In this Article
Rarely is any fruit called as a complete nutrition package, but avocado wins the title hands down. Most nutrition experts swear by this fruit, too. This 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.
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.
How Many Avocados Can You Eat in A Day?
The best thing about an avocado could end up being the worst thing about it if had 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 half an avocado on a daily basis to avoid any side effects of it.
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 the digestion process as well as keep a check on weight gain. Fibre assists the good bacteria in the gut aiding metabolic digestive processes and keeping health in check. 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
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. They do so by absorbing the same from existing food items in the body. In presence of leafy vegetables or sweet potatoes, avocados absorb the antioxidant carotenoids from them, which are then easily assimilated into the body.
3. Provides Important Minerals
Calcium, magnesium, potassium, copper, zinc, manganese, phosphorous, and tons of other minerals and vitamins are present in the avocado fruit. All of these are extremely crucial in providing the right nutrition for the mother as well as the growing foetus. And you get all of them from a single fruit.
4. Development Of The Baby’s Brain
One of the key components in ensuring proper brain development in the foetus is chlorine. 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 chlorine. This amount is enough to support the brain development process.
5. Relief From Leg Cramps
All pregnant women have suffered from leg cramps one time or the other. Most of the relief from leg cramping can be achieved by having a good constitution of potassium and calcium in the body. Avocado becomes a great choice in that accord with its substantial proportions of both minerals, leading to relief from cramps.
6. Maintaining 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 works in keeping those levels in control and your health in check.
7. Reduced Morning Sickness
Every pregnant woman hopes to achieve some relief from constant nausea and fatigue that sets in after vomiting sensations in the early months. The vitamin C present in the avocados is helpful in combating this phenomenon.
8. Super Package Of Vitamins
With so many vitamins present in so many 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 the avocado.
9. Reduces Anaemic Conditions
Pregnant women can easily get deficient in iron and it can be dangerous both for them and the child. The proportion of iron in avocado allows to normalize the iron levels in the body and reduce chances of anaemia.
10. Best Folic Acid Source
During foetal growth, any absence of essential elements such as folic acid can result in the foetus having defects and may give rise to abnormalities. Folic acid in the avocado is essential to support the healthy growth of the baby’s organs.
Delicious Avocado Recipes for Pregnant Women
- Avocado with Baked Egg
One of the most filling, delicious, and nutritious options for a breakfast or even a great evening snack! The combination of avocado and baked egg contains enough levels of protein to maintain your body sugar and fat content in the best position.
- Separate the stone and place the halves of the avocado in a tray.
- Take a bowl and crack an egg in it, taking care to not break the yolk. Lift the yolk with a spoon and put it in the hole of one half. Repeat the same with another egg.
- Fill up the hole with any remaining whites.
- Place the tray in the oven and bake it at a temperature of 220 degrees for about 15 minutes. The eggs should be cooked by then.
- 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 sweet potato, it tastes delicious.
- Peel the avocado properly and chop it into pieces. Place the pieces on a tray.
- Add a few vegetables like onions, olives, small tomatoes. Pour some coconut oil on top of them all.
- Place the tray in the oven and roast at a temperature of 180 degrees for about half an hour.
- Once it gets a proper colour, take it out and have them with some nice sweet potatoes.
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.
- Put together a variety of salad food items like celery, radish, cucumber, and so on.
- Add avocados to it, add any dressing if needed, and enjoy.
4. Avocado with Toast
A quick breakfast trick that is nutritious and filling. Filled with vitamins and none of those sweetened sugary breakfast items, this is the healthy choice one should make every day.
- Take some slices of wholegrain bread or brown bread and toast them.
- Mash the avocado and paste it on the toast. Enjoy the crunchiness along with the great taste.
Risks Associated With Consuming Avocado While Pregnant
With all the nutrition and all the health benefits avocado has, there are certain times when consuming avocado can be risky for certain people.
On one hand, consumption of avocado helps keep the weight gain in check. However, if you already have quite a lot of fat content and are actively trying to reduce weight, it is recommended to take an even lesser amount of avocado than usually advised. Avocados contain a large number of calories from all the good fats they contain. Though they are good for health, in a scenario like this, can very easily lead to increased weight.
Certain mothers do have allergies to latex. In such cases, consumption of avocados and even bananas are forbidden. Research has shown latex allergies are triggered by these fruits.
Keeping the consumption moderate and balancing it out with other diet options is how you can mitigate most risks that may come your way through avocado.
1. Is Guacamole Safe While Pregnant?
It is well-known that guacamole is a dip that is made from avocado. This dip usually contains large amounts of monounsaturated fatty acids, which is primarily used with chips, sandwiches and wraps. Pregnant women can continue having guacamole without worry, although in moderate amounts as usual.
2. Can I Eat Avocado During Third Trimester?
The third trimester is a stage in pregnancy where the foetus is still undergoing quite some growth throughout. The organs are speedily taking shape and the brain development is also steadily peaking. 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 are the perfect option for nutrition. Therefore, pregnant women are strongly advised to make avocados a part of their diet one way or another during their third trimester as well.
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 all in moderation and balancing them out without singularly focusing on any one of them makes it better for your health. In case of any allergies previously present or health issues previously observed, it is important to get your doctor’s go-ahead before you make it a part of your diet.
Also Read: Eating Papaya during Pregnancy