Choosing healthy foods during pregnancy is crucial because the nutrients your baby needs come from your diet. Pregnancy is an amazing time but also comes with its ups and downs. Because a mother’s body has special and different needs during this period, good nutrition plays a key role in the health and optimal growth of both the baby and the mother.
A nutritious diet is essential for everyone’s health, effective body function, and reducing the risk of diseases. Most people know that a healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. However, not everyone may know which fruits are particularly beneficial during pregnancy.
Eating a balanced and healthy diet during pregnancy not only helps reduce common pregnancy issues like nausea and vomiting but also plays an important role in preventing some serious conditions for both mother and baby. It also positively impacts postpartum health and even the child’s future well-being.
Pregnant women should be mindful of their diet, be aware of pregnancy restrictions, and understand nutritional needs for each month to ensure a healthy baby.
Here’s a list of the best fruits to include in your pregnancy diet:
Apricots
Apricots are packed with nutrients that are great for your baby’s growth:
- Vitamins A, C, and E
- Calcium (for bone and tooth strength, blood clotting, muscle function, hormonal secretion, etc.)
- Iron (to prevent anemia and build essential proteins)
- Potassium (to balance body pH, control blood pressure, reduce stroke risk, etc.)
- Beta-carotene (a powerful antioxidant that converts to vitamin A)
- Phosphorus (for bone and tooth formation, protein creation, cell repair, kidney function, normal heart rate, etc.)
- Silica (supports collagen, strengthens bones, treats osteoarthritis, improves digestion, boosts immune system, etc.)
Oranges
Oranges help keep you hydrated and are an excellent source of:
- Vitamin C (to prevent cell damage and help with iron absorption)
- Water
- Folate (important for red and white blood cell formation, converting carbs to energy, preventing neural tube defects, etc.)
Neural tube defects can lead to conditions like spina bifida (where the spine doesn’t develop properly) and anencephaly (a severe condition where a baby is born without parts of the brain and skull).
Mangoes
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Mangoes are rich in vitamins A and C. A cup of chopped mango provides 100% of your daily recommended vitamin C and over 30% of your needed vitamin A. A deficiency in vitamin A at birth can lower your baby’s immunity and increase the risk of post-birth complications like respiratory infections. However, be cautious with high vitamin A intake during pregnancy as it can come with risks.
Fruits to Avoid During Pregnancy:
Bananas
You might be surprised to see bananas on this list of fruits to avoid during pregnancy. While eating bananas is generally considered safe, there are specific cases where they should be avoided. Women with allergies or those with diabetes or gestational diabetes should refrain from eating bananas.
Bananas contain chitinase, a latex-like substance known as an allergen. They can also increase body heat, so those sensitive to chitinase should avoid bananas. Additionally, bananas have high sugar content, so diabetics should avoid them.
Watermelon
Is watermelon harmful during pregnancy? Generally, watermelon is good for the body because it helps eliminate toxins and keeps you hydrated. However, eating watermelon during pregnancy might expose your baby to toxins that the watermelon helps eliminate.
While this fruit is usually healthy for pregnant women, overconsumption can increase blood glucose levels due to its sugar content. Sometimes, watermelon’s diuretic properties can also flush out essential nutrients along with toxins from your body.
Additionally, watermelon is considered a “cold” food, so it’s recommended to avoid it during pregnancy.
Fruits That May Cause Preterm Labor
Overall, consuming a variety of fruits during pregnancy is beneficial. However, fruits that are considered “cooling” like pineapple and papaya, which may act as stimulants to the uterus, should be consumed with caution.