T:12 Nutritious Fruits To Eat During Pregnancy

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Nutritious Fruits To Eat During Pregnancy

Women must make healthy food choices when they are pregnant. A nutritious diet for pregnant mothers will supply the baby with the nutrients necessary for development and growth. A nutritious diet plays an important role in the overall health of a person, especially during pregnancy and can help reduce the risk of certain diseases- for you, and the baby.


Most people realise that there should be plenty of fruits, vegetables, whole grains, slim protein and healthy fats in a nutritious diet. They may not, however, realise the benefits of eating particular fruits during pregnancy.

We explain why it is important to eat fruit during pregnancy. We also discuss which fruit should be eaten during this time, and which fruit should be avoided by pregnant women.


What are the advantages of eating fruit during pregnancy?


Fruits provide essential vitamins, minerals and other nutrients for pregnant women. During pregnancy, eating a healthy, varied diet is especially important because the right nutrients can help your foetus grow and develop properly. 

During pregnancy, women can maintain their body in the best possible condition through increased vitamins and minerals intake.

Many fresh fruits can help to make both the woman and the baby stay healthy during pregnancy. Fresh fruit is also a good source of fibre and contains many essential nutrients for the healthy development of both the mom and the baby.


The best fruits to eat during pregnancy:

Fruit snacking can be a great way to enhance the consumption of vitamins and reduce sugar cravings. Listed below are 12 of the best fruits for a healthy diet during pregnancy:

1. Apricots

Apricots are one of the most nutritious fruits during pregnancy as they contain:

  • vitamins A, C, and E
  • calcium
  • iron
  • potassium
  • beta carotene
  • phosphorus
  • silicon

All these nutrients help the baby to grow and develop. Iron can prevent anaemia, calcium is a source of strength for bones and teeth.

2. Oranges

Oranges are an excellent source of:

  • folate
  • vitamin C
  • water

Oranges are great fruits for pregnancy as they keep the mom healthy and hydrated. Vitamin C can help avoid damage to the cells and help to absorb iron. Folate may help prevent defects in the neural tube that can cause abnormalities of the brain and spinal cord in a baby. Neural tube defects can lead to conditions like spina bifida in which a large portion of the brain and skull are missing if the Spinal Cord does not develop properly.

3. Mangoes

Vitamins A and C are one of the two nutrients found in mangoes. One cup of chopped mango offers 100% Vitamin C and more than a third of a person’s recommended daily allowance (RDA) of Vitamin A. A baby who is born with a deficiency in vitamin A may be less immune and more likely to be vulnerable to diseases such as respiratory infections.

4. Pears

Pears provide the following nutrients:

  • fibre
  • potassium
  • folate

In a pregnancy diet, a healthy amount of fibres can help to reduce constipation, a common symptom of pregnancy. For both, the mom and the baby, potassium can benefit heart health. It also boosts the regeneration of the cells.

5. Pomegranates

Pomegranates can provide pregnant women with plenty of:

  • vitamin K
  • calcium
  • folate
  • iron
  • protein
  • fibre

The nutrient-dense pomegranate is also a good energy source, which helps to prevent iron deficiency with its high iron content. To maintain healthy bones, vitamin K is also vital. Research suggests that using pomegranate juice can contribute to a reduction in the risk of placenta injury.

6. Avocados

Avocados are an excellent source of:

  • vitamins C, E, and K
  • monounsaturated fatty acids
  • fibre
  • B vitamins
  • potassium
  • copper

Avocados contain healthy fats to help prevent neural tube failure and to provide energy. They also boost the cells that build the baby’s skin and brain tissues. Potassium in avocados is also essential during pregnancy and can help reduce leg cramps, especially in the third trimester.

7. Guava

Vitamin E and Folate are some of the nutrients present in Guava, making it an ideal fruit for eating during pregnancy. Guava is a great choice for people who want more of the following nutrients:

  • vitamins C and E
  • polyphenols
  • carotenoids
  • isoflavonoids
  • folate

Guava contains a variety of nutrients which make it ideal for women who are pregnant. Guava consumption can help relax muscles, help digestion and reduce constipation during pregnancy.

8. Bananas

Bananas contain high levels of:

  • vitamin C
  • potassium
  • vitamin B-6
  • fibre

The high content of bananas with fibre can help pregnancies, and some studies suggest that vitamin B-6 can help to alleviate early pregnancy nausea and vomiting.

9. Grapes

Eating plenty of grapes can boost people’s intake of:

  • vitamins C and K
  • folate
  • antioxidants
  • fibre
  • organic acids
  • pectin

Grape nutrients can help to support biological changes during pregnancy. The antioxidants, like flavonol, tannin, linalools, anthocyanins and geraniol, are immune-inducing and help prevent infections.

10. Berries

Berries are a good source of:

  • vitamin C
  • healthy carbohydrates
  • antioxidants
  • fibre

Berries also contain plenty of water, which makes them an excellent hydration source. Vitamin C assists the absorption of iron and boosts the immune system of the body.

11. Apples

Apples are packed with nutrients to help a growing foetus, including:

  • vitamins A and C
  • fibre
  • potassium

There has been a study that showed that the probability of developing asthma and allergies in a baby during pregnancy may decrease if the pregnant mother consumes apples. 

12. Dried Fruit

The following nutrients occur in dried fruit:

  • fibre
  • vitamins and minerals
  • energy

Dried fruits are the same as fresh fruits in terms of nutrition. Through a diet of dried fruits that are smaller than the equivalent amount of fresh produce, pregnant women can therefore get their RDA in vitamins and minerals.

However, the dried fruit is high in sugar and doesn’t have the water level that is good for fresh fruit. It is important to remember. This means that digestion is not helped. Women who are pregnant should only eat moderately dried fruits and avoid candy.

As far as a pregnancy diet is concerned, the restrictions never end; no caffeine, seafood, meat delicacies, and so on. Women should certainly be careful as regards what goes into their bodies, as certain foodstuffs and drinks can hurt the growth and development of a baby. One thing to remember while creating your pregnancy diet is ‘healthy food for a healthy baby’. Fruits can provide a newborn child with an abundance of healthy vitamins and minerals and therefore are the best for a good pregnancy diet.

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