Almost all fruits can be eaten during pregnancy. It is an excellent source of vitamins, minerals and antioxidants. Fruit will not burden you with cholesterol or extra calories. Your pregnancy will go much better if you eat fruit daily.
Below I have listed just a few fruit and berry options that are both healthy and affordable. But, in general, this is only a small part of the list that can be recommended to an expectant mother.
Apples
Apples are great for pregnant women because they are full of Vitamin C, fiber, and antioxidants. Apples are also high in folic acid, which helps prevent birth defects. Apples are also good for your baby’s bones and teeth.
See also: Fruits Not to Eat During Pregnancy
Bananas
Bananas are loaded with vitamin B6 and potassium. These two vitamins help keep your blood pressure at a normal level and give you energy throughout your day. Bananas also have lots of fiber, making them great for keeping you regular. Bananas are also packed with protein, which makes them perfect for those who are trying to gain weight.
One more fruit: Pear Fruit Benefits During Pregnancy
Blueberries
Blueberries are rich in antioxidants and fiber, which both help improve heart health. They also have a lot of vitamin C, which is great for your immune system. Blueberries are also low in calories and cholesterol, making them a great snack option for pregnant women.
Read also: Can I Eat Jackfruit During Pregnancy?
Cherries
Cherries are full of antioxidants, which are great for your skin and hair. They also have plenty of fiber, helping you stay regular. Cherries are also high in iron and folate, which are both great for your baby’s brain and bone development.
More about fruits: Can I Eat Plums During Pregnancy?
Strawberries
Strawberries are full of fiber and vitamin C. Both of these things make strawberries great for your digestive tract. Strawberries are also high in vitamin K, which is great for strong bones. Strawberries are also low in sodium and fat, making them a great choice for a snack.
Grapes
Grapes are full of antioxidants, fiber, and vitamin C. All three of these things are great for your body and your baby. Grapes are also high in potassium, which helps regulate your heartbeat. Of course, it is better not to eat a lot of grapes, because it leads to gas, but in general – it is an excellent fruit for the expectant mom.
Grapefruit
Grapefruit contains lots of vitamin C, and it’s also high in folate, which is good for brain function and preventing neural tube defects.
Kiwi
Kiwis are high in vitamin C and fiber. They’re low in calories and fat, and kiwis are also a good source of vitamin A, which will diversify your diet during pregnancy..
Oranges
Oranges are rich in vitamin C, and they’re also high fiber and low in sodium. They’re a good source of vitamin B6, which is good for the nervous system of the pregnant woman and her fetus.
The importance of fruits in the diet of a pregnant woman
A pregnant woman’s body undergoes many changes throughout her pregnancy. She may experience physical symptoms, such as nausea, vomiting, backaches, headaches, etc., as well as emotional and psychological ones, such as anxiety over whether she’ll have a normal birth or if something might go wrong. Her hormones fluctuate wildly, sometimes causing moodiness and irritability. But while these changes are happening to us physically, they’re also going on inside our bodies. Our uterus grows to accommodate the baby, and our breasts enlarge to produce milk.
Let’s take a look at some of these changes, and what their benefits are for both mother and child.
We’re all familiar with the fact that pregnancy is marked by hormonal shifts—in particular, progesterone (the hormone responsible for uterine growth) and estrogen (responsible for breast enlargement). As we know, these hormones help prepare our bodies for childbirth. Women who get regular prenatal care often feel less stressed about giving birth than those who don’t receive any prenatal care at all.
But did you know that these hormones play a role beyond just preparing us for delivery? In fact, women who eat a lot of fruits and vegetables during pregnancy tend to give birth later in gestation. Researchers believe that this is due to higher levels of antioxidants in the bloodstream, which protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause cellular harm. Antioxidants neutralize them before they do any damage. Fruit and veggies are loaded with antioxidant-rich foods, including berries, grapes, plums, broccoli, and spinach. So eating plenty of these foods helps keep your baby safe from premature aging!
Another benefit of having a diet rich in fruits and veggies is that it gives your little one the chance to experience the flavors of nature. Fruits and vegetables are packed with vitamins, minerals, fiber, and phytochemicals, which provide your baby with everything he needs to develop strong bones, teeth, skin, hair, eyes, immune system, and nervous system. These foods also make great snacks for mom and dad, because they taste good and are full of nutrients.
And finally, eating lots of fruits and veggies during pregnancy can prevent obesity in adulthood. A study published in the journal Pediatrics showed that kids whose mothers ate five or more servings of fruits and veggies per day were significantly less likely to become obese than children whose mothers didn’t consume enough fruits and veggies.
Why is it good to eat fruit during pregnancy?
1. Fruits are rich in vitamins and have anti-oxidants. Vitamin C is critical for the immune system and is an antioxidant. Antioxidants help protect cells from damage caused by free radicals. Free radicals are molecules that cause oxidative damage to DNA, protein, fats, and carbohydrates. Antioxidants neutralize these molecules before they do any harm. Fruit contains vitamin A, B, C, D, E, K and folic acid (vitamin B9). Folate helps prevent neural tube defects, heart disease and cancer.
2. Fruits are high in fiber. Fiber is good for digestion and regularity. It’s also great for keeping blood pressure down. Fiber also lowers cholesterol levels.
3. Fruits are low in calories. One cup of berries only has about 80 calories. You would need to eat at least four cups per day to get enough fruits for your daily calorie requirements.
4. Fruits are rich sources of antioxidants. Antioxidants reduce inflammation, which is linked to many chronic conditions.
5. Fruits are high-energy foods. When we eat fruits, our body uses them as fuel. Our bodies burn the sugar from the fruits to produce energy.
6. Fruits are loaded with phytonutrients. These compounds provide additional nutrition to the fruit. They may also help fight cancer and cardiovascular disease.
7. Fruits are packed with vitamins and minerals. Vitamins and minerals are necessary for proper functioning of the body. They are also important for skin, hair, and nails.
8. Fruits are naturally sweet. Unlike processed foods, fruits don’t require added sugar to make them taste good.
9. Fruits are high fiber. Eating fruits provides us with some extra fiber. Fiber keeps food moving through the digestive tract, helping keep things running smoothly.
10. Fruits are delicious. If you want something tasty without the guilt, try eating your fruits instead of candy or cookies!
11. Fruits are portable. You can carry around a few pieces of fruit and still feel full.
12. Fruits are low cost. Many fruits are inexpensive and affordable.
13. Fruits are nutritious. They contain lots of vitamins and minerals. They also contain natural sweeteners that aren’t harmful to consume.
14. Fruits are fun. They add color and variety to our diets. Try different types of fruits each week to change your diet up a bit.
Conclusion
In general, there are no special restrictions for pregnant women, if they though eating fruit. Moreover, eating fruit for them is extremely desirable and useful. The exception may be a personal intolerance (allergy) to a certain fruit. But, Praise be to Allah, the variety of fruits allows you to choose what is more suitable in your case.
