A balanced diet is always essential in a healthy lifestyle. And if you are pregnant, it holds more than ever right now. It is important to include fruits in your pregnancy diet. However, there are some fruits to be avoided during pregnancy. In this article, we tackle all the questions and tips for you regarding eating fruits during pregnancy:
Why Are Fruits Important During Pregnancy?
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. A Healthy Solution For Sweet Cravings:
The period of pregnancy is famous for all the cravings it brings with it. People 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. So many 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.
23 Best Fruits To Eat During Pregnancy
Check out the below listed amazing fruits that you must take during pregnancy and their benefits:
- Cherries: Have Vitamin C and help in preventing inflammatory responses. Eating cherries enhances the blood supply towards the placenta.
- Apricots: This fruit comprises fiber and numerous super nutrients. It is an excellent source of certain vital micronutrients, as well. Eat two to four apricots a day. It will bring down the chances of anemia during pregnancy.
- Grapes: Grapes are counted as a great healthy snack option when it comes to pregnancy. Grapes are loaded with antioxidants. It gives strength to your heart and raises your immunity levels.
- Guava: Maintain your blood pressure and great for digestion and relaxes your muscles. When it comes to vitamin C content, it defeats Oranges. It has four times vitamin C than oranges.
- Kiwi: You can eat their skin and seeds. They are full of antioxidants. It helps with the assimilation of iron. It has a positive influence on the respiratory system and helps to keep cold, cough, and to wheeze on the bay.
- Watermelon: It keeps you hydrated and eases morning sickness. It is also rich in vital nutrients and antioxidants.
- Apple: An apple a day helps in digestion, gives you antioxidants and fibers. It helps to detoxify the body naturally. Strengthen the cardiovascular system.
- Chikoo: Helps your body fight against diarrhea, nausea, and dysentery. This fruit is loaded with electrolytes.
- Custard Apple: High in fiber and Vitamin A and C. it is also highly beneficial for underweight expecting mothers as it is rich in calories.
- Strawberries: This snack will boost your immunity and normalize your blood pressure. Being rich in folate helps to bring down the chances of neural tube defects in the fetus.
- Banana: Rich in potassium and folate content. It is one of the top 3 fruits when it comes to fruits to eat during pregnancy. It is recommended to consume at least one banana per day throughout the pregnancy.
- 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.
- Pear: It helps in easing constipation. Constipation during pregnancy bothers many expecting mothers. Pears are also rich in Folic acid.
- Mango: Mangoes give you loads of energy quickly and have a considerable amount of vitamin C.
- Grapefruit: It is a fiber-rich nutritious fruit which is very beneficial during pregnancy. It not only decreases nausea but also brings down the chances of neural tube defects in babies due to its significant amounts of folic acid content.
- Blueberry: Add to your breakfast for Vitamin C and antioxidants. It is loaded with potassium, and it very effectively prevents the chances of preeclampsia.
- Oranges: Have Vitamin C and folate. It also helps to prevent blood pressure from going high during pregnancy.
- Raspberries: Decrease labourand boost digestion.
- Pomegranate: Strengthen your bones with Vitamin K. In fact, drinking pomegranate juice during pregnancy (moderately) is highly recommended.
- Blackberries: Fibrous and good for bone development.
- 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.
- Plums: Eat plums for better digestion and help with constipation.
- Persimmons: This fruit is good for your heart and eyesight. Being rich in vitamin C boosts your immunity. It helps with the bone development of the fetus as it is loaded with calcium and phosphorous.
Fruits To Avoid During Pregnancy
Though fruits will work wonders for your health during the pregnancy, there are a few that are best avoided or taken in moderation:
- Unripe Papaya: Eating unripe papaya in this period can bring about complications in your delivery. Only eat ripe and fresh papaya in moderation
- 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, and it also increases your body heat, thereby increases the chances of uterine contractions.
- Dried fruits: A lot of times, fruits that are in their dried form will have more sugar in them than the same fruit in its natural form.
- Frozen Berries: Not only the natural flavor and nutrients in berries will be lost if you freeze it for a more extended period, eating the same can be unsafe for both mother and unborn child.
How Many Fruits Should You Eat During Pregnancy?
It is suggested that you eat fruits keeping three servings in mind each day. You can have fruits in this manner for that:
- A Full Fruit Of Medium Size: It will make for a cup if you cut it into pieces
- Half A Cup: You can have fruits that are canned or raw
- Three-Fourths Of A Cup: Any fruit juice that is not sweetened can be taken in this way
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:
a) 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.
b) Wash The Fruits Thoroughly
A very obvious tip, and yet it is often not followed. You need to 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.
c) The Fruits Should Be Freshly Cut
Do not cut fruit and let it sit there for hours on end. If you do so, you are wasting its freshness. Keeping fruits out in the air like that invites germs too.
d) Canned Fruit
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.
Fruits are a great way to add that nutritional value to your diet in pregnancy. You can make them even more fun by plating it up, making juices, or adding to your cereals and pancakes.