Pregnancy is when another human being’s nutrition depends on what you eat as a mother. Actually you are the only person who can meet the unborn baby’s needs. There are lots of pregnancy-safe foods that you can add to your diet during pregnancy. But what about fruits? Is it safe to consume fruits during pregnancy?
It is better to know that women who consume fruits during pregnancy give birth to healthier and smarter babies. Fruits are nutrient-rich foods, because of that, we can mention several health benefits of fruits for pregnancy. In this article on Hipregnancy, we will mention best the fruits for pregnancy and also cover important points every pregnant woman should be aware of. Read on.
Benefits of consuming fruits during pregnancy
If you want a healthy pregnancy and give birth to a healthy, cute baby, you need to add fruits to your diet and consume safe food options each day. You may want to know why you should have fruit during pregnancy.
Read on following reasons to know all about the benefits of fruits for pregnancy;
- Satisfying pregnant lady’s sweet cravings
Pregnancy cravings should be controlled when it comes to sweet cravings. You can consume fruits instead of eating junk food during pregnancy. Imagine that how much better having fruits can be, in contrast with a bowl of sugary and full-fat ice cream. Eating the best fruits for pregnancy can satisfy your cravings and provide essential nutrients for you and the fetus.
- Relieving constipation
Fruits are rich in water and fiber, which can improve constipation during pregnancy. Important reasons which are the main cause of constipation among pregnant women include;
- Consuming iron in prenatal vitamins before pregnancy
- Slowing down digestion
- Eating supplements, e.g., calcium supplements during pregnancy
All the above reasons lead to constipation during pregnancy, but it must be controlled. Otherwise, severe constipation can cause hemorrhoids, which can be with you for a long period; in serious cases, may need surgery to cure.
- Managing blood sugar
One of the important benefits of fruits for pregnancy is controlling blood sugar, especially in pregnant women with gestational diabetes. If you consume enough fruit each day, it can help to regulate the absorption of sugar into your bloodstream.
In other words, when you eat a piece of fruit, the sugar doesn’t hit your bloodstream quickly, and you will not face a huge spike and subsequent crash. So, fruit can give you long-term energy without increasing your blood sugar level.
- Providing essential nutrients
Choosing healthy food options which help in baby’s proper development should be your priority during pregnancy. Fruits help you throughout the long way of pregnancy, which has many ups and downs, and provide the following benefits because of having vital nutrients such as folate and vitamin C;
- boosting baby’s immune system
- building collagen and connective tissue
- preventing anemia
- preventing neural tube defects in the developing fetus
- Keeping pregnant women hydrated
Do you know how much water should a pregnant woman drink? At least 6-8 glasses of water daily!
As you see, your body requires plenty of water during pregnancy. If you don’t like to drink this amount of water during this period, satisfy your needs by adding fruit to your diet because more than 80% of fruit is water. Therefore, consuming it can be a good trick to meet your water consumption needs while pregnant.
10 best fruits for pregnancy
There are so many types of fruits with different shapes, tastes, and nutritional values around the world, but are they all safe to eat during pregnancy? Definitely not. So, which fruit is good for pregnancy?
Look at the chart below to be familiar with nutritious fruits which can be part of your healthy pregnancy diet.
| Fruit | Nutritional value |
| Mango | Rich in vitamins A and C, Decreasing the risk of diarrhea and respiratory infection, Improving the immune system |
| Orange | A great source of vitamin C and folate, Keeping you hydrated, Preventing neural tube defects, Helping in the prevention of cell damage, Increasing iron absorption level |
| Banana | Rich in potassium, fiber, and vitamins C, and B6, Decreasing the chance of constipation, Relieving vomiting in early pregnancy |
| Lemon | Relieving nausea, Stimulating the digestive system, Relieving constipation |
| Avocado | Rich in vitamins B, C, K, choline, potassium, magnesium, and fiber, Soothing nausea, Relieving leg cramps, Preventing lifetime memory impairment |
| Apple | Containing a high level of fiber, Preventing in digestion, Decreasing the risk of hemorrhoids in pregnant women |
| Berries | A great source of folate, fiber, carbohydrates, and vitamin C, Giving you much-needed energy that can easily pass to nourish the unborn baby |
| Kiwi | Containing a high level of folic acid, Preventing fetal growth defects, Increasing iron absorption, Helping in the transfer of oxygen to the baby |
| Watermelon | Rich source of vitamins A, C, B6, potassium, magnesium, Preventing premature contractions during pregnancy, Preventing dehydration, Reducing heartburn, Relieving morning sickness and nausea |
| Guava | Rich in vitamin C, carotenoids, isoflavonoids, and polyphenols, Helping in digestion, Improving development of baby’s nervous system |
Recommend you read on articles: “watermelon during pregnancy” and “side effects of avocado during pregnancy“.
Fruits to avoid during pregnancy
You may also wonder, “What fruit is not good for pregnancy?”
Here are 3 types of fruits to avoid in pregnancy, including:
- Pineapple
According to research, pineapple contains bromelain, a certain enzyme that softens the texture of the cervix and leads to early labor if you eat pineapple in the large amount.
Although pineapple is nutritious food and has a beneficial effects, pregnant women should be cautious about eating pineapple in pregnancy. Doctors recommend not consuming this fruit, at least during the first trimester.
- Papaya
Pregnant women should avoid eating raw or semi-ripe papaya due to the existing latex in this type of fruit. Latex can cause premature contractions, putting your baby at high risk. Therefore, it is better to put papaya aside during pregnancy if your baby’s safety is important for you.
- Grapes
There is not much information about consuming grapes during pregnancy. Still, based on available research, it is not recommended to consume grapes during pregnancy, especially in the final trimester, due to the existence of resveratrol, a toxic compound causing food poisoning during pregnancy.
How much fruit should someone eat during pregnancy?
Only your healthcare provider can tell you the exact amount of fruit you need to consume during pregnancy, but as a general rule, pregnant women should eat at least 5 portions per day.
The followings are examples of one serving of fruit;
- One piece of fruit, for those larger than the tennis ball.
- One cup of cut fresh, frozen, or canned fruit.
- Eight ounces of fruit juice.
- ½ cup of dried fruit.
- ½ cup of pureed fruit.
Try to add the best fruits for pregnancy to your daily meals and consume them based on guidelines to nourish your baby with healthy foods and minimize the risk of health issues during pregnancy.
Wrapping it up
Fruit is natural, whole-food for consumption during pregnancy, and cause many health benefits. Eating at least five portions of fruits each day during pregnancy is recommended. Although there are some types of fruits, such as citrus, apple, berries, watermelon, etc. which are the best fruits for pregnancy, there are some harmful options, like papaya and pineapple.
Always remember that adding fruits to your diet while pregnant help you in giving birth to healthier and even smarter babies.
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