When a woman is pregnant, it is common for elders to recommend a variety of fruits for her to eat. Doctors and nutritionists stress the importance of a balanced diet that includes nutritious fruits, providing essential nutrients for the mother and the growing fetus. A proper knowledge of nutritious fruits to eat during pregnancy is essential for every pregnant woman.
Concerns may arise about which fruits must be consumed during pregnancy and how fruits should be included and avoided during this crucial phase. Nutritious fruits are vital for the baby’s development and the mother’s health. In this article, we will discuss the importance of fruits during pregnancy, a list of fruits you can include and avoid in your pregnancy diet, and some safety tips.
Infographic of Top 15 Nutritious Fruits to Include in Your Pregnancy Diet
Why Are Fruits Important During Pregnancy?
Eating fruits during pregnancy is important as they provide essential nutrients for the mother and the growing fetus. Fruits aid digestion, prevent constipation and support fetal development while maintaining the mother’s health (1).
Given below are some points that explain the crucial role of fruits in pregnancy:
1. Good For Your Health
As an expecting mother, your daily needs regarding minerals, vitamins, and nutrients are entirely on a different scale.
Many of your resources are being used for the development of the fetus. So, you have to make sure your body is replenished accordingly so that you remain healthy and strong. Fruits refresh you and give you energy too.
2. Good For Fetal Health
The fetus needs a lot of various types of food to develop in the right way. You can do a lot with your diet in this period.
The nutrition you provide through the different types of foods – fruits, vegetables, etc.- all of them go on to make your fetus healthier, stronger, and thus, happier.
3. Healthy Solution For Sweet Cravings
The period of pregnancy is famous for all the cravings it brings with it. Women experience the weirdest of cravings at this time! So, though the desire to eat sugary foods may not be that weird, it sure can take an unhealthy route.
Most sweets are processed and contain a lot of harmful chemicals and substances. This is why fruits are the best substitute for sweets. All you have to do is wash and cut them up, and you are good to go!
Grab a plate of fresh fruits next time you feel yourself reaching for that already half-empty candy jar.
List of Top Best Fruits to Eat During Pregnancy
Including nutritious fruits during pregnancy is vital since they provide important nutrients for both the mother and the growing fetus by supporting fetal development and maintaining maternal health.
Check out the below listed amazing fruits that you must take during pregnancy and their benefits:
1. Cherries
Cherries are beneficial during pregnancy. They are rich in various nutrients including Vitamin C which helps prevent inflammatory responses (2). Eating cherries enhances the blood supply towards the placenta.
2. Apricots
This fruit comprises fibre and numerous super nutrients. Apricots are mineral-rich and excellent sources of certain vital micronutrients that are essential during pregnancy (3).
Eat two to four apricots a day. It will bring down the chances of anemia during pregnancy.
3. Grapes
These fruits are counted as a great healthy snack option when it comes to pregnancy. These are loaded with antioxidants, strengthen heart and raise immunity levels (4).
Grapes ease pregnancy cramps, help fight anemia and reduce constipation.
4. Guava
Guavas help maintain blood pressure, are great for digestion and help relax your muscles. When it comes to vitamin C content, it defeats Oranges (5).
These fruits have four times more vitamin C than oranges and are a rich source of various important minerals and vitamins. Eating guavas promotes immunity during pregnancy and becomes
5. Kiwi
You can eat their skin and seeds. Kiwi is rich in antioxidants (6).
It helps with the assimilation of iron. It has a positive influence on the respiratory system and helps prevent cold, cough, and wheexing.
6. Watermelon
Watermelon reduces morning sickness and keeps you hydrated. It is also rich in vital nutrients and antioxidants (7). Being high in water content, it eliminates the risk of bacterial infections specially UTIs.
7. Apple
An apple a day helps with digestion and is rich in antioxidants and fibers (8). It helps to detoxify the body naturally. The phytochemicals present in apples strengthen the cardiovascular system.
8. Chikoo
This fruit helps your body fight against diarrhea, nausea, and dysentery. Chikoo fruit is loaded with electrolytes (9). Eating chikoo reduces constipation and regulates digestion during pregnancy.
9. Custard Apple
Custard apple is high in fiber and vitamins A and C. It is also highly beneficial for underweight expecting mothers as it is rich in calories (10).
10. Strawberries
An excellent snacking option, strawberries help boost immunity and normalize your blood pressure. Being rich in folate (11), strawberry helps to bring down the chances of neural tube defects in the fetus.
Strawberries regulate digestion in pregnant women, boost immunity and help with overall fetal development.
11. Banana
These potassium-rich fruits are also an excellent source of folic acid. It is one of the top 3 fruits when it comes to fruits to eat during pregnancy (12). It is recommended to consume at least one banana per day throughout the pregnancy.
12. Avocados
Being rich in potassium and magnesium, this fruit very effectively helps to relieve leg cramps and nausea. It contains more folate than most of the fruits and is loaded with vitamins and minerals beneficial for expecting mothers (13).
Avocados reduce constipation during pregnancy, help regulate digestion, and regulate bowel movements.
13. Pear
Pears helps ease constipation. Constipation during pregnancy bothers many expecting mothers. Pears are also rich in calcium which boosts bone health (14).
14. Mango
Mangoes give you loads of energy quickly and have a considerable amount of vitamin C (15).
When eaten in moderation (upto 150 grams per day), it provides nourishment to the fetus. Mangoes reduce oxidative stress during pregnancy. Being rich in Vitamin C, mangoes facilitate iron absorption.
15. Grapefruit
Grapefruit is a fiber-rich nutritious fruit which is very beneficial during pregnancy (16).
Eating grapefruit reduces pregnancy nausea and brings down the chances of neural tube defects in babies due to its significant amounts of folic acid content.
16. Blueberry
Blueberries are rich in polyphenols. Add a few blueberries to your breakfast for Vitamin C and antioxidants (17).
It is loaded with potassium and effectively prevents the chances of preeclampsia.
17. Oranges
Oranges are rich in Vitamin C and folate. They also help to prevent blood pressure from going high during pregnancy. Oranges are also found to benefit the gut in pregnant women (18).
18. Raspberries
This cheerful fruit is known to decrease labor and boost digestion. It contains certain essential fatty acids beneficial for heart health. The Vitamin C present enhances collagen production (19).
Raspberries strengthen uterine muscles and help ease cramps.
19. Pomegranate
Vitamin K in pomegranate helps strengthen your bones. Drinking pomegranate juice during pregnancy (moderately) is highly recommended. It also reduces placental oxidative stress (20).
Pomegranates prevent pregnancy anemia due to their high iron content while the fiber regularises digestion.
20. Blackberries
They are rich in phytochemicals and antioxidants that reduce oxidative stress. Blackberries are also rich in phenolics that improve cognitive functions (21). These fruits are fibrous and good for bone development (22).
Blackberries promote fetal brain development and help prevent birth defects.
21. Lemons
Drink as a juice for hydration and potassium. It also helps to get rid of nausea and vomiting with its refreshing aroma and taste (23).
22. Plums
Eat plums for better digestion and relief from constipation. The anthocyanins present in plums are used as natural medicine to manage miscarriage, hypertension and improve bone metabolism.
It also regulates the production of adiponectin hormone which regulates blood sugar levels (24).
Plums help manage gestational diabetes and regulate blood pressure.
23. Persimmons
This fruit is good for your heart and eyesight. Being rich in vitamin C boosts your immunity (25). It helps with the bone development of the fetus as it is loaded with calcium and phosphorus.
24. Rose Apple
It boosts immunity and helps in digestion (26). The alkaloids present in Rose Apple treat bladder infections and diabetes during pregnancy.
Rose apples prevent dehydration during pregnancy while regulating blood glucose levels and improving immunity.
25. Figs
Figs, or Anjeer, are rich in Vitamin B6, Potassium, and Fiber (27), which can help alleviate constipation and curb hunger during pregnancy.
In addition, eating figs can reduce morning sickness.
26. Ice Apple
Nungu or ice apple is a low-calorie fruit known for its hydration properties (28). Not only this, it relieves symptoms of morning sickness while reducing inflammation.
Ice apple is an excellent remedy for constipation during pregnancy.
27. Jamuns
Black jamuns, also known as black plums, have strong antioxidant properties that reduce oxidative stress, aid digestion, regulate blood sugar, and enhance skin health when eaten in moderation (29).
The high magnesium content causes jamuns to prevent premature labor while the high fiber content regulates bowel movement.
28. Rambutan
Rambutan is good for digestion and constipation. Regular consumption during pregnancy promotes clear vision and healthy eyes (30).
For pregnant women, rambutan reduces dizziness and morning sickness and improves immunity.
29. Singara Fruit
Singhara fruit aids digestion and eases constipation by strengthening stomach muscles, prevents acid reflux, nausea, and indigestion during pregnancy (31).
30. Prunes
They are one of the superfoods known for resolving digestive issues and anemia by improving hemoglobin levels (32).
Prunes reduce nausea and morning sickness and improve immunity levels.
31. Green Apple
The consumption of green apples in moderation enhances appetite (33), maintains liver function, and reduces body pains in pregnant women.
32. Passion Fruit
Passion fruit provides optimum fiber which satisfies your tummy and promotes gut health. It contains essential minerals that help regulate blood pressure and heart health (34).
33. Raisins
Commonly called kishmish, raisins provide good sources of iron and fiber. If eaten in moderation, they provide a quick good energy boost to the body (35).
Raisins reduce constipation and improve digestion, improve bone strength and help prevent anemia during pregnancy.
34. Star Fruit
This fruit is a rich source of Vitamin C and iron that invades free radicals inside our body, makes the body stronger and reduces anemic symptoms (36) throughout pregnancy.
Star fruit prevents UTIs and reduces stress during pregnancy.
36. Acai Berry
This bountiful nutritious fruit provides omega-3 fatty acids (37) and certain amino acids required for fetal brain development and overall development of the fetus.
Acai berries are low in cholesterol and sugar making it a healthy snacking option for pregnant women who consume it in fruit form instead of as a juice.
37. Dragon Fruit
Dragon fruit is beneficial during pregnancy as it promotes cell regeneration and supports a strong immune system (38).
Eating dragon fruit can reduce preeclampsia and prevent birth defects.
38. Jujube
Jujube fruit consumption during pregnancy helps to improve skin and hair growth as well as cognitive functions in the growing fetus (39).
39. Muskmelon
Apart from essential carotenoids, muskmelon is abundant in phosphorus which brings active contractions in muscles during labor (40). In addition, consumption of muskmelon can prevent birth defects.
Top 4 Fruits to Avoid During Pregnancy
Though fruits will work wonders for your health during pregnancy, there are a few that are best avoided or taken in moderation:
1. Unripe Papaya
Eating unripe papaya and its leaves during this period can bring about complications in your delivery (41). Only eat ripe and fresh papaya in moderation. Unripe or semi-ripe papaya is unsafe during pregnancy.
2. Dates
Dates are beneficial only if you take them in a moderate amount. That is one, or a maximum of two dates per day is relatively safe. Dates are rich in sugar and hike your blood sugar level. They affect the oxytocin receptors thereby increasing the chances of uterine contractions (42).
Eating dates improves the energy levels of pregnant women and supports fetal brain development.
3. Dried Fruits
The dried form of fruits is higher in sugar content compared to the same fruit in its natural form (43). For this reason, pregnant women may need to stay away from consuming dried fruits and focus on fresh fruits in their whole form.
4. Frozen Berries
Frozen berries may not be ideal during pregnancy since the natural flavor and nutrients in berries will be lost if you freeze them for longer periods, eating the same can be unsafe for both mother and unborn baby.
[Read : Fruits To Be Avoided During Pregnancy ]
How Many Fruits Should You Eat During Pregnancy?
It is suggested that you eat fruits keeping three servings in mind each day (44). You can have fruits in this manner for that.
a. Fresh Fruit
Around one serving of fruit (the size of a tennis ball) is recommended to make for a cup if you cut it into pieces.
b. Canned Fruit
They are convenient to consume. As per guidelines, around 1 ½ -2 cups of canned fruits per day can be taken
c. Fruit Juice
A small glass (up to 150 ml) in the sweetened form is the best choice. Excess intake damages the tooth enamel and spikes blood sugar levels.
4 Important Safety Tips to Follow While Eating Fruits
We always recommend going for seasonal fruits. It will be less expensive fresh, and peaks in flavors. Follow these safety tips while you relish your fruits:
1. Try to Add More Organic Fruits to Your List
The reason why organic foods are recommended is that they contain no fertilizers or pesticides. This means you are going to be eating fruits that are natural and fresh, without any chemicals.
2. Wash the Fruits Thoroughly
A very obvious tip, and yet it is often not followed. You must wash all the fruits and vegetables you are eating or cooking. This habit rids them of unwanted dirt, substances, or any germs that may be on them.
3. Consume Fresh Cut Fruits
Do not cut fruit and let it sit there for hours on end. If you do so, you are wasting its freshness and nutrients. Keeping fruits out in the air like that invites germs too.
4. Choose Canned Fruit Cautiously
While opting canned fruits, always choose fruit canned in 100% fruit juice or water rather than sugar syrup. Make sure it is devoid of any preservatives.
Incorporating a variety of fruits into your diet during pregnancy is crucial for the health of both mother and growing fetus. While some fruits are only available seasonally, it’s important to make the most of their nutritional advantages when they are accessible. However, avoid certain fruits like ripe papaya, as they can have adverse effects during pregnancy.
FAQ’s
1. Is Banana Good For A Pregnant Woman?
Banana is good for a pregnant woman as it is rich in Vitamin B6, carbohydrates and potassium that helps to regulate blood pressure levels and morning sickness
2. Fruits To Avoid During Pregnancy First Trimester
Pineapple and Papaya should be avoided during 1st Trimester of Pregnancy as they cause uterine contractions and weakens the digestive system
3. Fruits To Eat During Pregnancy For Fair Baby
There is as such no fruit that leads to a fair baby. All fruits, specifically citrus fruits if eaten moderately, are deemed as good during pregnancy as they are rich in Vitamin C, an essential nutrient.
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