Eating Oranges During Pregnancy – Is It Safe?

Fresh fruits and vegetables are an integral part of a pregnant woman’s diet. When a woman is pregnant, she should be careful about her eating habits as one wrong food can lead to severe problems. If you are pregnant for the first time, naturally, you will think twice before eating anything. You might wonder whether you can eat citrus fruits like oranges in pregnancy or not. Oranges are a rich source of Vitamin C, and eating them can instantly cheer you up. The sweet and tangy flavour of oranges can even provide you with some respite from morning sickness. But can you eat oranges during pregnancy? Find out!

Is It Safe to Eat Oranges During Pregnancy?

Oranges are definitely one of the best fruits to include in your pregnancy diet. You should eat the whole fruit to derive the maximum benefits. You can also drink freshly squeezed orange juice if you don’t like to eat raw oranges. However, avoid drinking orange juice available in tetra packs as it contains preservatives that may not agree with your system. You should also avoid drinking orange juice sold by street vendors. To get maximum benefits, eat the whole fruit or drink orange juice prepared at home.

Nutritional Value of Oranges

Here is the nutritional content value of oranges:

• Calories: 73
• Fat: 0.2g
• Sodium: 13mg
• Carbohydrates: 16.5g
• Fibre: 2.8g
• Sugars: 12g
• Protein: 1.3g
• Vitamin C: 82.7mg
• Potassium: 232 mg
• Calcium: 60.2mg

Health Benefits of Eating Oranges During Pregnancy

Oranges are rich in Vitamin C, iron, zinc and folic acid. Eating oranges in pregnancy 3rd trimester can improve your immune function, strengthen his brain development, and also provide benefits to the skin tone. Consumption of oranges during the first trimester of pregnancy is highly recommended as it aids in the development of the brain of the foetus. Read on to find out some of the health benefits of eating oranges in pregnancy.

1. It helps strengthen the immune system.

Oranges are rich in Vitamin C which can strengthen the immune system of the woman and the baby. Oranges also release iron and zinc which are vital for the immune system. Eating oranges can help lower the risk of allergies while pregnant. It can also support the development of cartilage, tissues, blood vessels, and bones in babies.

2. It can help develop the brain of the baby.

Oranges are a good source of Vitamin B6 and folic acid. Eating oranges while pregnant will help develop your baby’s brain and prevent neural tube defects, which are known to cause brain and spinal cord abnormalities in a baby. The folate content in oranges can help in the formation of blood cells, growth of new tissues and in the development of a healthy placenta. However, excess folate intake may lead to high birth weight in a baby.

3. It can help prevent constipation.

Oranges are rich in soluble and insoluble fibre and cellulose which can help regularise bowel movement and cure constipation, a common problem in pregnancy. The fibre content in them can also provide relief from stomach issues and bloating.

4. It can help control blood pressure levels.

The high potassium content in oranges can help regulate blood pressure levels in pregnant women and provide relief from hypertension.

5. It can keep you hydrated.

In addition to contributing to the daily fluid intake, oranges provide sodium and potassium to maintain the balance of fluid levels in the body. With 88% water content, oranges help with water balance and hydration in the body.

6. It can benefit your skin.

Oranges are powerful antioxidants; eating them can have a soothing effect on the skin keeping it taut and firm and supplying enough moisture to prevent acne.

7. Replenishes nutrients in the body.

Vomiting due to morning sickness can deplete the nutrients of the body. Oranges have a high nutrient density that helps replace electrolytes lost through vomiting and/or recovery from the common cold and sickness.

8. Helps reduce anaemia.

Folate, iron, and vitamin B12 deficiencies are all potential reasons for anaemia in pregnant women. Oranges are rich in Vitamin C, which is necessary for the body to absorb iron effectively. It goes wonderfully with meat and other iron-rich dishes. Because of this, consuming oranges is a healthy natural cure for lowering the danger of anaemia and other issues during pregnancy.

How Many Oranges Can You Eat While Pregnant?

A daily dosage of 85 milligrams of Vitamin C is recommended for pregnant women. This requirement can be met by consuming three oranges daily or other foods rich in Vitamin C. However, if you eat oranges along with other foods, make sure you also consider the quantity of Vitamin C present in other foods that you consume during the day. Keep in mind that your daily intake should not exceed the recommended intake as oranges could lead to acidity. If you eat other Vitamin-C rich foods, make sure you consume oranges in moderate amounts. Consult your doctor regarding the number of oranges to include in your diet.

What Is the Best Time to Consume Oranges?

Oranges can be consumed anytime during the day, even on an empty stomach. There is no restriction on when or how you include them in your diet.

What Does a Craving for Oranges Mean in Pregnancy?

If you are craving oranges during pregnancy, it means that your body requires vitamin C, which is found in citrus fruits and supports your baby’s bones, teeth and other vital tissues.

Drinking Orange Juice During Pregnancy

Pasteurised orange juice without any additives and preservatives is a great option to include in a daily pregnancy diet. You can have up to two glasses of orange juice during pregnancy daily. You can have up to two glasses of orange juice daily. Being a rich source of calcium, pasteurized orange juice can help strengthen your bones. If you are lactose-intolerant, you can drink fortified orange juice as it is a good substitute for milk and can help cure morning sickness. You could also squeeze juice from fresh oranges and enjoy a fresh drink. But try not to add too much sugar as it could increase your glucose levels.

Are There Any Side Effects of Eating Oranges During Pregnancy?

Oranges taste delicious and can offer a lot of benefits during pregnancy, however, when consumed in excess, they can lead to it can lead to some unwanted complications.

• The high content of citric acid could lead to a sore throat and also erode the teeth enamel.
• The fibre content may lead to abdominal cramps and loose motion if consumed in excess.
• As oranges are acidic in nature, eating them in excess could cause heartburn in a pregnant woman suffering from gastroesophageal reflux disease (GERD).
• Excess of Vitamin C in the body could lead to preterm labour.

Tips to Include Oranges in Your Diet

If you love eating oranges, know how to eat them the right way during pregnancy. Here are a few tips to help you include oranges in your diet.

• Slice some oranges and it to your regular bowl of salad.
• Mix it with other fruits and make a fruit salad.
• Peel the fruit and blend it in a juicer to enjoy a thick and pulpy glass of orange juice.
• Sprinkle some brown sugar on orange slices and microwave it. Enjoy the dish as a dessert.

Can You Eat Orange Seeds During Pregnancy?

Orange seeds are not known to cause any harm during pregnancy. But if you consume a large seed by mistake, you can choke on it. Try to pick small oranges like the satsumas or tangerines which have very tiny seeds and are easy to peel.

FAQs

1. Can Consuming Excess Amount of Orange Juice Harm My Unborn Baby?

Wondering whether oranges in pregnancy are good to drink while you’re pregnant, but you should only have them when it is pasteurised and fortified with calcium and in doctor-recommended quantity.

2. Can I Consume Orange Peels During Pregnancy?

Thinking is orange good for pregnancy, then the answer is yes. But can you consume orange peels during pregnancy, then the answer is also yes. Oranges peels are high in Vitamin C levels. In fact, they are twice as high as in the fruit.

Oranges can offer numerous benefits to a pregnant woman. But if you are planning to include them in your regular diet, it is recommended that you consult your doctor first. If your doctor gives it a go-ahead, eat them in moderation. You can also eat them post-pregnancy as they are a great fruit to add to a post-pregnancy diet. The low-fat content and glycemic index of oranges can help you get back in shape post-delivery. It also has properties that nourish the skin and prevent premature ageing. So keep snacking on this tasty fruit throughout pregnancy and stay healthy!

References/Resources:

1. Eating healthy during pregnancy; marchofdimes.org; https://www.marchofdimes.org/find-support/topics/pregnancy/eating-healthy-during-pregnancy

2. Oranges, raw, all commercial varieties; fdc.nal.usda.gov; https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

3. What Should You Drink During Pregnancy?; wfmchealth.org; https://wfmchealth.org/maternity-health-care/what-should-you-drink-during-pregnancy/

4. Orange; hcnp.hawaii.gov; https://hcnp.hawaii.gov/wp-content/uploads/2017/01/Orange.pdf

5. Orange, raw; nutritionvalue.org; https://www.nutritionvalue.org/Orange%2C_raw_61119010_nutritional_value.html

6. DIET CHART FOR PREGNANT WOMEN IN WEST INDIA; wcd.nic.in; https://wcd.nic.in/sites/default/files/Diet%20Chart%20For%20West%20India.pdf

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