Fruits to Eat and Avoid During Pregnancy
What you eat during pregnancy will impact your health and your baby’s health. If you follow a healthy diet, you will have a healthy pregnancy, and your baby will develop properly. In order to meet your nutritional requirements, you should eat healthy foods, like fruits, veggies, and whole grains. But you can’t just eat any fruit or veggies. While there are many fruits that are recommended to eat during pregnancy, there are also certain fruits that are not safe for consumption during pregnancy. This article is going to be your comprehensive guide on fruits that you should eat and avoid during pregnancy.
Video: 5 Fruits to Avoid During Pregnancy
List of Fruits to Eat During Pregnancy
Fruits are known to be the best appetisers as they are both healthy and perfect food items when craving sugar. Pair them with yoghurt, in smoothies, as a snack or a salad; the choice is yours. Let’s check some healthy fruits you should not skip on during pregnancy.
Apples are wonder fruits packed with vitamin A and C, potassium, pectin, and fibre. Pectin, as we know, is prebiotic that helps put good bacteria in your gut. Research has shown that maternal consumption of apples reduces the risk of asthma and allergies in babies over time. Since they are travel-friendly, you can wash them, carry them in your bag, and eat them during snack time or whenever you feel hungry.
Famous for their potassium abundance, bananas are recommended during pregnancy. They are also rich in vitamin C, B6, and fibre. While the high fibre content relieves constipation during pregnancy, vitamin B6 saves the day by providing relief from vomiting and nausea in early pregnancy days. Eat it pieces or make a smoothie, have it the way you want. Ripe bananas have a good amount of sugar, so diabetic people should avoid eating them.
A perfect source of hydration as well as citrus craving, orange is your best bet! Oranges are rich in vitamin C, folate, and water. Vitamin C helps in iron absorption and prevents cell damage. You would be surprised to know that folate is a B vitamin that prevents spinal cord and brain defects. The citrus fruit not only helps with digestion but also prevents morning sickness. So many reasons not to say no to this pulpy fruit.
Words fall short when we talk about the benefits of having pomegranates during pregnancy. A great source of vitamin K, folate, iron, calcium, fibre, and protein, pomegranates are good for pregnant women. This fruit strengthens the bones, decreases the risk of placenta injury, and maintains iron content in the body.
High in vitamins C and A, mangoes are beneficial for a healthy pregnancy. While vitamin present in it is crucial for a baby’s development, vitamin B6 helps develop the nervous system and fetal brain. These should be consumed in moderate amounts during pregnancy along with other fruits.
Berries are rich in fibre, antioxidants, vitamin C, and carbohydrates. They also provide hydration as they are full of water. Nutrient-dense berries help increase the immune system, absorb iron, and are a good source of energy. So, you can eat them as it is or whip up a creamy smoothie and add berries to it.
The original flavours and nutrients in berries are lost if you freeze them, and eating the same can be toxic to you and your baby. That is why you may want to opt for fresh berries rather than the frozen or canned variety.
List of Fruits to Avoid During Pregnancy
While most fruits do contain the required vitamins and nutrients that your body needs during pregnancy, especially when the foetus undergoes a growth spurt, there are some fruits that may not do any good to your body. Some fruits have even been known to affect the foetus’s health, while others can lead to a miscarriage. Here is a list of fruits that you should not eat during pregnancy:
Pineapple ranks high on the list of fruits to avoid in the first trimester of pregnancy. This is because eating pineapple can lead to sharp uterine contractions, which, in turn, can result in a miscarriage. Pineapple contains bromelain, an enzyme that breaks down protein. It can soften the cervix and could result in early labour. That is why you must avoid consuming pineapple during your pregnancy.
While papayas are rich in macronutrients and vitamins essential for your body, they are one of the fruits that are not advisable for pregnant women. Papaya can cause your body temperature to shoot up, which is not good during pregnancy. Apart from this, the fruit is rich in latex, leading to uterine contractions, bleeding, and even miscarriage. It may also impair the development of the foetus, so it’s best avoided. Avoid eating both ripe as well as unripe papayas.
Also Read: Foods to Avoid During Pregnancy
How Many Fruits Should You Eat During Pregnancy?
You can consume two to four servings of nutritious fruits daily. Usually, one serving of fruit includes a cup of cut fruit or a medium piece of the whole fruit.
Can Pregnant Women Drink Fruit Juice?
Pregnant women are strongly advised to avoid fresh juices for the simple reason that non-pasteurised juices can lead to digestion-related illnesses. So when you are consuming fruit juice, make sure that it is pasteurised.
If you are craving a glass of juice, drink prune juice as it can help alleviate constipation. You can even try drinking Vitamin C juice which has folic acid and can enable your foetus to develop normally while preventing conditions such as spina bifida. But overall, it is a good idea for all expectant women to avoid fruit juices.
Now that you know which fruits are not safe for consumption during pregnancy, avoid them at all costs. In the beginning, it will be difficult for you to give up some of your favourite veggies and fruits, but keep in mind that it will help you carry your pregnancy to term and ensure good health both for you and your baby. Have a healthy pregnancy!