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5 Best Fruits To Eat During Pregnancy
Food is always the primary need for any human being. Especially during pregnancy, making healthy food choices is of utmost importance.
Though you might have heard the irritating statement many times during your pregnancy, you really do have to eat for two.
The choices that you make will affect both you and the growing baby in your womb.
Fruits have an important role to play in the diet of a mother-to-be. A pregnant woman's body requires nutrients for the optimal development of the foetus. While all fruits are generally good for pregnant women, there are certain fruits that a pregnant woman is specifically encouraged to consume.
Let us see the 5 best fruits for a pregnant woman to consume.
Apples
Packed
with
nutrients,
apples
are
proven
to
be
beneficial
for
pregnant
women.
In
addition
to
being
rich
in
Vitamins
A
and
C,
apples
are
also
a
good
source
for
potassium
and
fibre.
Studies
have
revealed
a
beneficial
association
between
the
consumption
of
apples
during
pregnancy
by
the
mother
and
the
appearance
of
wheezing
and
asthma
in
their
children
at
the
age
of
five
years.
[1]
Flavonoids
in
apples
are
polyphenolic
compounds
that
have
antioxidant
capacities.
It
is
the
flavonoids
in
apples
that
are
associated
with
a
reduced
risk
of
developing
asthma.
Bananas
Rich in vitamins and minerals, bananas are considered to be an ideal fruit to consume during pregnancy.
Iron deficiency is one of the most commonly found complaints in pregnant women. Bananas have been found to be good at boosting the haemoglobin levels in the body.
Bananas also help in relieving vomiting and nausea experienced during pregnancy.
Folic acid in bananas is also good for the baby in the womb as it reduces the risk of birth defects as well as lowers the chances of the baby being born prematurely.
Bananas also stimulate the appetite of pregnant women that are generally prone to feel an aversion to food during pregnancy.
Pomegranates
Pomegranates contain the highest levels of polyphenol among all the dietary supplements that are available in the market. [2] Studies have come to the finding that the consumption of pomegranates during pregnancy has been seen to aid in neuroprotection of infants.
Pomegranates are also a rich source of Vitamin K, iron, fibre, protein, and calcium.
Oranges
Oranges are one of the most commonly consumed fruits during pregnancy. In a study conducted on 200 women, it was found that while banana was the most commonly consumed fruit [with 95.4%], oranges came second with 88.8%, followed by apples at 88.3%. The study was conducted on recently pregnant and currently pregnant English and Spanish speaking women in Downey, California. [3]
Oranges, as a full fruit or in the form of a juice, are recommended for pregnant women. However, care must be taken to avoid juices available in tetra packs as they usually contain preservatives. Eating the orange whole brings maximum benefits. If you do not wish to eat the fruit and prefer sipping on a juice instead, it is preferable to take freshly squeezed juice made at home.
Oranges are good for strengthening your immune system. An orange can also help in the brain development of the growing foetus in your womb.
Oranges are also good at regularising your blood pressure.
Mangoes
Rich in Vitamins A and C, mangoes are also commonly consumed during pregnancy.
While mangoes are beneficial on their own, a risk is nevertheless present wherein calcium carbide is used for artificially ripening the fruit. It is primarily for this reason that pregnant women are told to consume mangoes with due caution.
Interestingly, a common food craving among a large number of pregnant women is that for unripe mangoes [82%] and unripe tamarind [26.6%]. [4]
Loaded with nutrients, fruits are an excellent snack during pregnancy. Fruits provide fibre, vitamins, and minerals in addition to being a good source of energy. All of the nutrients in fruits are generally beneficial, both for the mother-to-be as well as the developing foetus in her womb.
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