9 Nutritious fruits an expectant mother should consume

 

During pregnancy, your little one depends on what you eat to provide the nutrients they need. Make sure you make the best food choices for yourself and the baby.

Eating a well-balanced diet that includes lots of fruits and veggies is vital because they keep you and the baby healthy.

Fruits and vegetables are full of nutrients such as vitamins, minerals, and fiber that you and your baby need. Incorporate fruits and vegetables into your diet to prevent constipation, a common among pregnant women.

Below are the fruits that an expectant mother can enjoy.

Oranges

Oranges are a great source of folate or folic acid that’s very important in helping prevent neural tube defects. They also help you keep hydrated.

Health experts recommend taking 400 micrograms (mcg) of folic acid per day before you start trying for a baby and at least 600 mcg per day while pregnant.

Oranges also contain vitamin C, an antioxidant that helps prevent cell damage. They also help your body absorb iron.

Mangoes

Mangoes are a great source of vitamin C and vitamin A. Vitamin A deficiency at birth may lead to lower immunity and a higher risk of complications, like diarrhea and respiratory infections.

Avocados

Avocados contain more folate than other fruits. They also contain vitamins (C, B, K), fiber, choline, magnesium, and potassium.

Potassium may also help relieve leg cramps. Leg cramps may be due to low potassium and magnesium.

Choline supports the development of your baby’s brain and nerves.

Lemons

Lemons are high in vitamin C, and they may help stimulate the digestive system to relieve constipation.  

You can add some lemon slices to your water or tea.

Bananas

Bananas are rich in potassium, vitamin B6, vitamin C, and fiber.

Adding fiber-rich bananas may help relieve constipation, a common symptom during pregnancy.

Berries

Berries such as blueberries, raspberries, strawberries, and blackberries are rich in carbohydrates, vitamin C, fiber, and folate. 

They also contain flavonoids and anthocyanins, which help prevent damage to cells.

Carbohydrates give you energy. 

Apples

Apples are high in fiber and are a good source of vitamin C, vitamin A, potassium, and pectin. Pectin acts as food for the good bacteria in your gut.

Kiwis

Kiwis are a great source of folic acid, which helps prevent fetal growth defects. Kiwi fruit also provides iron to expectant mothers, and this ensures their blood transports enough oxygen to their babies.

Watermelon

Watermelon contains high levels of vitamins A, C, and B6, potassium, and magnesium. Potassium helps relieve leg cramps as magnesium helps muscles relax, which can prevent premature contractions during pregnancy. Watermelon also prevents dehydration.

NOTE

Expectant mothers should limit the following fruits as they pose a risk to them and their unborn babies. These include;

Pineapples

Pineapples contain vital nutrients for you and the baby. They also contain bromelain, which can cause the cervix to soften and result in early labor if eaten in large quantities. Eat pineapples in small portions. For safety, limit pineapple intake to the first trimester of pregnancy.

Papaya

Ripe papaya is safe for expectant mothers. Unripe papaya is not good as it contains latex, which can cause premature contractions. 

Ripe papaya skin and seeds are also unsafe to eat.

Summary

Eating fruits during pregnancy helps ensure that you and your baby stay healthy. Eat two to four servings of fruit and four to five servings of vegetables each day. 

Add the above fruits to your diet to keep you and the baby healthy. Try to avoid fruits that pose a risk or eat them in moderation. Talk to your doctor about your pregnancy eating plan.