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10 best fruits to consume during pregnancy

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As soon as you get pregnant, they convince you to eat more. However, the word “eat for two” does not apply to the expectant mother. Being pregnant doesn’t mean you have to overeat, but rather a stable diet to meet the extra nutritional needs for you and your growing baby. Your diet chart is incomplete without vegetables and fruits.

If you don’t eat enough vegetables and fruits, your body won’t be able to meet your baby’s nutritional needs. Let’s take a look at the value of fruits during pregnancy and why you should make a conscious effort to include them in your daily diet during pregnancy.

The importance of fruits during pregnancy

Interestingly, Canadian child development experts recently found that women who ate more fruit during pregnancy gave birth to children who, at 12 months, performed better on developmental tests.

eat fruit during pregnancy

Fruits are the most valuable part of your diet, and eating fruit that is rich in vitamins, fiber, and minerals provides nutrition for both mother and growing baby. A number of essential nutrients come from fruits and can help you and your baby in the following ways:

  • In addition to strengthening the immune system, fruits provide the baby with essential nutrients such as beta-carotene, which helps in the development of tissues and cells.
  • The vitamin C in fruits is vital for the development of the baby’s bones and teeth. It is also valuable for the body to get enough of this vitamin as it helps the body absorb iron, a valuable mineral that is required during pregnancy.
  • Folic acid, a water-soluble B vitamin, is also invaluable during pregnancy. Prevents fetal growth defects related to the brain and spinal cord.
  • Potassium is invaluable in maintaining fluid and electrolyte stability in your body’s cells. Leg cramps are common during pregnancy and can be relieved by consuming potassium as needed.
  • Fiber-rich fruits help you cope with constipation and hemorrhoids, while iron-rich fruits prevent anemia.

10 healthy fruits to eat during pregnancy

It is reasonable to eat the following fruits as part of your daily diet during pregnancy:

1. Banana

Banana is one of the fruits as it contains essential nutrients like folate (folic acid), vitamin C, B6, potassium and magnesium. While folate does its job of protecting the fetus from neural tube defects, vitamin B6 helps regulate sodium levels.

Unstable fluid levels can cause nausea and vomiting in pregnant women, but the strong magnesium content in bananas provides healthy fluid stability. mainly First trimesterin your era a banana a day recommended. Knowing more about the benefits of bananas during pregnancy.

2. kiwi

Kiwifruit comes second on the list as it is packed with nutrients like vitamin C, E, A, potassium, phosphorous, magnesium, folic acid, and fiber. kiwis respiratory system has a favorable effect on Kiwi also helps defend against cold and cough. They reduce the risk of blood clots, as they are high in phosphorus and help absorb iron.

3. apple

It is one of the most treasured fruits to eat during pregnancy because eating apples can boost your baby’s immunity and strength. Helps reduce the risk of wheezing, asthma and eczema as your child grows. Apples are nutrient dense and contain vitamins A, E and D, and zinc. For more information; What are the benefits of eating apples during pregnancy?

4. pear

The pear is a close relative of the apple and high levels of folic acidincludes They are also a powerful source of vitamin C.

5. Pomegranate

Pomegranates contain calcium, folic acid, iron, protein, and vitamin C. Therefore, it is highly recommended during pregnancy.

6. Avocado

Avocado is known to contain more folic acid than any other fruit. It is an excellent source of vitamins C, B and K at the same time. They contain fiber, choline, magnesium and potassium. Avocado also contains iron. hillIt is valuable for your baby’s brain and border development because choline deficiency It can affect the baby’s memory. For more detailed information on the hill;

7. Handle

Mangoes help digestion prevent constipation and it contains high levels of vitamin C, which protects you from minor infections. However, mangoes are seasonal fruits and may not be available in all seasons.

8. cherry

Loaded with vitamin C, cherries help fight infections like the common cold. Cherries also provide an effective blood supply to the placenta.

9. strawberry

Strawberries are rich in vitamins, fiber and folic acid. They also contain manganese and potassium that help your baby grow strong bones.

10. watermelon

Watermelon contains vitamins A, C and B6, magnesium and potassium. It is full of minerals and is also rich in fiber. Helps relieve heartburn and swelling (edema) in the hands and feet, and relieves muscle crampsAdd watermelon to your diet, especially in the last trimester.

Fruits to avoid during pregnancy

eat fruit during pregnancy

While berries are potent in multiple nutrients, some fruits like black grapes, papaya, and pineapple should be avoided during pregnancy for the following reasons:

1. Papaya: The latex content in unripe or unripe papayas can cause uterine contractions and premature labor. Avoid them during pregnancy

2. Black Grapes: Avoid black grapes in the first trimester, as they generate body heat that can be wasted on the baby. However, dried black raisins are good for constipation in early pregnancy, but consume them in moderation.

3. Pineapples:Pineapples soften the cervix premature birthContains bromelain, which can cause

How much fruit should a pregnant woman have?

It is recommended to include two to four servings of fruit in your diet each day. You can consume them fresh, canned, squeezed or dried, but as much as possible. fresh fruit try to eat Some fruits equivalent to a single serving include:

  • One medium fruit, such as an apple, banana, or pear, equals one serving, while two smaller kiwis, apricots, or plums equal one serving.
  • 1 medium sliced ​​watermelon.
  • If you want to consume juice, half a glass of juice is considered equal to a single serving.
useful fruits during pregnancy

Easy Tips to Add Fruits to Your Diet During Pregnancy

  • You can mix sliced ​​fruit or frozen fruit with yogurt or cereal for breakfast.
  • You can also add apple, grape or raisin modules to salads as a pre-lunch snack.
  • If you don’t have time to chop up fruit, blend fruit with yogurt or milk to make a smoothie or shake.
  • You can add dried or fresh fruit to oatmeal, pancakes, and waffles.
  • The best option is to have a plate of fruit close at hand and out of sight, so you don’t forget to grab a piece of fruit when you’re hungry.
  • Keep dried fruit or fruits like grapes and strawberries on hand and snack instead of junk food.
  • You can also bake a fruitcake and add lots of fruits like kiwi and strawberries. This is a delicious way to add fruit to your diet.
  • These wonderful fruits during pregnancy can help you navigate the nine months of your pregnancy without any problem. So, put them to your heart’s content and have a healthy pregnancy.

Safety tips for consuming fruit during pregnancy

  1. Try to buy organic fruits.
  2. Wash the fruit well.
  3. Store fresh fruit in the refrigerator away from raw meat.
  4. Remove rotten areas where bacteria can hide.
  5. Avoid eating pre-cut fruit or eat it quickly after cutting.

Fruits contain many nutrients and are a great snack during pregnancy. They nourish both you and the child and help keep you healthy and enjoyable.

This topic may interest you; What are the benefits of eating grapefruit during pregnancy?

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