When a woman is pregnant, she should make healthy food choices. The nutritional needs of the fetus for proper growth and development depend on the mother’s diet. Majority of the people are aware that a healthy diet needs to be rich in fruits. But they might not be aware, though, that some fruits are more beneficial for a pregnant woman’s health, in supporting healthy bodily functions and lowering the risk of various disorders.
We have listed down the best fruits to eat during pregnancy for a healthy mother and a healthy baby.
Why Eat Fruits During Pregnancy?
During pregnancy, eating a healthy, diverse diet is especially crucial since the fetus needs certain nutrients to develop and grow properly.
A pregnant woman can keep her own body in the best health by increasing her intake of vitamins and minerals, which also supports the development of the growing fetus.
Consuming a lot of fresh fruits can help to maintain the health of the mother and the unborn child. Fresh fruits are a good source of fiber and a variety of other nutrients, including several essential vitamins.
Caution – While the majority of foods and drinks can be consumed in pregnancy without any problems, some foods such as raw fish, unpasteurized dairy products, alcohol, and high mercury fish, should be avoided.
11 Healthiest Fruits To Eat During Pregnancy
In addition to satisfying sugar cravings, snacking on fruits can be a fantastic method to increase your vitamin intake.
We have listed 11 of the best fruits below for a healthy pregnancy diet based on research evidence;
1. Grapes
Studies say that vitamins and minerals in grapes can support the physiologic changes happening in the body during pregnancy.
They have anti-inflammatory antioxidants such as flavonols, tannin, linalool, anthocyanins, and geraniol that also aid in infection prevention. Grapes are a rich source of;
- Vitamins C and K
- Antioxidants
- Folate
- Fiber
- Pectin
- Organic acids
2. Apricots
These nutrients aid in the growth and development of the growing fetus, as reported by nutritionists at Marham. Calcium strengthens bones and teeth and iron can help prevent anemia. Apricots contain:
- Calcium
- Vitamins A, C, and E
- Iron
- Beta carotene
- Potassium
- Silicon
- Phosphorus
3. Apples
According to one study, eating apples while pregnant may lessen the chances of allergies and asthma in the baby. Apples are full of nutrients that will greatly benefit a developing fetus, such as:
- Fiber
- Vitamins A and C
- Potassium
4. Oranges
Iron absorption is aided by vitamin C, which can help prevent cell damage, according to research by the National Library of Medicine.
Folate can aid in the prevention of neural tube defects and the abnormal development of the brain and spinal cord.
Spina bifida, a condition in which the spinal cord does not grow properly, and anencephaly, a condition in which a significant portion of the brain and skull are missing, can both be brought on by neural tube defects.
Oranges are excellent for maintaining hydration and good health. They are a fantastic source of;
- Vitamin C
- Folate
- Water
5. Pomegranates
Pomegranates are full of nutrients and a great source of energy.
They also help avoid iron shortage in the body because of their high iron content as per the researcher’s reporting.
Pomegranate juice also assists in lowering the risk of placenta damage, according to research.
Pregnant women can get a lot of these nutrients from pomegranates;
- Vitamin K
- Folate
- Calcium
- Protein
- Iron
- Fiber
Add On – A registered dietician and author of Feed the Belly suggests that to keep you energized during pregnancy, drinking coconut water or flavoring your water with cucumber, lemon, mint, or lime slices is the best.
6. Pears
Constipation is a typical pregnancy symptom that can be eased by including lots of fiber in one’s diet.
Scientists say that potassium helps to improve the heart health of the mother and the unborn child. It also promotes cell renewal.
Several of the following nutrients are found abundantly in pears:
- Fiber
- Potassium
- Folate
7. Guava
Guava is a great fruit for expectant mothers because it includes a variety of nutrients.
Research findings have shown that its consumption during pregnancy helps ease constipation, improve digestion, and calm the muscles.
If you want more of the following nutrients, guava is a great fruit to pick. It is full of nutrients like;
- Folate
- Vitamins C and E
- Carotenoids
- Polyphenols
- Isoflavonoids
8. Avocados
Healthy fats from avocados can help prevent neural tube abnormalities while also supplying energy.
Additionally, according to a study, avocados play a great role in stimulating the cells involved in developing the skin and brain tissues of the baby.
Leg cramps, another typical symptom of pregnancy, especially in the third trimester, might be relieved by the potassium in avocados.
Avocados are a fantastic source of:
- Vitamins C, E, and K
- Fiber
- Monounsaturated fatty acids
- B vitamins
- Copper
- Potassium
9. Bananas
Vitamin B-6 may also help prevent nausea and vomiting in the first trimester of pregnancy reported by the FDA, while bananas’ high fiber content may help avoid constipation during pregnancy. High levels of the following nutrients can be found in bananas;
- Vitamin C
- Vitamin B-6
- Potassium
- Fiber
10. Berries
Berries are a great way to stay hydrated because they are high in water content. Berries are an excellent source of:
- Vitamin C
- Antioxidants
- Healthy carbohydrates
- Fiber
Experiments have shown that vitamin C strengthens the immune system and aids in iron absorption.
11. Dried Fruit
Dried fruits retain all of the nutritional value of the fruit, as reported by Pakistan Dietary Guidelines.
Although dried fruits lack water content, they can still be high in sugar. Generally, dried fruit is safe for pregnant women to consume in moderate amounts.
It is preferable to consume dried fruits along with fresh fruits rather than in place of them.
Dried fruits are rich in the following nutrients;
- Fiber
- Energy
- Vitamins and minerals
Alert – Bromelain, an enzyme found in pineapples, can soften the cervix and trigger early labor if consumed in sufficient amounts.
How much fruit should you be eating during pregnancy?
Typically, doctors advise patients to consume two to four portions of fruit and four to five servings of vegetables daily. Typically, a serving of fruit suggested by Nutrition Source is:
- A tennis-ball-sized portion of medium-sized whole fruit
- 1 cup of cut fruit
Using dried fruit is another way to consume nutrients while on the run.
Just be aware that sometimes dried fruits contain more sugar and calories than their fresh equivalents.
Fruit safety tips during pregnancy
Whenever feasible, choose organic fruit that hasn’t been fertilized or undergone processing. However, consuming non-organic fruit is still preferable to not eating any at all.
The following advice by experts will help reduce your chance of eating germs or pesticide residue:
- Fruit should always be thoroughly cleaned before eating, even if it has already been washed.
- Take only fruit juice that has been pasteurized or boiled.
- Avoid eating melons that have been cut for a long time. Once cut, try to consume them right away.
- Fresh fruit should be kept apart from raw meat in the refrigerator.
Consulting a Gynecologist is the best decision for your fetus’ health
If you are facing any issues with your pregnancy then discussing it with an expert would be always a great option. They can help you to decide on a better lifestyle for a healthy pregnancy. For more assistance with any problem or issues during your pregnancy, book a meeting with a gynecologist through Marham.
FAQs
1. Are any fruits unsafe during pregnancy?
Pregnant ladies shouldn’t avoid any specific fruits in particular. Women must, however, be aware of portion sizes. Other fruits have a high sugar level, and some fruit products, like juices and dried fruits, frequently have sugar and calorie content that are much higher than those of their fresh counterparts.
2. Can a pregnant woman eat carrots?
Due to their high vitamin C content, carrots are advantageous for both pregnant mothers and unborn children. Consuming carrots regularly will assist pregnant women to lower their risk of developing anemia.
3. Is guava healthy for pregnancy?
Guava fruit is a great food to consume when expecting because one cup of it contains more than 20% of the Daily Value (DV) for folate and more than 40% of the vitamin C.