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How Much Fruit do you Need to Eat During Pregnancy?
During pregnancy, a mother should always intake a nutritious diet for the development of the baby. A mother needs to make better food choices. Eating fresh vegetables and fruits will provide different kinds of vitamins and minerals which are essential in boosting energy and the immune system. Many people follow a diet that includes whole grain, healthful fats, lean protein, fruits, and vegetables.
The best source of vitamins, minerals, proteins, and different antioxidants is fruits. The easiest way to keep the body healthy and disease-free are to eat fresh fruit. Therefore, in this article, we have mentioned several fruits and their benefits that you must eat during pregnancy. Plus, we have covered few fruits which you need to avoid during those nine months.
You can eat fruits for breakfast or intake them as your snacks. Fruits as a snack are the best option and it provides you instant energy and curbs your cravings for sugar. Below is the list of the twelve best fruits to include in a diet during your pregnancy.
- Apricots
Following are the nutrients that apricots contain.
- Vitamin C
- Vitamin E
- Vitamin A
- Potassium
- Calcium
- Silicon
- Phosphorus
- Iron
- Beta carotene
All of the above nutrients contribute to the child’s overall growth and development. Iron contributes to the prevention of anemia and calcium strengthens teeth and bones.
- Oranges
Oranges are rich in vitamin C, folate, and water. They keep you healthy and hydrated. Vitamin C absorbs the irons from plant foods. Vitamin C also protects from diseases that may damage your cells.
Furthermore, folate in oranges protects against neural tube problems which causes the spinal cord and brain malfunctioning in a baby.
Neural tube problems that are known as spina fida can seriously damage the spinal cord that prevents the body from developing properly. Another condition is called anencephaly which damages much of the cranium or brain.
- Mangoes
Mangoes are packed with vitamin C and vitamin A. A pregnant woman is advised to eat a full cup of mango, which provides a 100% replenished daily vitamin C intake and more than one-third of RDA of vitamin A.
Vitamin A deficiency results in a low level of immunity and increases the chances of postnatal problems like respiratory infections.
- Pears
Following are nutrients that pears provide.
- Potassium
- Folate
- Fiber
Fiber helps in reducing stomach problems like constipation which is common during the pregnancy period. On the other hand, potassium boosts the heart health of both mother and a baby. Plus, it increases the level of cell regeneration.
- Pomegranate
Pomegranate contains plenty of nutrients which are listed below.
- Vitamin K
- Calcium
- Folate
- Iron
- Protein
- Fiber
As you can see above, pomegranate contains high amounts of vitamins and minerals which provide instant energy during pregnancy. They also carry plenty of iron which prevents your body from iron deficiency.
Vitamin K makes your bones stronger. Researchers have found that pomegranate juice can prevent your body from damage to the placenta.
- Avocados
Avocado is rich in many nutrients that are mentioned below.
- Vitamins K
- Vitamin E
- Vitamin C
- B vitamins
- Monounsaturated fatty acids
- Copper
- Fiber
- Potassium
The healthful fat in avocado gives you energy and protects your body from neural tube problems. Plus, it boosts the cells which build the brain tissues and skin of the baby in the womb.
As for mom’s avocados are perfect to relieve the leg cramp that usually happens during pregnancy.
- Guava
Guava contains many health benefits and is considered the best fruit for the following nutrients.
- Vitamins E and C
- Folate
- Polyphenols
- Isoflavonoids
- Carotenoids
Guava is an ideal fruit for pregnant women because it contains many minerals and vitamins. If you eat guava regularly it will help in digestion, reduce constipation, and relax muscles.
- Bananas
Bananas are rich in the following nutrients.
- Fiber
- Potassium
- Vitamin C
- Vitamin B-6
As mentioned earlier fibers are best for stomach-related problems like constipation during pregnancy which is a common symptom. Some studies suggest that vitamin B-6 may aid relieve vomiting and nausea in the early stage of pregnancy.
- Grapes
It is recommended to a pregnant woman eat plenty of grapes to get the following nutrients.
- Vitamins K and C
- Folate
- Antioxidants
- Fiber
- Organic acids
- Pectin
These nutrients can assist your body to cope up with biological changes during pregnancy. Plus, the antioxidants like tannin, geraniol, flavonol, anthocyanins, and linalool help you in boosting immunity and preventing infections.
- Berries
A good amount of berries intake provides you following nutrients.
- Vitamin C
- Healthy carbohydrates
- Antioxidants
- Fiber
Plus, berries are the best source of water and keep you hydrated. Vitamin C boosts your immune system and absorbs iron from plant foods.
- Apples
Apples contain all those nutrients that provide growth and development for the baby. Those nutrients are as follows.
- Vitamin C and A
- Fiber
- Potassium
Some studies have concluded that eating an apple during pregnancy may reduce the risk for the baby of having allergies and asthma over time.
- Dried fruits
Below are the nutrients that dried fruits contain.
- Fiber
- Vitamins and minerals
- Energy
The vitamins and minerals which you get from fruits are also found in dried fruits. However, make sure to intake in less proportion than fresh fruits to get equivalent RDA minerals and vitamins.
Furthermore, keep in mind that dried fruits do not contain water and contain amounts high in sugar. It means that a large amount of dried fruits intakes can lead you to digestion problems. Therefore, pregnant women need to eat them in moderation.
It is recommended to eat dried fruits with other fresh fruits to avoid digestion problems.
What amount of fruits should pregnant women eat?
For a pregnant woman, it is necessary to keep a balance of all minerals and vitamins and avoid intakes of any of the nutrients in excess amount. Hence, she should eat five portions of vegetables and fruits regularly ensuring variations in each item. Fruits can be dried, fresh, frozen, or canned.
The proportion of fruits intakes depends on its size. For instance,
- Eat one piece of those fruits that are larger than a tennis ball.
- Eat one cup of sliced fruits.
Eating plenty of fresh fruits aids pregnant lady to fight against any disease as well as provide adequate nutrients for the growth and development of the baby. Plus, it provides relief in symptoms during pregnancy and gives energy to the body.
What are fruits that pregnant women should avoid?
Generally, doctors recommend eating all fruits during pregnancy. However, a woman must take care of the proportion of the fruits. Many fruits contain a high amount of sugar and calories. Some fruit juice and dried fruits are the best examples of the high level of calories and sugar.
Pregnant women are advised to eat fresh fruits to avoid excessive intakes of sugar and calories. Make sure to eat organic fruits which are free from pesticides and fertilizers. However, if you are unable to take organic fruits, non-organic fruits are a better option than eliminating fruits from the diet.
Wash fruits thoroughly before eating them to remove pesticides and other chemicals or bacteria. Below are few precautions that you must take before eating fruits.
- Remove the portion of black spots on the fruits because they might get damaged by bacteria.
- Avoid storing fruits in the same section of meat or other flesh products.
- Make sure to drink only boil or pasteurized fruit juice.
- Avoid precut melons.
Takeaway
Fruits are an essential part of a healthy diet. During pregnancy, a mother needs to be extra careful and ensure to intake all vitamins and minerals that are necessary for the overall development of the baby. Fruits are a major source of folate, antioxidants, fiber, and much more nutrients which keep the mother and baby’s body and brain healthy.
They also aid in relieving symptoms that are common during pregnancy. Women should ensure to take at least five different kinds of fruits and vegetables in those nine months. All the 12 listed fruits in this article are the best choice of fruits that a pregnant woman can eat.
In this article, we have listed essentials fruits that are rich in various minerals and vitamins and good for a healthy diet. As mentioned earlier in the case of dried fruits make sure to take an adequate proportion of fruits to avoid excessive sugar and calories in your body. Plus they do not contain water that is why it is best to eat dried fruits with other fresh fruits.
