Eating healthy this week: Fruits to eat during pregnancy

fruits to eat during pregnancy

Now that you know you’re pregnant, it’s time to make healthy food choices. Fruits are one of the best choices you can make – fibre-rich, rich in vitamins and minerals, and good to satisfy your sweet craving, they are also high in water-content.

Importance of eating fruits during pregnancy

Fruits form a critical food group that you need to include as a part of a healthy pregnancy diet. Fruits not only provide you and your baby with wholesome nutrients like beta carotene which help in the tissue and cell development, but also lay the foundation of a strong immune system. The vitamin C found in citrus fruits is also vital for the development of teeth and bones, while folic acid helps in preventing fetal growth abnormalities. Additionally, the fiber found in fruits can help you to steer clear of common pregnancy induced issues like constipation and hemorrhoids.

Fruits to eat in pregnancy and their benefits

1. Grapes:

Grapes are rich in nutrients which include glucose, fructose, phlobaphene, gallic acid, silicic acid, oxalic acid, pectin, magnesium, calcium, iron, folic acid and also include vitamins like B1, B2, B6, B12, A, C, P, PP, K. Grapes are also rich in enzymes.

2. Guava:

Guava is a tropical fruit crunchy and healthy which you will love biting into when you are pregnant. A lot of women report experiencing guava cravings during pregnancy. Guava helps to regulate the immune system and keeps your blood pressure in check during pregnancy. It is also rich in Vitamin C, Vitamin E, Iso-flavonoids, Carotenoids and Polyphenols. Additionally, guava helps in easing digestion and provides strength to the baby’s central nervous system.

  1. Kiwi:

Kiwis are easy to eat and are loaded with vitamins like C, E, A, Potassium, Phosphorus, Magnesium, Folic Acid and dietary fiber. Kiwis have a healing effect on the respiratory system so you will be less likely to be affected by cough, cold and wheezing if you eat kiwis regularly. It is rich in in phosphorus content so it helps in reducing blood clotting. Most importantly, Kiwi helps in the easy absorption of iron.

4. Apple:

The Innocuous looking apple enhances the immunity and strength of your unborn baby. It is known to reduce the risk of wheezing, eczema and asthma for the baby, if you regularly consume apple during pregnancy. Additionally, apples are found to be rich in Vitamins A, E, D and Z.

5. Strawberries:

These little red blobs are a pregnant woman’s snacking delight. This delicious fruit keeps you nourished with the generous amounts of vitamins and fiber that it contains. Strawberries are rich in folate content. They also contain nutrients like manganese and potassium which help with the growth of stronger bones for your baby.

6. Watermelon:

Watermelon is a very good source of Vitamin A, C, B6, Magnesium and Potassium. It is also loaded with fiber which is essential for pregnant women who often complain of constipation. Additionally, watermelon helps keep pregnancy nausea at bay. It can also reduce heartburn, swelling in your hands and feet , while keeping you hydrated. It is an essential addition to your pregnancy diet.

Fruit servings during pregnancy

Aim to have at least 3-4 servings of fruits a day. Choose to have fresh fruits or at least freshly squeezed fruit juice (avoid canned and bottled juices which are high in syrups and sugars), or dried fruit. Try and include at least one citrus fruit (orange, grapefruit,mosambi) everyday because these fruits are rich in vitamin C. Try and limit fruit juice consumption to about a cup a day. Bear in mind that juices are higher in sugar and lower in fiber, making them the less healthy option when compared to whole fruit. Here’s a guideline - one serving of fruit means one medium piece of apple or orange, or 1/2 a banana; 1/4 cup dried fruit; or 3/4 cup of pure fruit juice.

Fruits to avoid during pregnancy

Even though there isn’t enough evidence, papaya, mango and pineapple aren’t recommended in India for consumption by pregnant women in the first trimester. This is because they have been known to cause uterine contractions when consumed in large quantities. They are typically consumed to start a delayed period.