Being pregnant is a wonderful time as you anticipate the arrival of your little one. And while you want to do the best you can for yourself and your growing baby, it can all get overwhelming with the dos and don’ts to follow! However, there’s one thing you can do for your health and that of your child without overthinking it–eating fruits. Without much ado, read on to know more about fruits to eat during pregnancy!
1. Why Should Women Choose Fruits To Eat During Pregnancy?
2. Which Are The Best Fruits To Eat During Pregnancy?
3. Check Out This List of Best Fruits For Pregnant Women!
Why Should Women Choose Fruits To Eat During Pregnancy?
When pregnant, women need to eat the right food so that their babies are able to get the nutrients needed to go through the required physiological changes in utero. Studies show that babies that do not get proper nutrition early on are prone to diseases later in life.
Eating fruits during pregnancy has several benefits for both mom and baby. For starters, fruits are nutrient-dense, packed with vitamins, minerals, and fibre. Eating a diet consisting of a mix of fruits gives you and your baby most of the important nutrients.
On the plus side, fruits are naturally sweet and work well to satisfy cravings. Eating fruits also keeps you full for long helping you avoid loading up on junk food and empty calories.
Tip: Fruits are nutrient-dense foods and as such, a better option than the empty calories you get from junk foods.
Which Are The Best Fruits To Eat During Pregnancy?
Check Out This List of Best Fruits For Pregnant Women!
Guava contains a variety of nutrients and is thus one of the best fruits to eat during pregnancy. It is safe to eat throughout pregnancy, helping relax muscles and aid digestion. Guava is rich in fibre, which bulks up food and keeps you feeling full, aid bowel movement prevents constipation and haemorrhoids. Avoid binge eating guava and always eat ripe ones during pregnancy.
Another fruit high in dietary fibre is banana! Apart from this, bananas are packed with essential fatty acids like omega-3 and omega-6. Omega-3 fatty acids lower the risk of pre-term labour and delivery, preeclampsia, depression, and aid in increasing birth weight. Omega-6 fatty acids are essential for heart health.
Bananas are also packed with important vitamins like B-complex and C, minerals like magnesium, manganese, copper, and selenium, making them the best fruits to eat during pregnancy. Potassium in banana alleviates fluid retention, balances electrolytes, and boosts the immune system.
Orange and other citrus fruits have vitamin C in abundance. This vitamin is crucial for the growth and development of the baby’s bones and teeth. Vitamin C also helps absorb iron, which is a key mineral for the body. Most importantly, vitamin C is an antioxidant, reducing damage caused by free radicals.
Furthermore, oranges are a good source of fibre and folic acid. A water-soluble B vitamin, folic acid prevents growth defects related to the brain and spinal cord in the foetus, so make sure oranges are among the fruits to eat during pregnancy.
Antioxidants and vitamin C in apples is important for overall health. Apples also contain B vitamins, which keep red blood cells healthy. Studies show that apples lower the risk of allergies and asthma in childhood. In addition to this, apples are packed with iron which helps boost haemoglobin production and prevents anaemia.
This nutritional powerhouse is rich in dietary fibre, folic acid, vitamins C and E, potassium, carotenoids, and antioxidants. Kiwis also have several other trace minerals that contribute to overall health for both mother and child.
Apricots contain vital vitamins and minerals like folic acid, calcium, potassium, and magnesium. Dried apricots are a rich source of iron and fibre, boosting production of red blood cells and regulating digestive processes, and thus are great as fruits to eat during pregnancy.
Strawberries, raspberries, blueberries, and more are packed with vitamin C, folic acid, beta carotene, antioxidants, potassium, and more. All of these help to build the baby’s body and immune system.
Tip: Eating a mix of whole fruits during pregnancy will give you all the various nutrients you and your baby need to be healthy.
Q. Which fruits to avoid eating during pregnancy?
A. While fruits are great for health during pregnancy, here are some of which you should avoid eating.
Eating pineapple can cause uterine contractions, which can result in a miscarriage. What’s more, this fruit contains bromelain, which is an enzyme that breaks down protein. Bromelain can soften the cervix and bring about early labour! Hence, pineapple is not one of the fruits to eat during pregnancy.
This fruit is rich in nutrients but can cause body temperature to rise, which can adversely affect the foetus during pregnancy. Also, the latex in papaya can impair foetal development, and cause bleeding uterine contractions, and even miscarriage.
Grapes contain resveratrol, which is a toxic compound that can cause poisoning or pregnancy complications. However, grapes present a low risk when eaten in moderation.
Q. What is the best way to eat fruits during pregnancy?
A. Bear these tips in mind!
– Eat Whole
Eating whole fruit is always a better option. This means, if you’re eating apples after peeling them or drinking orange juice instead of eating the fruit, you’re doing it wrong. In most fruits, nutrients are concentrated near the skin, so you don’t want to miss out on them. With juicing, you lose out on important dietary fibre. So, make sure that your favourite fruits to eat during pregnancy are whole to reap their abundant goodness.
– Avoid Sugary Juices
If you must drink fruit juice, make your own at home. Commercially available fruit juices are loaded with sugar which will do you more harm than good. If buying readymade juices, read labels carefully. The same applies to fruit yoghurt!
– Pick Low-Sugar Foods
Berries have less natural sugar than fruits like mangoes and grapes. If you’re concerned about putting on extra weight during pregnancy or are looking to reduce risk of diabetes, choose which fruits to eat during pregnancy accordingly. Avocado and coconut are fruits that are low on sugar with high levels of healthy fats.
Note that dried fruit like raisins, dates, etc. should be considered as candy and eaten in moderation owing to the concentration of sugars.
– Eat A Balanced Diet
Fruits shouldn’t be the only thing you eat; eating a balanced diet with macro and micronutrients is important for your health and that of your baby. Try to eat fruits with complex carbohydrates, proteins, and healthy fats to reduce the negative effects of natural sugars in fruit.