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Pregnancy is a special phase in a woman’s life when she feels on top of the world imagining a life dwelling in her womb. This is the time of life when a pregnant lady needs to pay special attention to her diet. Fruits are a good choice to fetch all the essential nutrients for the mother-to-be and the baby yet to be born.
So, are fruits good for pregnancy? Yes, experts recommend a pregnant lady consume at least four to five types of fruits during pregnancy. For this, a lady must know which fruits to eat during pregnancy and why?
So, which fruit is good for pregnancy? We are here to help you shortlist the best fruits for pregnancy.
Pregnancy Diet : Why Include Fruits?
Enriched with nutrients, fruits are extremely beneficial, especially for pregnant women. The foetus developing in its mother’s womb takes nutrition from her body; thus, it it’s important for the mother to consume a nutrient-rich diet to enable healthy development of the baby without compromising her own health and well-being.
Consuming a variety of food items can also help the mother’s gut microbiome to flourish and absorb nutrients efficiently, this directly affects the amount of nutrition the baby receives; adding fruits to a pregnant woman’s diet is a great way to introduce nutritional variety. Fruits are also a great alternative to sugary desserts for women who have a sweet tooth during pregnancy.
Eating fruits during pregnancy is good for both the pregnant woman and the baby inside the womb. Different fruits help a pregnant woman get adequate amounts of prenatal vitamins and other essential nutrients.
When a pregnant woman eats the best fruits during pregnancy it helps the baby in proper growth and development. At the same time, the pregnant woman gets proper nutrition to beat the pregnancy woes. Fruits also help combat morning sickness and other pregnancy side effects.
10 Best Fruits to Eat During Pregnancy
During pregnancy, a woman has to avoid numerous things, including caffeine, seafood, and alcohol. It is important for a pregnant lady to be cautious about what she eats as her diet directly impacts the baby, but it can be overwhelming sometimes. Amidst the never-ending restrictions, pregnant women can easily enjoy fruits. Eating fruits can provide a good amount of nutrition that can be beneficial for the mother and her foetus. Let us acquaint you with the top 10 best fruits for pregnant women:
1. Oranges
One of the best fruits to eat during pregnancy is an orange. The smell of this citrus fruit in itself helps combat morning sickness during pregnancy. Eating an orange every day in pregnancy helps to get a sufficient amount of Vitamin C to boost the immune system of the baby.
2. Bananas
The second-best fruit during pregnancy is a banana. It is ideal to fill the cravings of a pregnant woman and ward off chances of vitamin deficiency in the mother-to-be and the baby. Packed with potassium, fibre, and other nutrients, bananas are one of the best fruits for pregnant women. Banana is also a good source of fibre and can cure constipation, which is quite common in pregnant women.
3. Mangoes
Mango during pregnancy is heavenly. Not just in taste, it also fulfils your daily nutrient requirement being a good source of Vitamin A, C, and potassium. Eating mangoes in moderation during pregnancy helps to strengthen the baby’s immunity.
4. Apples
When looking for the best fruits for pregnancy, do consider apples. Green or red apples, both are equally good for a pregnant woman. Being a rich source of iron, Vitamin A and D, apples are also loaded with fibre. Some people prefer to remove the apple’s skin before eating it, but they end up losing a lot of the nutritional goodness of apples. To get the most out of your apple, consider eating the skin as well.
5. Avocados
Slowly the world is accepting the power of avocados for our health. This fruit is full of fibre, potassium, healthy fats, and magnesium. Apart from these, avocados are rich in iron, which helps to deal with problems of leg cramping and nausea in a pregnant woman.
6. Kiwis
When shortlisting the best fruits for pregnancy, make sure to consider kiwis. This green-coloured delicious fruit is a good source of Vitamin A, C, and E. There are also other useful nutrients like folic acid, magnesium, potassium, and phosphorus that help reduce the chances of blood clotting during pregnancy.
7. Guava
There are so many nutritious fruits for pregnant ladies. Being a super-rich source of Vitamin C, and E, guavas are good for your overall digestion during pregnancy. Pregnancy brings along a lot of digestion issues, so do eat a guava a day to help relieve digestion issues during pregnancy.
8. Strawberries
The list of best fruits during pregnancy is not over yet. Do include strawberries in your list of fruits to eat during pregnancy. Strawberries are full of potassium and manganese; these will help a baby grow with strong bones. Moreover, there are fibre, folate, and essential vitamins that are essential for a pregnant woman.
9. Watermelon
A pregnant woman needs not just nutrients but a sufficient amount of water for the proper growth of the foetus. No other fruit is better than a watermelon to provide a sumptuous amount of water to a pregnant lady with an adequate supply of potassium, zinc, and folate.
10. Pomegranate
How about adding a fruit that is full of protein, iron, folate, calcium, and Vitamin C? For this include pomegranate in your list of best fruits for pregnancy. Pomegranates are no less than a superfood for a pregnant lady.
Best Pregnancy Fruits: How To Eat Them Right
Once you know which fruits to eat during pregnancy for proper nutrition, it is important to understand the best way to consume them.
From the farm to your plate, each fruit you eat is handled by several people (and sometimes animals); thus, one must clean fruits properly before consuming them. Additionally, to ensure good produce, farmers often rely on chemical-heavy pesticides and insecticides, which may end up in your stomach and may affect your baby if you don’t clean fruits properly before consuming.
Generally, doctors recommend eating 2–4 fruit servings and 4 to 5 vegetable servings in a day. This may vary from individual to individual. If you are a big fan of fruits, you may find yourself munching on your favourite fruit as a snack throughout the day.
This may upset your stomach if you consume too much. Considering including a variety of fruits from the list of best fruits to eat during pregnancy mentioned above. For reference, a medium-sized fruit (about the size of a tennis ball) or a cup of chopped fruits is usually considered as one serving.
Women who are not fond of fruits should consider adding them to different meals as a salad with cucumbers, tomatoes, onions, and some lemon juice. Other ways to incorporate the goodness of fruits in your diet is by making smoothies or topping ice cream, cake, or other dessert with chopped fruits. Dried or frozen fruits are also a suitable option for women who don’t like fruits.
Here are some tips to consume the best fruits during pregnancy in a safe manner:
- Remove any bruised or punctured parts of the fruit that may be hosting bacteria.
- Avoid eating pre-cut fruits or consume them immediately after cutting.
- Store fruits in the refrigerator, but away from raw meat.
Fruits : Pregnancy Nutrition Powerhouse
Pregnancy is a critical phase in a woman’s life. It is the time when her body needs all types of healthy nutrients. The above-mentioned best fruits to eat during pregnancy will help both the pregnant woman and baby to stay healthy during this delicate phase.
In addition to the fruits listed above, an expecting mother can also enjoy cherries, apricots, pears, custard apple, sapodilla (chikoo), grapes, jackfruit, and cantaloupes (muskmelon or kharbuja).
Instead of fruit juices, try to eat wholesome fruits to get more advantage for your and your baby’s health. However, if you can’t bear eating raw fruits, consider drinking freshly squeezed juices or dried fruits as an alternative. Some people also wonder what the best time is to eat fruits during pregnancy, but there is not enough evidence that suggests that a pregnant lady should avoid eating fruits at a certain time of the day; thus, you can feel free to eat fruits at any time during the day if it doesn’t bother you.
- Fruits During Pregnancy: The Good, the Bad, and the Unhealthy.All About Women, Obstetrics and Gynaecology. https://www.allaboutwomenmd.com/pregnancy-prenatal-care/fruits-during-pregnancy.html .Accessed May 25, 2022.
- Eat Healthy During Pregnancy: Quick Tips. U.S. Department of Health and Human Services[Internet].
https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips .Accessed May 27, 2022. - An Essential Guide on What to Eat During Pregnancy. Family Health Centers of San Diego[Internet].
https://www.fhcsd.org/prenatal-care/what-to-eat-during-pregnancy/ .Accessed May 26, 2022. - 10 foods to eat and avoid during pregnancy. UC Davis Health[Internet].
https://health.ucdavis.edu/blog/good-food/10-foods-to-eat-and-avoid-during-pregnancy/2019/09 .Accessed May 28, 2022.
