Making
healthful food choices is crucial for women when they are pregnant. Their diet
will provide the fetus with the nutrients essential for growth and development.
A nutritious diet plays an essential role in a person's overall
health, helping the body to function effectively and reducing the risk of some
diseases.
Most people are aware that a healthful diet should include
plenty of fruits, vegetables, whole grains, lean protein, and healthful fats.
However, they may not realize that specific fruits are particularly beneficial
during pregnancy.
In this article, we explain why it is important to eat fruit
during pregnancy. We also cover which fruits are best to eat during this time,
and which types of fruit pregnant women may wish to avoid.
What are the benefits of eating fruit during pregnancy?
Eating a healthful, varied diet is particularly important during
pregnancy as the right nutrients can help the fetus to develop and grow as it
should.
In addition to supporting the growing baby, an increased intake of
vitamins and minerals can help a pregnant woman keep her own
body in the best condition possible.
Eating plenty of fresh fruit during pregnancy can help to ensure
that both the woman and baby remain healthy. Fresh fruit contains lots of
essential vitamins and
nutrients and is a good source of fiber too.
The best fruits to eat during pregnancy
Snacking on fruit can be a great way to boost vitamin intake in
addition to curbing sugar cravings.
Below, we list 12 of the best fruits to include in a healthful
pregnancy diet.
1. Apricots
Apricots contain:
- vitamins A, C, and E
- calcium
- iron
- potassium
- beta carotene
- phosphorus
- silicon
All of these nutrients help with the baby's development and
growth. Iron can prevent anemia and
calcium helps bones and teeth grow strong.
2. Oranges
Oranges are an excellent source of:
- folate
- vitamin C
- water
Oranges are great for keeping a person hydrated and healthy.
Vitamin C can help prevent cell damage and assist with iron absorption.
Folate can help prevent neural tube defects, which can cause
brain and spinal cord abnormalities in a baby. Neural tube defects can cause
conditions such as spina bifida, where the spinal cord does not develop
properly, and anencephaly, in which a large part of the brain and skull is
missing.
3. Mangoes
Mangoes are
rich in vitamins A and C.
One cup of chopped mango provides 100 percent of a person's recommended
daily allowance (RDA) of vitamin C and more than a third of their RDA of
vitamin A.
A baby born with vitamin A deficiency may have lower immunity
and a higher risk of postnatal complications, such as respiratory infections.
4. Pears
Pears provide lots of the following nutrients:
- fiber
- potassium
- folate
Getting plenty of fiber in a pregnancy diet can help ease constipation,
a common pregnancy symptom.
Potassium can benefit heart health for both the woman and baby.
It also stimulates cell regeneration.
5. Pomegranates
Pomegranates can provide pregnant women with plenty of:
- vitamin K
- calcium
- folate
- iron
- protein
- fiber
Nutrient-dense pomegranates are also a good source of energy,
and their high iron content helps prevent iron-deficiency.
Vitamin K is also essential for maintaining healthy bones.
Research suggests
that drinking pomegranate juice may help to decrease the risk of injury to the
placenta.
6. Avocados
Avocados are an excellent source of:
- vitamins C, E, and K
- monounsaturated fatty acids
- fiber
- B vitamins
- potassium
- copper
Avocados contain healthful fats that provide energy and help to
prevent neural tube defects. They also boost the cells responsible for building
the skin and brain tissues of the developing baby.
The potassium in avocados can provide relief from leg
cramps, another symptom that is common during pregnancy,
particularly in the third trimester.
7. Guava
Guava is an excellent choice of fruit for people wanting more of
the following nutrients:
- vitamins C and E
- polyphenols
- carotenoids
- isoflavonoids
- folate
Guava contains a varied combination of nutrients, making it
ideal for pregnant women. Eating guava during pregnancy can help to relax
muscles, aid digestion, and reduce constipation.
8. Bananas
Bananas contain
high levels of:
- vitamin C
- potassium
- vitamin B-6
- fiber
The high fiber content of bananas can help with
pregnancy-related constipation, and there is some evidence to
suggest that vitamin B-6 can help relieve nausea and vomiting in early
pregnancy.
9. Grapes
Eating plenty of grapes can boost people's intake of:
- vitamins C and K
- folate
- antioxidants
- fiber
- organic acids
- pectin
The nutrients in grapes can help to aid the biological changes
that occur during pregnancy.
They contain immune-boosting antioxidants, such as flavonol,
tannin, linalool, anthocyanins, and geraniol, which also help prevent
infections.
10. Berries
Berries are a good source of:
- vitamin C
- healthy carbohydrates
- antioxidants
- fiber
Berries also contain lots of water, so they are an excellent
source of hydration. Vitamin C helps with iron absorption and boosts the body's
immune system.
11. Apples
Apples are packed with nutrients to help a growing fetus,
including:
- vitamins A and C
- fiber
- potassium
One study found
that eating apples while pregnant may reduce the likelihood of the baby
developing asthma and
allergies over time.
12. Dried Fruit
The following nutrients occur in dried fruit:
- fiber
- vitamins and minerals
- energy
Dried fruit contains all the same nutrients as fresh fruit.
Therefore, pregnant women can get their RDA of vitamins and minerals by eating
portions of dried fruits that are smaller than the equivalent amount of fresh
fruits.
However, it is important to remember that dried fruit can be
high in sugar and does not contain the water content that fresh fruit does.
This means that it does not aid digestion. Pregnant women should only eat dried
fruits in moderation and should avoid candied fruits altogether.
It is best to eat dried fruits in addition to fresh fruits,
rather than instead of them.
Source: Medical News Today
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