We all know the importance of following a healthy diet, the significance of having fruits and vegetables as part of our food intake, but this is equally, or sometimes even more important when it comes to pregnant women. This is a time when women should pay extra attention to what they eat throughout the day as this is not just about them, but also about the growing baby, so a good diet filled with superfood and fruits is very important for women during pregnancy.
Respective of the nutrients and benefits each fruits have, the toleration levels of the mother might differ to, so it is important that they understand what suits their tastes and everything related to their cravings too. Recent studies have shown that only half the pregnant women consume the requisite nutrients in the form of fruits and vegetables due to inadequate knowledge. Fruits and vegetables are incredibly important as they ensure the long term great health of both the baby and the mother.
Why should you consume fruit?
Other than the much need fiber that fruits provide fiber and roughage , there are various other benefits that fruits have. They help in fighting off diseases and also help in building a stronger immune system. Another important factor is that during pregnancy it is important that women have fruits as they are way better than just eating empty calories.
Yes, the cravings can be a little too crazy at times, but many doctors also believe that pregnant mothers who consume too much junk food while they are pregnant may set up their kids at a future risk, as because o these early habits they might be more prone to obesity and are more likely to consume a high sugar, high calorie diet.
Fruits are a quick natural snack and they are extremely delicious too. They do not require any effort and are readily available and to suit your palette , there are different types of fruits available too.
Not just this, studies show that most babies do not get all the nutrients they need in the uterus which might later result in severe diseases. By ensuring that your diet has enough nutrient dense substances like fruits and vegetables, you can feel free that the baby is atleast healthy. It is also said that eating lots of fruits makes your child smarter too. Also fruits help in clearing constipation, condition that is highly prevalent among pregnant women.
How much fruit should you consume during pregnancy?
Pregnancy is a very crucial time for many wen where they have to pay a lot of attention to what their babies shall consume as this will definitely affect their health. The days of being reckless and inattentive to their diet is over. You have to make sure that every meal is healthy and as nutrient packed as possible.
Choose fruits in varied manner, make sure they are from all the colors of the rainbow to keep yourself entertained with flavors. Doctors advice up to 2 cups of fruits everyday. As you might get more hungry when you are pregnant, keep munching on these throughout the day. This is not only a natural source energy but also a delicious form of snacking.
Fruits you can eat during Pregnancy:
1.Oranges
These are best fruits to have during pregnancy as they are full of fiber, folate and vitamin C all of which can be extremely beneficial during pregnancy. They are also very refreshing and keep you well hydrated as they are also full of water. Folate is also present which helps in taking care of the spinal cord and prevents brain and spinal cord defects. It also contains Vitamin C that have antioxidants that help in preventing cell damage. They also help in absorbing iron.
2.Bananas
They are an extremely rich source of potassium which is very important nutrient that women require during pregnancy. The potassium and magnesium present in bananas also helps you prevent cramps that are caused at night, pregnant women might be prone to this. Bananas also contain vitamin B-6, vitamin C, and fiber which again are extremely necessary. The constipation problem that exists in pregnant women can be helped to a large extent by consuming bananas as they ease the bowel movements. they also help in lowering fatigue and balance between fluids and electrolytes in a pregnant woman’s body.
3.Apricots
Apricots re rich in vitamins, beta-carotene, calcium, iron, and potassium and are an extremely important food to be consumed during pregnancy. The retinol present in apricots is fat soluble and gets easily absorbed by the body and thus the nutrients are also just as easily absorbed. It is also a rich source of dietary fiber. Apricots also help in breaking down fatty acids faster, which is why your digestion comes in order and the system is perfect.
4.Apples
Apples reduce the risk of getting cancer, hypertension, diabetes, and heart diseases.they are extremely rich in antioxidants which are great to fight cell degeneration and helps when the baby is growing rapidly inside the uterus.They can also help lower cholesterol levels. They are also rich in vitamins C, A, E, D, and zinc. It is also said that eating apples diminishes the risk of asthma and eczema that might later come and affect a child. Apples are an excellent source of fiber, which means they will keep the digestive system in order which is extremely crucial for pregnant women.
5.Cherries
The high anthocyanin content in cherries is extremely useful as it has antioxidants that help in fighting any free radicals that enter your body, this can be extremely helpful for pregnant women. They also contain vitamin C. They also improve the blood supply to the placenta and the baby, as well as making the placenta more efficient. They also contain melatonin, which stimulates cell growth and helps with sleeping pattern. Moat to be moms experience problems with anxiety and are not able to sleep well, eating cherries can be a good antidote.
6.Guavas
Guavas are rich in vitamin C, E, iso-flavonoids, carotenoids, and polyphenols and they help pregnant women a whole lot when it comes to cravings. Theses are especially useful during the time of pregnancy as not only do they satiate their cravings, they have a bunch of other qualities that make them a high source of nutrients.guavas also help in regulating the immune system and blood pressure during the time of pregnancy. The neural tube effects experienced during pregnancy can also be helped because of the folic acid that is present in the fruit.the nutrients present in guava also work as muscle and nerve relaxants, reduce constipation, and the fiber obviously helps in digestion.
7.Pears
Pears have folate and fiber, both of which we know are essential for the digestive system during pregnancy. It is very important that pregnant women maintain a regular balance in their body and have good bowl movement to get rid of the waste. Pears also contain vitamins C, K, B2, B3, and B6 and they help you feel less bloated which can be very common during pregnancy. they also contain essential minerals and a whole lot of potassium and various other nutrients that can help in preventing cancer. The source of fiber is what make spears an indispensable part of the whole pregnant women diet.
8.Strawberries
Strawberries are one of the favorite snacking options as they are not just tasty but also extremely beneficial. They contain high amounts of manganese and potassium which can help strengthen the bones of the growing baby. They are also extremely rich in fiber which gain is necessary during this period. the folic acid again prevents any neural tube effects and is also an excellent way of ensuring that your baby has the ideal body weight. Strawberries are also rich in vitamin C and help in regulating the immmune system.
9.Kiwi
Kiwis are a high source of vitamin C and are known to have healing effects on the respiratory system. They are also another extremely rich source of fiber and help in digestion. It has also has a rich phosphorous content that helps in reducing and preventing blood clots. Kiwis are extremely nutrient dense and are really advisable during pregnancy. Kiwis also help is naturally felicitating the absorption of iron by the body. They are a powerhouse of minerals that help in getting beautiful skin too.
10.Mangoes
Mangoes as a fruit are extremely enjoyable and should be taken during pregnancy as they contain a lot of iron, vitamin C, vitamin A, vitamin B6, potassium, and folate,all of which are highly useful during this period. Mangoes are also known to alkalise the whole body, and they also help in reducing cholesterol. As it is naturally sweet, all your sugar cravings can also be taken care of with the help of mangoes. They are also rich in fiber, antioxidant and energy. They can be consumed a lot because of their calorie content, specially In the third trimester when you require aa lot of energy and calories for the growing baby.
11.Watermelon
This nutrient rich fruit is almost everyone’s favorite. It is basically full of water yet it tastes incredible, and its plant based compounds is exactly what will keep the hunger pangs away and keep one hydrated during pregnancy. it is also know to lower inflammation and oxidative stress which may reduce and prevent a whole bunch of problems in pregnant women.it is loaded with vitamin A, C, B6, magnesium, and potassium. And the morning sickness? Well even that can be prevented with the help of watermelons.they actually very useful In one’s last trimester, as they help in reducing the heartburn, swelling in hands and feet and muscle cramps that happen. you could also make a watermelon smoothie and stay hydrated throughout the day.
12.Blueberries
Blueberries are rich in potassium, folate, vitamin C, vitamin B6, and phytonutrient. All this is useful and vital to regulate a pregnant woman’s health. They also help in taking care of one’s heart and neural health. Other than being a delicious snack the other benefits that blueberries have is that they help in regulating the blood pressure and also prevent preeclampsia.the antioxidants present help in protecting pregnant women from oxidative stress and can also help in improving the cognitive functioning of the brain. But even though they are low in calories, blueberries should not be consumed n excessive quantities and only be added to like breakfasts and cereal or other meals as an additive.
13.Chikoo
Probably one of the favorite fruits anyway, the sweet pulpy fruit is also a rich source of electrolytes, vitamin A, carbohydrates, and energy. It helps in easing irritable bowels and also helps pregnant women with dizziness and nausea. Chikoo also helps in preventing stomach related disorders such as dysentery and diarrhoea and is also perfect for lactating mothers.it is also a colon caner preventive and definitely helps with digestion. Chikoo is also a diuretic and may help in preventing kidney diseases. It is also very good for the bones and will help in making the bones of the growing baby stronger.
14.Grapes
The magnesium in grapes is very good for pregnant women who suffer from cramps.they are also a rich source of antioxidants and helps in fighting the radicals that enter the body. They help is regulating the blood pressure and the blood sugar levels. they are also very good for the colon health.they also have folate, fructose, and plenty of vitamin all of which can be really great for the metabolism when combined, which means that eating grapes might also help in weight regulation as excessive weight during the last trimester can cause a few problems for pregnant women too.
Fruits during pregnancy are extremely important
All of the fruits mentioned above are equally important because they make every part of a to-be-mother strong and help in regulating the bodily systems in a way that the inner environment is healthy and hospitable for the baby. The hunger pangs aside, it is these dense nutrients rich fruits that make a pregnant woman;s diet an extremely rich source of nutrients and good health.
