10 Healthy Fruits You Should Eat During Pregnancy
Your body automatically kicks into high gear when you are pregnant which is why you begin eating more foods. That being said, you are not necessarily 'eating for two'. Being pregnant means that you need to eat healthily, but it doesn't mean that you should overeat.
If you are not eating enough fruits and vegetables, your body will not fill the requirements necessary to provide the essential nutrients for your growing child.
Why Is It Important To Eat Fruit During Pregnancy?
In Canada, child development experts found that women who eat more fruits while they are pregnant give birth to children who perform better on developmental tests when they are 12 months old1.
Fruits supply beta-carotene and other essential nutrients to the baby. This helps with the development of tissues and cells, besides building a stronger immune system.
Vitamin C in fruits is vital for the baby’s bone and tooth development. It is also important for the body to get this vitamin in adequate amounts as it helps the body absorb iron, which is a key mineral required during pregnancy2.
Folic acid, a water-soluble B vitamin, helps to reduce the possibility of growth defects associated with the spinal cord and brain3.
Eating fruits that have plenty of fiber can help reduce constipation and hemorrhoids while iron-rich fruits prevent anemia.
Potassium helps to balance out the fluid and electrolytes in the cells of the body. Leg cramps are common during pregnancy, and these can be alleviated by consuming enough potassium.
10 Healthy Fruits You Should Eat During Pregnancy:
Bananas are at the top of the list because they contain many key nutrients, including vitamin C, B6, folate, potassium, and magnesium. Folate protects the fetus from neural tube defects and vitamin B6 regulates sodium levels. The rich magnesium content found in bananas helps to reduce nausea and vomiting. Generally speaking, you should eat one banana every day during the first three months of pregnancy.
Kiwis are loaded with many nutrients including vitamins C, A, E, phosphorus, potassium, folic acid, magnesium, and fiber. Kiwis are also thought to help heal the respiratory system and protect you from colds. Their high phosphorus content help reduce the possibility of blood clotting.
With the hide levels of vitamin C, E, polyphenols, and isoflavonoids in guava, they are a must have fruit for pregnancy. They help with digestion and strengthen the nervous system of the unborn child.
Apples make the list because they can enhance your immune system and the strength of the unborn child. You have a lower risk of wheezing, eczema, and asthma in the child as they grow. Some of the nutrients found in apples include vitamins A, E, D, and zinc.
Pears are similar to apples and contain folic acid. They are also a great source of vitamin C.
6. Custard Apples
You will get plenty of vitamins A and C in custard apples that are good for the hair, skin, eyes, and tissues of the unborn child. It is a seasonal fruit that is sometimes recommended because of its benefit to cognitive development.
Pomegranates contain vitamin C, protein, iron, folate, and calcium. They are highly recommended for pregnant women because of all their nutrients...They also taste great!
Avocados have more folate than other fruits, along with plenty of vitamins C, K, and B. They provide a dose of magnesium, potassium, choline, and fiber. Avocados are also a great source of iron. A deficiency in choline can hurt the memory of the child so make sure to eat Avocados while pregnant.
The high levels of vitamin C in mangoes aid digestion and prevent constipation. They also help to protect the body from infection. Mangoes may not be available all year round because they are a seasonal fruit.
Cherries have a lot of vitamin C and help to ward off infections, including the common cold. Cherries also help to supply blood to the placenta.
References: 1. https://www.ebiomedicine.com/article/S2352-3964(16)30161-X/abstract, Cognitive Enhancement in Infants Associated with Increased Maternal Fruit Intake During Pregnancy: Results from a Birth Cohort Study with Validation in an Animal Model 2. https://www.ncbi.nlm.nih.gov/pubmed/16373990, Immune-enhancing role of vitamin C and zinc and effect on clinical conditions, 2006;50(2):85-94. Epub 2005 Dec 21 3. http://americanpregnancy.org/pregnancy-health/diet-during-pregnancy/, Diet During Pregnancy