15 Fruits to Eat during Pregnancy
Adopting healthy eating habits is a step that many people are consciously taking. And when it comes to your pregnancy, maintaining a healthy diet becomes downright crucial. A good way to start is by eating a lot of fruits, which form a vital part of a healthy and nutritious diet. Fruits are a natural source of essential vitamins, minerals and fibre that help in aiding digestion and keeping constipation at bay.
We understand if you’re overwhelmed or confused about what fruits to eat when you’re pregnant. But fret not, we’re here to guide you with a list of fruits, specially curated for pregnant women that will not only help you cruise through your pregnancy, but also promote your baby’s growth.
Which fruits should be eaten during pregnancy?
Your doctor is the best person to guide you with the fruits to eat when pregnant. Here are the usual recommendations:
Oranges:
A rich source of vitamin C and folate, oranges are great to stay hydrated as well. Vitamin C is an effective nutrient with many benefits, some of which include protection against immune system deficiencies, and prenatal problems. Folate, found in most citrus fruits, is one of the most essential nutrients that help in your baby’s brain and spinal cord formation. Expectant mothers are prescribed to take folic acid from pregnancy week 34 onwards, and getting this nutrient in its natural form will only fortify your baby’s neural tube development and prevent any birth defects. This definitely makes oranges a go-to fruit during the first trimester.
Bananas:
It is common for pregnant ladies to experience constipation and digestive problems as the GI tract does not function at its usual optimum level. The high fibre content in bananas make it a must-have fruit for every pregnant woman. Not only does it keep digestive issues at bay, bananas are a powerhouse of other nutrients such as potassium, vitamin C and vitamin B-6. Potassium is an important nutrient as it promotes cell growth in both the mom-to-be and baby.
Mango:
What if we told you that mangoes can not only serve as your dessert but are also dense in nutrients such as Vitamin C and fibre, as well as antioxidants and energy. Mangoes are ideal for third trimester, when you need to have those extra calories for your growing baby. The presence of beta carotene in mangoes promote skin and hair health as well.
Pear:
Pears are another first-trimester fruit for expectant mothers. They are rich in folic acid which is essential in initial stages of pregnancy in the brain and spinal cord development of the baby. Pears are also fibrous and helps evade constipation and related issues. The potassium content aids in cell regeneration.
Pomegranate:
A powerhouse of nutrients, pomegranates are one of the best fruits to consume for pregnant women. Rich in calcium, iron, folate, protein, and energy among other nutrients – pomegranates are ideal as snacks. The high amounts of iron help in preventing iron-deficiencies in both mother and child, and vitamin K promotes bone strength.
Avocados:
The high amounts of monounsaturated fatty acids in avocados stimulate the baby’s brain and skin cell growth. Avocados also house other nutrients important during pregnancy such as vitamins C, E and K, potassium, fibre, and copper. A very important fact is that potassium can relieve pain from leg cramps, making avocados an important fruit for pregnant women to look out for in the third trimester when leg cramps are common and rampant.
Apricots:
Rich in vitamins A, C, and E, calcium, iron, and potassium, among other nutrients, apricots are one of the best fruits for expectant mothers. They promote growth and development of bones owing to its rich iron content.
Guava:
Some women have intense pregnancy cravings for this tropical fruit, and when you learn how nutritious guavas are, you’ll think it’s probably nature’s way of telling you what’s best for your pregnant body. The impressive amount of Vitamin C in guavas, four times the amount in an orange, will help you boost your immunity and help you fight infections such as common cold, urinary tract infections etc. The iso-flavonoids, carotenoids, and polyphenols content in guavas help maintain blood pressure and aid in digestion. It also contains the pregnancy nutrient – folic acid.
Grapes:
These little globes of flavor are amazing for mothers-to-be! They contain important nutrients such as vitamins, antioxidants, fibre, organic acids, pectin, and folic acids, which boost immunity and helps the body adjust to the biological changes it undergoes. Grapes contain a good amount of polyphenols, which help in stimulating the functions of the heart. And last but not the least, grapes have certain anti-ageing elements that promote good skin.
Sapodilla (chikoo):
Known for its pulpy, sweet, sugary flavour, chikoos are easily digestible, and help fight digestive problems such as diarrhea and dysentery. It is packed with electrolytes, vitamin A, carbohydrates, and energy, which is not just beneficial for pregnant mothers but lactating moms as well. Chikoos are a good first-trimester fruit owing to its nausea and dizziness relieving properties.
Blueberries:
Blueberries are rich in nutrients such as vitamin C and potassium, coupled with antioxidants. These antioxidants help in the functioning of the brain. Blueberries also have an impressive amount of potassium, which helps in regulating blood pressure and preventing preeclampsia. One should however always eat them fresh, and avoid eating excessively.
Apples:
Replete with essential nutrients for the needs of a growing foetus, apples are a good source of antioxidants. The high phenolic content found in apples are known to improve cardiovascular health and prevents blood vessels from developing clots. The insoluble fibres in apples make it an excellent recipient in aiding digestion, metabolism and reducing intestinal disorders, making it one of the best fruits to eat during pregnancy.
Lemons:
Who knew that the ingredient that makes a refreshing glass of your favourite drink contains a host of benefits for pregnant women? Not just hydration, lemons are also known to reduce morning sickness, and flush toxins from your system. Apart from this, they are also a rich source of vitamin C, potassium, magnesium and calcium.
Watermelon:
Loaded with mineral and water, not only are watermelons an ideal drink when you feel parched, but they house high amounts of powerful antioxidants such as lycopene and citrulline. Watermelons also relive muscle cramps and swelling in hands and feet, making it a great fruit for the third trimester diet plan.
Cherry:
A good source of vitamin C, cherries are known to improve the supply of blood to the placenta and baby. They are also an excellent source of the antioxidant hormone melatonin, which helps in stimulating cell growth and is known to relieve stress. Cherries are the perfect third trimester fruit for snacking because they contain an antioxidant called anthocyanins, which reduces swelling and inflammation.