7 Nutritious Fruits To Eat During Pregnancy

 

Top fruits to eat during pregnancy include: Avocado, Guava, Watermelon, Banana, Apple, Mango, Pomegranate, Blueberries, Strawberries, Apricots, Grape, etc.  Nutrition during pregnancy is important to ensure healthy growth of the foetus. Nutrition during pregnancy is different from the non-pregnant state. There are increased energy requirements and specific micro-nutrient requirements. Women with poor diet before pregnancy are more likely to give birth prematurely than women who have healthy diet. Adequate consumption of folate abundant in green leafy vegetable, legumes, and fruits has been shown to decrease the risk of fetal neutral tube defects such as spina bifida.

Deficiencies in micronutrients such as folate, iron, zinc, and vitamins A, B6, B12, C, E and riboflavin are highly prevalent and may occur concurrently among pregnant women. Insufficient intake of vitamin C and other essential nutrients during pregnancy has also been associated with a number of conditions such as incidence of some complications of pregnancy. High levels of folic acid, potassium, vitamin, iodine, iron, magnesium, protein, calcium copper and omega-3 fatty acids are just some essential dietary needs while pregnant. Below are healthy fruits that will ensure a more pleasant and smoother term of pregnancy and also keep you and your baby safe during those nine months.

 

Fruits To Eat During Pregnancy 

 

1.Guava Fruit

 

Guava referred to as the "queen of fruits" is a sweet and aromatic fruit usually recommended for pregnant women because it is rich in vitamins, folic acid, iron, potassium, iodine, etc which helps to prevent the development of complications accrue to pregnancy such as gestational hypertension, intra-uterine retardation and gestational diabetes. Guava is mostly recommended for pregnant women because of its abundance in Vitamin C. Studies has shown that deficiency in vitamin C is prevalent and may occur concurrently among pregnant women in developing countries. Vitamin C or ascorbic acid contained richly in guava is essential water soluble micro nutrient, involved in the synthesis of collagen, an essential component of connective tissue.

Caution: 

Eating too many guavas, especially unpeeled ones, during pregnancy, leads to diarrhoea as guava contain high amount of fiber. If the expected mother already has some dental issues, then unripe guava could lead to tooth ache.

2. Avocado

 

Avocado has numerous health benefits that should make you take it regularly during pregnancy and breastfeeding. Avocado are loaded with monounsaturated fats, which help to lower cholesterol while also supplying the body with the essential compounds necessary for a baby's developing brain, eyes, nervous system and fatty tissue. Avocado are rich in vitamins and antioxidant. Folic acid contained in avocado is crucial for the early development of your baby. Low folate are linked to neural tube disorders and spina bifida. Avocado simply help to keep the neurologist away.

Caution: 

The only thing to worry about with avocados is that if you have a latex allergy, you might want to checked for your allergy to foods like avocado and banana. Specific fruits are linked to latex allergy.

 

 

3. Carrot

  

Studies has shown that Vitamin A contained in carrot support eyes development of the foetus and protect the vision of the mother. 

Carrot contains Beta-carotene which act as an antioxidant in pregnant women that protect both the mother and the baby from free radical which  causes cancer and foetal development.

Carrot eaten during pregnancy enhance the immune system from its vitamin C contained in it. Vitamin C play a important role in defence mechanism in the body against infection. It can also protect the baby from infection during pregnancy.

Potassium contained in carrot plays a role in muscle contraction mechanism. Sufficient intake of potassium by pregnant women prevent muscle cramp and helps the muscle function properly.

Vitamin C contained in carrot can prevent anaemia also by helping the absorption of iron during pregnancy. 

Calcium is essential for the growth of your baby. Calcium contained in carrot supports the growth of bones and teeth in the foetus and maintains the healthy bone of the mother.

Carrot contains abundance of potassium that help prevent gestational hypertension. Potassium plays the role in muscle contraction including the heart muscles. 

Caution: 

Carrot must be consumed cautiously as excessive consumption especially when the mother take Beta-carotene as supplement. The overdose of beta-carotene can cause carotenodermia where the skin becomes yellow.

 

4. Watermelon

 

Watermelon is a healthy fruit whose nutritional benefit cannot be overemphasized. It has high water content and also contain many other important nutrients including lycopene, anti-oxidants and vitamins. These nutrients are good for our health during pregnancy. Watermelon contains compounds that may help prevent cancer, contains nutrients and beneficial plant compounds, helps you hydrate, reduces blood pressure, reduces the risk of kidney problem, lower inflammation and oxidative stress, prevent macular degeneration, relieve muscle soreness, good for your skin and hair and  help improve digestion.

Caution:

 

Watermelon must be consumed moderately because excess consumption of this fruit can elevate blood glucose level which may result to gestational diabetes. Excess consumption can also cause hyperkaleamia which is excess of potassium in the blood stream.

5. Banana

 

Fruits and vegetables naturally aid in the healthy growth of the foetus. Banana is one such fruit women should consider. Health benefits of consuming banana during pregnancy include; development of nerve and brain of your baby, reduces anaemia, boost blood cell growth, fights constipation, efficaciously help digestion, relieve diarrhea, good source of calcium, great antioxidant, blood pressure stabilizer, maintains blood sugar and cholesterol, increase appetite, reduces nausea, energy booster, good for breastfeeding, and other health benefits.

Caution:

Although banana is good for pregnant women, but some people can be allergic to bananas. Bananas contain chitinase, a major allergen. This causes sensitivity or intolerance to other similar foods.

   

6. Pineapple

 

Pineapple is a storehouse of huge health benefits due to its wealth of nutrient, vitamins, and minerals including potassium, copper, manganese, calcium, vitamin C, magnesium, beta carotene, thiamin, B6 and folate, as well as soluble and insoluble fiber, bromelain. Pineapple is a important fruit you should consume while pregnant because it helps boost your immunity and that of your baby, prevents cancer, aids digestion, treats coughs and colds, regulates blood pressure, etc.

 

7. Mangoes 

 

Mango is one of the most delicious fruit found on earth. Mangoes are rich in folic acid, magnesium, potassium, vitamin A, vitamin B6 and also vitamin C. Mangoes are good source of potassium, iron as well as folic acid in addition to various other crucial nutrients which are required for the upkeep of a healthy maternity. The fruit is abundant in fiber and also loaded with antioxidants. Mango is a favorite fruit for pregnant women because it has a mixture of sour and sweet taste that can reduce nausea which is mostly experienced by pregnant women. Mango is an excellent source of power.

 

 

 

Conclusion

Fruits and vegetables have foremost health importance in the diet of pregnant women. A very important part of your diet should be fruits. Eating healthy fruits rich in vitamins, fiber and minerals takes care of your unborn baby complete nutrition as well as your health.

 

DISCLAIMER

This article not intended as medical advice. It is recommended that you consult with a qualified health care profession before making a diet change.


Happy Pregnancy