Pregnancy is a time of great physical and emotional changes for a woman. Eating a balanced diet is essential for both the mother and the baby. Fruits and vegetables are an important part of a healthy pregnancy diet, as they are packed with essential vitamins, minerals, and fiber. Here are 20 fruits and vegetables that are especially beneficial for pregnant women.
What fruits and vegetables can be eaten in order not to harm the fetus, do they have to be fruits and vegetables in season?
It is impossible to harm the fetus with fruits and vegetables, but it is important to help the body. For example, if the hemoglobin decreases, in order to assimilate iron, it is necessary to enrich the diet with vitamin C. Where we have vitamins: apples, fresh and sauerkraut cabbage, in the summer – berries, raspberries, in winter – citrus fruits, oranges, tangerines. Seasonal fruits and regional are always healthy, so now eat more apples, beets, carrots, sauerkraut.
What fruits and vegetables are healthy?
In the first trimester, when the laying of all organs and systems takes place, you need the maximum quantity of folic acid. During this period, it is necessary to prevent neural tube defects, so you need to introduce foods with its high content. These are salads, broccoli, spinach, greens. A lot of folic acid is also found in nuts. In the second and third trimester, all fruits and vegetables can be introduced. But already in the final stage of pregnancy, you should limit yourself to sweet fruits such as persimmons, grapes, peaches and figs. Because pregnant women tend to want to eat everything at once and as much as possible, but it is necessary to avoid excessive sugar.
What fruits and vegetables should not be eaten after childbirth, and why?
In the postpartum period when breastfeeding is also not worth restricting yourself to eat fruits and vegetables. From the Soviet past came to us the prejudice that breastfeeding is a strict diet: buckwheat, boiled meat and potatoes. I recommend not restricting yourself. No country in the world has restrictions on breastfeeding. In Italy you will be offered a cup of coffee, cooked lasagna, eggplant. In Asia – tropical fruits, pineapples, in Thailand after a cesarean section, in the morning offer fish soup with coconut milk. And ginger drink drink both before and after childbirth.
So don’t limit yourself, eat what you want. More fruits and vegetables and be healthy.
Frozen fruits and vegetables are also useful for pregnant women, or should you still prefer fresh?
In addition to fresh fruits and vegetables, we have frozen vegetables and berries, collected in season, they certainly retain their useful properties, if you need to heat treatment – we recommend steaming. Or consume vegetables semi-raw, so they retain their benefits as much as possible.
Please do not forget about legumes. They are sources of B vitamins. Do not be afraid of these products, they are very healthy. I also urge you not to limit yourself from citrus fruits, strawberries, etc.
20 Fruits and Vegetables Good during Pregnancy
Apples: Apples are a great source of fiber and vitamin C. Eating apples can help reduce constipation, a common symptom of pregnancy.
Bananas: Bananas are a great source of potassium, which helps to regulate blood pressure and prevent cramping. They are also a good source of vitamin B6, which helps to reduce morning sickness.
Carrots: Carrots are packed with beta-carotene, which helps to promote healthy fetal development. They are also a good source of fiber and vitamin A.
Broccoli: Broccoli is a great source of folate, which is essential for the development of the baby’s neural tube. It is also a good source of vitamin C and fiber.
Spinach: Spinach is a great source of iron, which helps to prevent anemia during pregnancy. It is also a good source of folate and vitamin A.
Avocados: Avocados are a great source of healthy fats, which are essential for the baby’s development. They are also a good source of folate and vitamin C.
Sweet Potatoes: Sweet potatoes are a great source of beta-carotene, which helps to promote healthy fetal development. They are also a good source of fiber and vitamin A.
Oranges: Oranges are a great source of vitamin C, which helps to boost the immune system. They are also a good source of folate and fiber.
Tomatoes: Tomatoes are a great source of lycopene, which helps to reduce the risk of certain birth defects. They are also a good source of vitamin C and fiber.
Strawberries: Strawberries are a great source of vitamin C, which helps to boost the immune system. They are also a good source of folate and fiber.
Blueberries: Blueberries are a great source of antioxidants, which help to reduce the risk of certain birth defects. They are also a good source of vitamin C and fiber.
Peaches: Peaches are a great source of vitamin A, which helps to promote healthy fetal development. They are also a good source of fiber and vitamin C.
Pears: Pears are a great source of fiber, which helps to reduce constipation. They are also a good source of vitamin C and folate.
Cantaloupe: Cantaloupe is a great source of beta-carotene, which helps to promote healthy fetal development. It is also a good source of vitamin C and fiber.
Watermelon: Watermelon is a great source of lycopene, which helps to reduce the risk of certain birth defects. It is also a good source of vitamin C and fiber.
Asparagus: Asparagus is a great source of folate, which is essential for the development of the baby’s neural tube. It is also a good source of vitamin A and fiber.
Peas: Peas are a great source of protein, which helps to promote healthy fetal development. They are also a good source of vitamin C and fiber.
Cauliflower: Cauliflower is a great source of vitamin C, which helps to boost the immune system. It is also a good source of folate and fiber.
Green Beans: Green beans are a great source of folate, which is essential for the development of the baby’s neural tube. They are also a good source of vitamin A and fiber.
Mushrooms: Mushrooms are a great source of B vitamins, which help to reduce morning sickness. They are also a good source of fiber and vitamin C.
Eating a variety of fruits and vegetables during pregnancy is essential for the health of both the mother and the baby. The 20 fruits and vegetables listed above are especially beneficial for pregnant women. Eating them regularly can help ensure that both the mother and the baby get the nutrients they need for a healthy pregnancy.
