Eating Green Apples During Pregnancy: Benefits and Side-effects
Is it good to eat green apples during pregnancy? This guide covers their benefits, side effects, and safe ways to include them.
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Green apples in pregnancy work wonders for the pregnancy, just like red apples. Apples are a great source of fibre, vitamins, and other nutrients that can support healthy eating during pregnancy, and there is generally no need to avoid green apples simply because of their variety. In fact, green apples, like the Granny Smith variety, have a tart flavour, are crisp and slightly lower in sugar, and hold up well in baking. So, if you are craving something crunchy but healthy all the while refreshing, green apples during pregnancy are your best bet! As a safety precaution, it is advised to thoroughly wash fresh fruits before eating them to reduce the risk of foodborne illness. Some also like green apple juice during pregnancy, but whole fruit is generally a better choice when pregnant. If you enjoy green apples during pregnancy, include them as a snack or bake something good out of it!
Is Green Apple Good for Pregnancy?
Pregnant women require essential nutrients and vitamins found in green apples. These include vitamins C and A, iron, fibre, calcium, folic acid, and carbohydrates (1), making green apples suitable for pregnancy. Additionally, they aid digestion, regulate weight, ease nausea, and reduce the risk of gestational diabetes, among other benefits.
Nutritional Value of Green Apples
Green apples’ nutrition spans numerous vitamins, minerals, and other healthy constituents. Here is a list of the nutrient content of 100 grams of green, granny smith apples as per the USDA (14):
| Constituent | Quantity |
| Energy | 59 Kcal |
| Water | 85.1g |
| Fiber, total dietary | 2.5g |
| Total Sugars | 10.6g |
| Protein | 0.27g |
| Calcium | 5mg |
| Iron | 0.07mg |
| Magnesium | 5.1mg |
| Phosphorus | 10mg |
| Potassium | 116mg |
| Zinc | 0.02mg |
| Folate | <6 µg |
Green Apple Benefits in Pregnancy
So, is green apple good for pregnancy? Green apples contain several healthy substances, and their benefits are surprisingly widespread and affect various areas of the body.
1. Increase in Energy
A lot of nutrients are sucked from the woman’s body throughout pregnancy for the baby’s benefit as well as other activities. This also manifests in poor skin health, causing acne (2). Green apples help provide the necessary energy back to the body and restore it to normalcy.
2. Numerous Antioxidants
When toxic materials or chemicals are formed in the body due to free radicals or the breakdown of DNA, these need to be kept away from healthy body parts using antioxidants. Green apples substantially provide these antioxidants through flavonoids and polyphenols (3). All of these reduce the stress of oxidation experienced by the body.
3. Better Digestion
Pregnant women are often tired of experiencing constipation throughout their journey (4). Most of the time, this is primarily due to the absence of fibre in their diet. Recurrent constipation can be harmful to the developing baby, too. Consuming green apples is essential; it helps stimulate bowel movements and streamline digestion.
4. Reduced Swelling
The swelling of feet and legs is experienced by many women throughout pregnancy, which can get quite discomforting and painful at times (5). Green apples are rich in vitamin C, an antioxidant that can help ease the swelling and bring much-needed relief (6).
5. Appetite Increase
Although a lot of energy is lost, a pregnant woman’s appetite can sometimes take a hit. The absence of nourishment can harm the baby since it requires regular and healthy meals. Having some green apple juice has shown signs of restoring the appetite in women.
6. Treating Nausea
The stomach bears the brunt in pregnancy since the inner lining gets sensitive to acids. This primarily results in a vomiting sensation throughout. Green apples are sweet and sour to taste, which helps reduce the feeling of nausea when pregnant (7).
7. Diabetes Control
Many women experience pregnancy-induced diabetes, which can cause adverse effects on the baby as well as the mother. Green apples can help maintain proper insulin levels (8). They contain fibre that provides a satiety value and hence helps lower sugar levels and control diabetes.
8. Reduced Premature Delivery Risks
At times, certain pregnant mothers do have conditions where their bodies secrete an unusually high level of bile. These can sometimes trigger labour pains, causing a premature delivery (9). Green apples help keep the bile secretion in check and reduce the risk of premature delivery.
9. Body Weight Regulation
Gaining weight during pregnancy is a sign of proper development, but that should be within healthy limits. Hypertension and high cholesterol can be a result of obesity and cause diabetes, too, making it difficult for the baby. Green apples not only help keep blood pressure in check, but their calorie count is low, which assists in weight control, too (10).
10. Protection for DNA
When free radicals are formed in the body, these begin attacking DNA molecules, many of which are responsible for the development of the foetus. Vitamin C and antioxidants in green apples boost the formation of new cells and combat free radicals, protecting the DNA from breaking down (11).
Side Effects of Consuming Excessive Amounts of Green Apples While Pregnant
The qualities that make green apples a great fruit to be consumed in certain circumstances can make them harmful to others.
1. A Propensity for Weight Loss
Being overweight is a problem, no doubt. The complications that obesity can bring to the pregnancy, as well as the health of the baby and the mother, are far more dangerous than anything else. However, a mother needs to maintain an optimal weight to carry the pregnancy to full term.
If green apple consumption is excessive, it can cause rapid weight loss (12), which can be harmful to the pregnancy and lead to an underdeveloped child. Pregnant women must eat green apples in small quantities, as excessive consumption will not lead to weight loss.
2. The Absence of Requisite Calories
Calories power various metabolic activities. Green apples contain many proteins beneficial for foetal growth, but their calorie count is low, at 95 calories per medium apple (13). This could make you feel full but not give you enough energy, leading to fatigue. Therefore, green apples must be complemented by food items rich in calories.
Are Green Apples Better Than Red Apples?
Women often wonder if they can opt for red apples instead of green apples during pregnancy in the first and third trimesters or if green apples have an advantage over red ones.
- When it comes to controlling diabetes, green apples are your best bet.
- When skin has lost its sheen and health, green apples can help restore it to a healthy state.
- Both red and green apples work towards protecting the DNA molecules from breaking down.
- Appetite reduction can be restored quickly by eating green apples.
How to Add Green Apples in Your Pregnancy Diet?
There are plenty of different ways to include green apples in your pregnancy diet. Here are some easy and practical ways to do so:
1. Eat a Fresh Green Apple as a Snack
Just eat it whole as a snack! Make sure to wash it thoroughly. Apples are naturally a source of fibre and vitamin C, and most of the fibre lies in the skin, so eating the whole apple with the skin will help.
2. Pair Apple Slices With Nut Butter
A tasty and Pinterest-worthy way of including this fruit in your daily routine is with nut butter. Combine sliced green apple with a small serving of unsweetened peanut or other nut butter.
3. Add It to a Bowl of Oatmeal
Any fruit can be paired well with oatmeal. Dice a washed green apple and add it to oatmeal while cooking or use it as a topping.
4. Mix It Into a Fruit Bowl
Make a mixed fruit bowl of thoroughly washed fruits, such as bananas, oranges, berries, or pears.
5. Add Apple to a Yoghurt Bowl
Green apples taste great with yoghurt. All you have to do is chop the apple into small pieces and mix it with plain, pasteurised yoghurt. Top it up with some nuts or seeds.
6. Use It in a Homemade Salad
Green apple can add a crisp, slightly tart flavour to a homemade salad. Combine it with washed vegetables and other ingredients, and prepare the salad using clean utensils and surfaces to reduce the risk of foodborne illness during pregnancy.
7. Blend It Into a Homemade Smoothie
You can blend washed green apples with ingredients such as banana, yoghurt, or other fruits. Remember to choose whole fruit over fruit juices and smoothies.
FAQs
1. Can I eat green apple during pregnancy?
Yes, pregnant women can consume green apples in pregnancy’s first, second, and third trimesters without any problem.
2. How to clean green apples for consumption during pregnancy?
Apples contain the most nutrients when eaten with the skin on. But you must wash your apples thoroughly before consuming them, as unwashed apples pose the risk of pregnancy complications. To remove any remnant pesticide residue, soak the green apple in a teaspoon of baking soda and two cups of water for 10-15 minutes, then rinse well (13).
3. Can I consume green apples in all trimesters of pregnancy?
Yes, green apples can be consumed during all trimesters of pregnancy. However, to avoid potential health risks, they should be consumed only in small quantities. Consult a certified nutritionist and your doctor to determine how much you can consume.
4. Can I eat green apples every day during pregnancy?
Yes, you can have green apples as part of a varied pregnancy diet. Wash them thoroughly before eating. The important thing is to aim for a variety of fruits rather than relying on only one type.
5. Should I eat green apples with or without the skin during pregnancy?
You can eat them with the skin after washing them thoroughly. The skin contributes dietary fibre, but peeling the apple is also an option if you prefer it or find it easier to digest.
6. Can green apples help with constipation during pregnancy?
Green apples contain dietary fibre, which can contribute to overall fibre intake. However, adequate fluids and a varied diet are also important when managing constipation during pregnancy. Red apples also provide the same benefit of relieving constipation.
No matter what trimester of pregnancy you are in, green apples can be highly beneficial to the baby’s growth. As always, keep things in moderation to reap the best benefits, so your baby grows fully, and you have an excellent natural delivery.
Also Read:
Eating Peaches in Pregnancy
Eating Grapefruit during Pregnancy
Consuming Watermelon when Pregnant
Custard Apple (Sitafal) while Pregnancy
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1. American Pregnancy Association – Diet During Pregnancy
2. The American College of Obstetricians and Gynaecologists – Skin Conditions During Pregnancy
4. National Library of Medicine – Treating constipation during pregnancy
5. Mayo Clinic – What causes ankle swelling during pregnancy — and what can I do about it?
6. National Library of Medicine – Vitamin C supplementation in pregnancy
7. Cleveland Clinic – Morning Sickness? 12 Remedies That Really Work
8. Cleveland Clinic – Which Fruits Have the Most Sugar?
9. Tommy’s – What are the causes of premature (preterm) birth?
12. National Library of Medicine – Weight Loss Associated With Consumption of Apples: A Review
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