Eating Avocado Fruit in Pregnancy: Health Benefits & Recipes

There’s a reason why there’s so much hype around avocados. Most nutrition experts swear by this fruit too. It not only provides nutrition but also helps control diseases and various illnesses, keeping a person healthy in every manner, which is why having avocados during pregnancy is something every pregnant woman thinks of as well. And have you noticed just how versatile avocados are? You can add them to salads, smoothies, sandwiches, and even desserts, making them a perfect addition to any meal.

In this article, you will find answers to all the possible questions you have about eating avocado during pregnancy. Read on to know more.

Is Avocado Good for Pregnancy?

Avocados contain many essential nutrients, such as potassium and folate. These elements play a vital role in the growth of the foetus and its proper development. Having avocado during the third trimester of pregnancy is highly preferred and safe, given a large number of vitamins and minerals they contain.

Nutrients in Avocado

As mentioned earlier, avocados are packed with nutrients. It is a good source of energy, carbohydrates, vitamins and minerals. Here are some more important nutrients found in a cup of avocado:

• Carbohydrates – 12.8gms
• Dietary Fibre – 10.1gms
• Protein – 3.0gms
• Vitamin A – 4% of Daily value
• Vitamin C – 25% of Daily value
• Vitamin K – 39% of Daily Value
• Vitamin E – 16% of Daily value
• Folate – 30% of Daily value
• Vitamin B6 – 19% of Daily value
• Iron – 0.8mg
• Magnesium – 43.5mg
• Calcium – 18mg
• Zinc – 1mg
• Potassium – 727mg
• Phosphorous – 78mg
• Choline – 21.3mg
• Niacin – 2.6mg
• Calories- 240

These daily values are based on a 2000 calorie diet.

When Is the Best Time to Consume Avocado Avocado in Pregnancy?

Incorporating avocado into your diet during the early stages of pregnancy is highly recommended due to its rich folate content. Adequate folate intake is crucial in the initial phase of pregnancy to help prevent neural tube defects, which are serious birth defects of the brain and spine. Consuming avocados in early pregnancy can significantly contribute to meeting the increased folate requirements of pregnant women, thereby reducing the risk of such birth defects.

How Many Avocados Fruit Can a Pregnant Woman Eat in a Day?

The best thing about avocados could end up being the worst thing if you have it in excess. Moderation is always the key since avocados contain all types of nutrients, minerals, and oils in varying quantities. It’s best to restrict yourself to one avocado on a daily basis to avoid any side effects (1).

Health Benefits of Eating Avocado During Pregnancy

Some of the best health benefits of eating avocado while pregnant are:

1. Reduces Weight Gain Risks

Avocados contain substantial amounts of fibre that aid digestion and help control weight gain. Having avocado juice during pregnancy is a great practice to adhere to if you are trying to avoid gaining unnecessary weight.

2. Assists Nutrient Absorption

This is one of the most important benefits of avocado fruit in pregnancy. Avocados themselves contain tons of nutrients, but what makes them different from other healthy fruits and vegetables is their tendency to assist the body in absorbing these nutrients from the foods you consume (2). For example, in the case of leafy vegetables or sweet potatoes, avocados absorb the antioxidant carotenoids from them, which are then easily assimilated into the body. Avocados help  in the absorption of fat-soluble vitamins

3. Provides Important Minerals

Calcium, magnesium, potassium, copper, zinc, manganese, phosphorous, and tons of other minerals and vitamins are present in avocados (3). All these nutrients are extremely crucial in providing the right nutrition for the mother as well as the growing foetus.

4. Aids Development of the Baby’s Brain

One of the key components in ensuring proper brain development in the foetus is choline. This element is essential in developing a strong nervous system and a proper network of nerves throughout the body. A single serving of avocado has about 22mg of choline. This amount is enough to support the process of brain development in the foetus (4). Hence, eating avocado in pregnancy first trimester is also recommended.

5. Provides Relief From Leg Cramps

All pregnant women have suffered from leg cramps one time or the other. According to Mayo Clinic, potassium and calcium can help provide relief from leg cramps (5). Avocado then becomes a great choice in that accord with its substantial proportions of both the minerals.

6. Helps Maintain Cholesterol and Sugar

A balanced diet coupled with some cravings can cause the levels of cholesterol and sugar in a pregnant mother to be off the required limits. By eating avocado, this can be actively mitigated since it helps in keeping those levels in control and your health in check (6).

7. Provides a Healthy Supply of Vitamins

With different vitamins present in different food items, keeping the diet balanced is a task in itself. Avocado simplifies it by literally having every vitamin present in it. Almost all the vitamins required for the mother’s well-being and the foetus’ growth are present in avocado.

8. Best Source of Folic Acid

Absence of essential elements such as folic acid can lead to the foetus developing abnormalities. The folic acid in avocado is essential for the healthy growth of the baby’s organs (7).

9. Supports Heart Health

Avocados are rich in monounsaturated fats, which are beneficial for heart health. These healthy fats help in reducing bad cholesterol levels while maintaining good cholesterol levels, thereby supporting cardiovascular health for both the mother and the developing baby.

10. Enhances Immune Function

Avocados contain vitamin C, vitamin E, and various antioxidants that help boost the immune system. A stronger immune system is particularly important during pregnancy to protect both the mother and the baby from infections and illnesses.

11. Reduces Inflammation

The anti-inflammatory properties of avocados, thanks to their high content of monounsaturated fats and antioxidants, can help reduce inflammation in the body. This can be beneficial in managing pregnancy-related aches and pains.

12. Promotes Healthy Skin

The vitamins and healthy fats in avocados can help maintain skin elasticity and health, which is particularly beneficial during pregnancy when the skin undergoes significant changes.

If the fruit hasn’t been a part of your diet, you are probably wondering how you could consume it. Here are some recipes that are not only quick to whip up but also extremely enjoyable.

What Are the Side Effects of Eating Avocado During Pregnancy?

While avocados are highly nutritious and generally safe to eat during pregnancy, consuming them in excess or under certain conditions can lead to some side effects. Here are some potential side effects to be aware of:

1. Allergic Reactions

Some individuals may have an allergy to avocados, which can manifest as itching, swelling, hives, or even more severe reactions such as difficulty breathing. If you suspect an avocado allergy, it’s important to consult with your healthcare provider.

2. Gastrointestinal Issues

Overconsumption of avocados can lead to gastrointestinal discomfort, including bloating, gas, or diarrhea. This is particularly relevant if you have a sensitive digestive system.

3. Interference with Medications

Avocados contain a high amount of vitamin K, which can interfere with blood-thinning medications such as warfarin. Pregnant women on such medications should consult their healthcare provider before increasing avocado intake.

4. High Fat Content

While the fats in avocados are healthy monounsaturated fats, consuming them in large amounts can still contribute to an overall high-fat diet. This might not be suitable for all pregnant women, especially those advised to monitor their fat intake.

Delicious Avocado Recipes for Pregnant Women

1. Avocado With Baked Egg

This recipe is one of the most filling, delicious, and nutritious breakfast recipes, but it can also be enjoyed as an evening snack! The combination of avocado and baked egg contains enough levels of protein and also help maintain your body sugar and fat content. Ensure that you cook the eggs thoroughly.

Ingredients:

• 1 avocado
• 2 eggs
• Salt and pepper to taste

Method:

1. Separate the stone and place the halves of the avocado in a tray.
2. Take a bowl and crack an egg in it. Do not break the yolk.
3. Lift the yolk with a spoon and put it in one half of the pitted avocado. Repeat the same with another egg and put it in the second half of the pitted avocado.
4. Pour in some egg white in the gap around the yolk.
5. Carefully place the tray in an oven and bake it at a temperature of 220 degrees for about 15 minutes or till the eggs are cooked completely.
6. Add some salt and pepper to it and enjoy.

2. Roasted Avocado

This can be a tasty dinner alternative that fills you up well and is easy to make too. Roasting an avocado might not seem like the most obvious way to cook it. However, when paired with foods like sweet potatoes, it tastes delicious.

Ingredients:

• 1 avocado
• 1 small onion, diced
• 1 small tomato, diced
• 4 to 5 olives
• 1 – 2 tablespoon coconut oil
• Salt and pepper as per taste

Method:

1. Peel the avocado properly and chop it into pieces. Place the pieces on a tray.
2. Add the onions, olives, and tomatoes.
3. Drizzle some coconut oil on top of the vegetables.
4. Place the tray in the oven and roast at a temperature of 180 degrees for about half an hour.
5. Once it gets a golden brown colour, the dish is cooked.
6. Sprinkle some salt and pepper on the dish.

3. Avocado Salad

In summers, salads are a great choice for lunch, and combining avocado in the salad makes it better than before. It not only makes it more nutritious than before, but the combination of various textures makes it great to eat as well.

Ingredients:

• 1 avocado, pitted, peeled and chopped
• 1 tablespoon chopped celery
• 1/4^thcup grated/ chopped radish
• 1/4^thcup grated/ chopped cucumber
• 1/4^thcup diced tomatoes
• 1/4^thcup chopped onions
• 2 tablespoon olive oil
• Salt and Pepper as per taste
• 1 teaspoon lemon juice

Method:

1. Mix the avocado and all the chopped veggies in a large bowl and mix.
2. Add the olive oil, lemon juice, salt and pepper and give it another good mix.
3. Enjoy this salad as it is or with some garlic bread.

4. Avocado With Toast

This is a quick yet nutritious breakfast recipe that is filled with vitamins and none of those sweetened sugary breakfast items.

Ingredients:

• 2 slices of brown bread
• 1 avocado, pitted, peeled and mashed
• Salt and Pepper for taste

Method:

1. Take some slices of wholegrain bread or brown bread and toast them.
2. Cut, pit and peel the avocado.
3. Mash it and season it.
4. Then take a generous amount of the avocado mash and apply it on the toast.
5. Enjoy a tasty and crunchy toast.

FAQs

1. Is guacamole safe to eat during pregnancy?

Guacamole is a dip that is made from avocado. This dip usually contains large amounts of monounsaturated fatty acids and is primarily eaten with chips, sandwiches and wraps. Pregnant women can continue having guacamole without worry, although in moderate amounts as usual.

2. Can I eat avocados during the third trimester?

If you’re worried about consuming avocado in pregnancy 3rd trimester, know that the third trimester is a stage in pregnancy where the foetus is still undergoing quite some growth. The organs are speedily taking shape, and the brain is also steadily developing. During this phase, a lot of nutrients and minerals are required, especially fibres, vitamin C and Vitamin K. All of these are present in avocados in large amounts, and therefore, are perfect for pregnant ladies.

3. How should I select the avocados?

When you are selecting avocado fruit for pregnancy, gently press it and check its firmness. It should yield just a bit, and not be too firm or too mushy. If it is too firm, wait a bit till it ripes, but if it is mushy, it must be discarded.

4. Is it safe to use avocado-based skincare products during pregnancy?

Yes, it is generally safe to use avocado-based skincare products during pregnancy. Avocado oil is rich in vitamins and fatty acids, which can help keep your skin hydrated and reduce stretch marks. However, always check the product labels for any harmful chemicals and consult with your healthcare provider before trying new skincare products during pregnancy.

All foods that are healthy and contain good nutritive value should be a part of a pregnant woman’s diet. Avocados are no different. Eating them in moderation and balancing them out without singularly focusing on any one of them will help you make the most of these nutritious foods. In case of allergies or health issues, it is important to get your doctor’s go-ahead before you make avocados a part of your pregnancy diet.

References/Resources:

1. Dreher. M, Davenport. A; Hass Avocado Composition and Potential Health Effects (Critical Reviews in Food Science and Nutrition); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/; May 2013

2. Fulgoni. V, Davenport. A, Dreher. M; Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008 (Nutrition Journal); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/; January 2013

3. Avocado Nutrient Facts; California Avocado Commission; https://californiaavocado.com/nutrition/avocado-nutrition-facts/

4. Comerford. K, Ayoob. K, Murray. R, Atkinson. S; The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882725/; May 2016

5. Muscle Cramp; Mayo Clinic; https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820

6. An avocado a day may keep cholesterol at bay; Harvard Health Publishing; https://www.health.harvard.edu/staying-healthy/an-avocado-a-day-may-keep-cholesterol-at-bay

7. About Folic Acid; CDC; https://www.cdc.gov/folic-acid/about/?CDC_AAref_Val=https://www.cdc.gov/ncbddd/folicacid/features/folic-acid-helps-prevent-some-birth-defects.html

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