Fruits to include during pregnancy.
Only half of the pregnant women consume fresh fruits, which are essential for a healthy pregnancy, according to an article by the Journal of Nutrition and Dietetics. A balanced diet must include fruits.
Here, we discuss some of the healthiest fruits to consume while pregnant. Knowing which fruits to consume and steer clear of is crucial because they are good for the mother and the foetus.
The fruit has several advantages during pregnancy, including increased consumption of antioxidants, essential micronutrients, beneficial fibre, hydration and preventing constipation.
Here are a few of my favourite recommendations:
Oranges
Oranges can be sweet or sour, which tends to be palatable to pregnant ladies experiencing morning sickness.
We all know Oranges are rich in vitamin C, and vitamin C helps in the absorption of iron, but did you know Oranges are also a great source of folate. Just one orange has upto 10% of your required daily intake of folic acid. Besides this,
The high Source of vitamin C in orange support a healthy immune system and protects against cell damage.
The high folate intake decreases the likelihood of brain and spinal cord abnormalities in newborns.
Oranges are a good source of potassium and during pregnancy, potassium helps reduce high blood pressure.
Aim to have the whole orange though, and not orange juice.
Watermelon
The fruit has the word "water" there for a reason. It contains 92 per cent water, one of the highest percentages of any fruit.
In addition to providing pleasant sweetness and crunch, watermelon also includes potassium, zinc, and folate, which can help you prevent evening leg cramps and support the spinal development of your unborn child. Besides this, watermelons are also a rich source of:
Phytonutrients like lycopene and citrulline, both potent antioxidants, that protect DNA damage and improve heart function.
Watermelons help prevent nausea if you struggle with morning sickness.
Watermelon reduce heartburn, hand and foot swelling, and muscle cramps in your third trimester.
Once again, avoid juices and have the fruit instead.
Berries
Berries are a fantastic source of antioxidants, fibre, and folate for you and your unborn kid. Try them all; berries come in various tones and hues, each offering a unique combination of nutrients.
Berries include raspberries, strawberries, blueberries, and any other berry you wish. Compared to any other fruit, berries are the most nutrient dense. Some of its benefits include:
Berries are rich in compounds called polyphenols that support the bone development of your foetus.
Rich in anti- oxidants that prevent birth defects.
A natural low- calorie, nutrient dense snack to nibble on.
Think about blending berries and bananas with leafy greens for a breakfast smoothie or even just add them to your salad.
When pregnant, how much fruit should you eat?
According to medical experts, two to four servings of fruit and four to five servings of vegetables per day are the norm. I say, the more, the better!
Since fruit is seasonal, finding high-quality fruit year-round can be challenging. If your prefered fruit is unavailable, frozen fruit is a great alternative. Fruit that has been frozen is typically kept at the height of its freshness, and its nutrients may even be more concentrated than those of fresh fruit found in the produce department.
Further, it's important to stay hydrated during pregnancy. When you lose more fluids than you consume, dehydration sets in. It's grave no matter what, but pregnancy raises particular concerns. The placenta and amniotic sac are formed with the aid of water. Thus, water rich fruits and vegetables are crucial.
Your risk of dehydration is increased if you have morning sickness. Fruits can help you stay hydrated because they are high in water content.
Trust this helps,