman needs during pregnancy. It can provide energy in the form of starch. Although it lacks protein and fat, it is rich in various other nutrients like magnesium, potassium, calcium, fiber etc. All these nutrients are essential for the healthy development of the baby.
Nutritional Value of Sweet Potato
The table below mentions the nutritional value of one cup or 200 grams of cooked sweet potatoes.
|Nutrients||weight||Daily Requirement (%)|
|Vitamin A||1.9 mg||210|
|vitamin C||39.2 mg||50|
|Vitamin B5||1.8 mg||36|
|Vitamin B7||8.6 µg||30|
|dietary fiber||6.6 grams||27|
Health Benefits of Sweet Potatoes
Some of the benefits of consuming sweet potato during pregnancy have been listed below.
1. Aids in proper development of the fetus
Doctors recommend that pregnant women eat foods rich in vitamin A, as they need at least 800 micrograms of vitamin A daily. This can be achieved with less than half a cup of baked sweet potato. Vitamin A is important in the development of the fetus as it helps in the development of organs like heart, lungs, liver, blood, kidneys.
2. Prevents Constipation
Sweet potatoes are a good source of fiber, which is an important nutrient during pregnancy. Pregnant women often complain of constipation, which is a common problem during pregnancy. Your diet should include about 30 grams of daily fiber — a third of this can be obtained from just one cup of sweet potatoes.
3. Helps in fetal brain development
Pyridoxine, also known as vitamin B6, is essential for the formation of a functioning brain and nervous system in the fetus. It is essential for blood formation and is known to reduce morning sickness in pregnant women. One cup of sweet potatoes contains about one-third of the required daily amount of pyridoxine.
4. Helps in bone development of the fetus
During pregnancy, a woman’s diet should include about 90 mg of vitamin C per day. One cup of sweet potatoes can provide at least a third of this amount. Vitamin C plays a role in many things, such as enzyme activity, bone and muscle development, skin development, etc. In addition, it also aids in the absorption of iron, which is essential for the formation of red blood cells. One cup of sweet potatoes can also provide you with almost half the amount of manganese you need daily. Manganese is a rare mineral that also helps in the development of bones and cartilage of the foetus.
Risks of Consuming Sweet Potatoes During Pregnancy
Whatever you eat during pregnancy should be in a balanced quantity. If you consume sweet potatoes in excess, it can lead to complications.
- Overconsumption of sweet potatoes can lead to a condition called hypervitaminosis A. This can result in fetal abnormalities, such as physical defects, severe liver damage, miscarriage, preterm labor, and even stillbirth.
- Sweet potatoes are very high in oxalates, which cause kidney stones in the body. This can cause severe pain and damage to the kidneys and gallbladder.
- Mannitol, a type of sugar found in sweet potatoes, can cause stomach pain. It can also cause gas and diarrhea.
- Since sweet potatoes are rich in starch, their consumption can lead to health complications in people who have diabetes or are overweight.
frequently Asked question
1. Can you eat raw sweet potato during pregnancy?
No, you should not eat sweet potato raw, if the outer layer of sweet potato is not cooked, it can cause digestive problems like flatulence and heartburn. It may also cause nausea.
Sweet potatoes are a delicious and healthy food, however, please be careful not to eat them in excess. Follow a balanced diet that includes green vegetables, fresh fruits, whole grains and protein-rich foods, and you and your baby will be fine.