This is mandatory to know which fruits to eat during pregnancy because the wrong choice of fruits may cause a serious problem for the mom and baby.
During pregnancy, your child relies on you to provide the nutrition they require. That’s why you should double-check your food choices for your baby and yourself.
It is critical to consume a well-balanced diet rich in fruits and vegetables. These potent foods contain a lot of the nutrients you and your baby require to stay healthy.
Benefits of fruits during pregnancy
There are many benefits of fruits during pregnancy.
- Fruits provide you with essential nutritions: Most of the fruits contain high amounts of nutrients such as different types of vitamins, iron, folic acid, potassium, calcium, magnesium etc which are necessary during pregnancy.
- Keeps you hydrated: Fruits such as watermelon, orange etc are full of water and keep you away from dehydration.
- Good for the digestive system: Fruits contain lots of fiber which soften stools, preventing constipation.
- Improve your moods: Fruits relieve you from pregnancy nausea, keep you relaxed, prevent depression and are helpful for sound sleep.
Fruits to eat during pregnancy:
Let’s go over the best ones you’ll want to keep on hand. Don’t forget that frozen and canned fruits and vegetables are often just as nutritious as fresh ones, so don’t feel obligated to get them all from the farmer’s market. Here’s a list of 20 fruits to eat during pregnancy. Let’s see 20 foods not to eat when pregnant.
01. Bananas
Calories: 371
Carbs: 22.84 g
Protein: 1.09 g
Fat: 0.33 g
Vitamins: Vitamin C (8.7 mg), Choline (9.8mg)
Minerals: Potassium (358 mg), Phosphotus (22 mg), Magnesium (27 mg), Sodium (1 mg), Iron (1 mg)
Other Nutrients: Sugars (22.84 g), fiber (2.6 g), water (74.91 g)
Banana is at the top of our list of best foods to eat during pregnancy because of its nutritional value and benefits. Bananas are known as the superfood for during pregnancy. The folate in bananas helps to safeguard the fetus from neural tube defects. Vitamin B6 influences the body to maintain your sodium level. They are full of fiber which helps to cure constipation.
Pregnant women commonly face two problems such as vomiting and nausea. This is because of an imbalanced fluid level. Bananas are rich in magnesium which regulates proper fluid balance in the body. The potassium in bananas controls blood and prevents leg cramps or pain that women face at the later stage of pregnancy. A research in 2014 stated vitamin B6 in bananas gives relief from nausea and vomiting in early pregnancy.
02. Apples
Calories: 52
Carbs: 14 g
Protein: 0.3 g
Fat: 0.2 g
Vitamins: Vitamin C(7%), Vitamin A (1%),
Minerals: Potassium (107 mg), Sodium (1 mg), Magnesium (1%)
Other Nutrients: Dietary fiber (2.4 g) Sugar (10 g)
There is a proverb “An apple a day keeps the doctor away.” Apples might keep you away from the doctor or not but they will surely be beneficial during your pregnancy. Apples contain high amounts of fiber and are packed with essential nutrition such as vitamin C, vitamin A, potassium, pectin, and so on.
Pectin is a necessary prebiotic which feeds the good bacteria in your stomach. A study stated that eating apples during pregnancy may decrease the chance of the baby developing asthma and allergies for a long period of time. But most people peel off the skin which is full of nutrition. So you should eat with the skin after rinsing them with fresh water. So, Apple is holding the second position among the 20 fruits to eat during pregnancy. Let’s see a complete list of foods you should eat ehen pregnant.
03. Oranges
Calories: 97
Carbs: 23 g
Protein: 2.2 g
Fat: 0.7 g
Vitamins: Vitamin A (25%), Vitamin C (50%), Vitamin B-6 (5%)
Minerals: Potassium (348 mg), Sodium (28 mg), Iron (8%), Magnesium (7%), Calcium (1%)
Other Nutrients: Dietary fiber (10 g), Sugar (11 g)
Oranges are one of the best fruits to eat in pregnancy. They are not only great sources of water that keep you hydrated but also rich in Vitamin C. It contains antioxidants that protect from cell damage, influences iron absorption, develops your, and your baby’s immune system, creates connective tissue which is essential for your baby’s physical growth.
Oranges can help women when they face pregnancy nausea. Oranges contain folate which assists to prevent neural tube defects to build the baby’s brain and skull accurately. The American College of Obstetrics and Gynecology (ACOG) recommends taking a minimum of 600 mcg of folic acid per day during pregnancy.
04. Pomegranates
Calories: 83
Carbs: 18.7 g
Protein: 1.67 g
Fat: 1.17 g
Vitamins: Vitamin C (10.2 mg), Vitamin E (0.6 mg)
Minerals: Sodium (9 mg), Potassium (236 mg), Calcium (10 mg), Magnesium (12 mg)
Other Nutrients: Sugar (13.67 g)
Fiber: 4 g
Pomegranates are ideal fruits for pregnant women and are known to all. Pregnant women usually need a lot of iron for their bodies. Pomegranates are rich in iron which assists to fulfill iron deficiency. They contain calcium and Vitamin K which are necessary for maintaining healthy bones. They are a good source of energy and also have some proteins. Let’s see things to do before getting pregnant.
Research recommends drinking pomegranate juice to reduce the threat of injury to the placenta. The folate in it prevents neural tube defects. Pomegranates also give essential fiber to women during pregnancy. Vitamin C helps pregnant women and their babies to prevent many diseases.
05. Avocados
Calories: 160
Carbs: 9 g
Protein: 2 g
Fat: 15 g
Vitamins: Vitamin C (16%), Vitamin A (2%), Vitamin B-6 (15%)
Minerals: Potassium (485 mg), Sodium (7 mg), Magnesium (7%), Iron (3%), Calcium (1%)
Other Nutrients: Dietary fiber (7 g), Sugar (0.7 g)
Avocados might not be on the list of your favorite fruits but they are full of nutrition that are excellent for your health, especially during pregnancy. So, it can also be added to the list of “fruits to eat during pregnancy”. The texture is very creamy which will not only calm your cravings for fat but also provide you with a good amount of fiber. Avocados might also help cure leg cramps which happen because of potassium deficiency.
Pregnancy nausea is a common issue that women face after conceiving a baby. The potassium and magnesium in avocados might help women to relieve it. Your baby needs a proper amount of choline to develop its brain and nerves and lack of Choline can cause neural tube defects and lifetime memory impairment.
06. Guavas
Calories: 68
Carbs: 14 g
Protein: 2.6 g
Fat: 1 g
Vitamins: Vitamin C (380%), Vitamin A (12%), Vitamin B-6 (5%)
Minerals: Potassium (417 mg), Sodium (2 mg), Magnesium (5%), Iron (1%), Calcium (1%)
Other Nutrients: Dietary fiber (5 g),Sugar (9 g)
Guavas are very underrated fruits among us. But they are also one of the best fruits to eat during pregnancy as they contain a variety of nutrients. Guavas assist pregnant women to relax muscles, help in digestion and decrease constipation. Let’s see the fruits you should not eat when pregnant.
These nutrition-packed fruits give strength to the baby’s nervous system. Guavas are one of the best sources of Vitamin C which prevents cell damage, enhances your and your baby’s immune system.
07. Cantaloupes
Calories: 141
Carbs: 8.16 g
Protein: 0.84 g
Fat: 0.19 g
Vitamins: Vitamin C (36.7 mg)
Minerals: Sodium (16 mg), Calcium (9 mg), Potassium (167 mg), Zink (0.18 mg)
Other Nutrients: Suger (7.86 g), Fiber (0.9 g), Water (90.2 g)
Cantaloupes, also known as muskmelon, sweet melon, or rockmelon are great fruits to consume during pregnancy. Cantaloupes have a good amount of water which keeps you hydrated and the fiber prevents constipation. They are rich in beta carotene which is beneficial for your good vision and thick healthy hair.
Vitamin C increases the immune system of both the expecting mother and baby. They contain Vitamin B complex which gives you relief from morning sickness and reduces heartburn. Potassium in Cantaloupes regulates blood pressure fluctuation. They also contain Iron which participates in the production of hemoglobin and gives protection from anemia.
08. Watermelons
Calories: 127
Carbs: 7.55 g
Protein: 0.61 g
Fat: 0.15 g
Vitamins: Vitamin A (28 μg), Vitamin C (8.1 mg), Choline (4.1 mg)
Minerals: Potassium (112 mg), Calcium (7 mg), Magnesium (10 mg), Phosphorus (11 mg), Sodium (1 mg), Iron (0.24), Zink (0.1 mg)
Other Nutrients: Sugars (6.2 g), Fiber (0.4 g), Water (91.45 g), Lycopene (4532 μg)
This did not get this name just like that. Almost 92% of a watermelon is water which makes it one of the highest water-containing fruits in the world. Often pregnant women experience dehydration. So watermelons can be handy fruits to eat during pregnancy.
But this fruit is not only about water. It has potassium, zinc, and folate to prevent your nighttime leg cramps and assist to develop your baby’s spinal. The magnesium in watermelons keeps your muscles relaxed and can prevent premature contractions during pregnancy. If you are facing problems such as morning sickness, heartburn, watermelons may give you some relief.
09. Kiwis
Calories: 61
Carbs: 15 g
Protein: 1.1 g
Fat: 0.5 g
Vitamins: Vitamin C (154 %), Vitamin A (1%), Vitamin B-6 (5%),
Minerals: Sodium (3 mg), Potassium (312 mg), Magnesium (4%), Calcium (3%), Iron (1%)
Other Nutrients: Sugar (9 g), Dietary fiber (3 g)
Who does not love Kiwis? They are not only delicious but also full of nutrition. As a result, they are placed on the list of most beneficial fruits for pregnant women. Kiwis are consistent with a high level of folic acid which is effective in preventing fetal growth defects.
Pregnant women need iron for themselves and the baby. Kiwi assists them in absorbing iron more easily so that the mother’s blood can carry sufficient oxygen to her baby. Surprisingly, kiwis have a healing effect on our respiratory system and they protect us from cold. The phosphorus in kiwis diminishes the risk of blood clotting.
10. Berries
Calories: 240
Carbs: 14.49 g
Protein: 0.74 g
Fat: 0.33 g
Vitamins: VitaminA (54 IU), Vitamin C (9.7 mg), Vitamin E (0.57), Vitamin K (19.3 μg)
Minerals: Calcium (6 mg), Magnesium (6 mg), Phosphorus (12 mg), Potassium (77 mg), Iron (0.28 mg)
Other Nutrients: Sugars (9.96 g), Fiber (2.4 g), Water (84 g)
Berries are great fruits to consume during pregnancy as they contain lots of water so that they keep women hydrated. Berries are great complex carbohydrates, full of nutritions which give the necessary energy to mother and the baby.
They are great sources of antioxidants that can assist to keep both mother and the baby safe from serious diseases. It has both folate and Vitamin C. Vitamin C influences the body in iron absorption and develops the body’s immune system.
11. Strawberries
Calories: 240
Carbs: 14.49 g
Protein: 0.74 g
Fat: 0.33 g
Vitamins: VitaminA (54 IU), Vitamin C (9.7 mg), Vitamin E (0.57), Vitamin K (19.3 μg)
Minerals: Calcium (6 mg), Magnesium (6 mg), Phosphorus (12 mg), Potassium (77 mg), Iron (0.28 mg)
Other Nutrients: Sugars (9.96 g), Fiber (2.4 g), Water (84 g)
Strawberry is most probably the most popular fruit in the world. It is not only tasty but also very beneficial for expecting mothers. Strawberries are packed with manganese and potassium which helps to develop the strong bones of your baby. Strawberries may assist remove plaque from the blood vessels. As a result, it reduces the chances of heart disease.
They are rich in vitamin C which boosts your immunity system and will assist to keep infections away. But strawberries also cause allergies which can be dangerous during pregnancy. So you should consult your doctor before eating them.
12. Chikoos
Calories: 347
Carbs: 19.96 g
Protein: 0.44 g
Fat: 1.1 g
Vitamins: Vitamin C (14.7 mg), Vitamin B-6 (0.37 mg)
Minerals: Sodium (12 mg), Potassium (193 mg), Calcium (21 mg), Zink (0.1 mg)
Other Nutrients: Iron (0.8 mg), Fiber (5.3 g)
Chikoo is a popular fruit for expecting mothers. They like snacks made with Chikoo. It is known as the powerhouse of energy as it supplies instant energy to the body. It makes the digestive tract better and prevents inflammation in the stomach. It also prevents infections experienced by women during pregnancy.
Chikoo has polyphenolic antioxidants to fight against bacterial infections. It is a natural sedative that can reduce the stress in pregnant women. The potassium and magnesium in Chikoo help to maintain blood pressure. It decreases the morning sickness of pregnant women. But you need to be careful about raw Chikoo as it causes irritation in the mouth and itching in the throat.
13. Plums
Calories: 240
Carbs: 64 g
Protein: 2.2 g
Fat: 0.4 g
Vitamins: Vitamin A (15%), Vitamin B-6 (10%), Vitamin C (1%)
Minerals: Sodium (2 mg), Potassium (732 mg), Calcium (4%), Iron (4%), Magnesium (10%)
Other Nutrients: Dietary fiber (7 g), Sugar (38 g)
Have you heard the name Aloo Bukhara or Prune? Well, it is a variety of Plum’s and very beneficial for pregnant women. Plums are great sources of iron which prevent anemia, a condition that is pretty common during pregnancy.
Plums are known for getting your bowels moving. It is a very common issue to experience constipation during pregnancy. So if you are facing this problem you can start eating a plum per day. Plums can also give you immediate energy.
14. Lemons
Calories: 22
Carbs: 7 g
Protein: 0.4 g
Fat: 0.2 g
Vitamins: Vitamin C (64%)
Minerals: Sodium (1 mg), Potassium (103 mg), Magnesium (1%)
Other Nutrients: Sugar 2.5 g
Fiber: 0.3 g
What fruit comes to your mind first when you think about consuming Vitamin C? It must be lemon. Lemons are high in Vitamin C which boosts your immune system. Lemon aids your baby’s bones to develop properly. They help in digestion, reduce constipation problems, and give relief from morning sickness during pregnancy.
In a study in 2004 found that the women who used lemons or lemon scent while pregnant, they got relief from very common issues like pregnancy-related nausea. Lemons also help to calm down the craving for citrus fruits of pregnant women.
15. Custard Apples
Calories: 94
Carbs: 24 g
Protein: 2.1 g
Fat: 0.3 g
Vitamins: Vitamin C (60%), Vitamin B-6 (10%)
Minerals: Sodium (9 mg), Potassium (247 mg), Calcium (2%), Magnesium (5%)
Other Nutrients: Iron (3%)
Custard Apples contain Vitamin B6 which provides relief from nausea and morning sickness during pregnancy. One problem that expecting mothers face is fluctuation in Blood pressure. The potassium and magnesium in Custard Apples maintain blood pressure. Magnesium also keeps muscles relaxed and diminishes stress. They are rich in dietary fiber to help in the digestive system, constipation soften stools, and improve bowel movements. Custard Apples are rich in antioxidants which remove toxins from the body and improve the condition of kidneys. These antioxidants also improve the immune system in the body.
16. Blackberries
Calories: 240
Carbs: 14.49 g
Protein: 0.74 g
Fat: 0.33 g
Vitamins: VitaminA (54 IU), Vitamin C (9.7 mg), Vitamin E (0.57), Vitamin K (19.3 μg)
Minerals: Calcium (6 mg), Magnesium (6 mg), Phosphorus (12 mg), Potassium (77 mg), Iron (0.28 mg)
Other Nutrients: Sugars (9.96 g), Fiber (2.4 g), Water (84 g)
For their unique flavor, pregnant women crave for blackberries. But are blackberries good during pregnancy? They are full of fiber which is great for your digestive system and keep constipation at a bay. Blackberries are great sources of energy and essential antioxidants.
The folate in them folate prevents birth defects and reduces the chances of miscarriage. They also contain calcium, potassium, and magnesium. These minerals are vital for the adequate growth and development of bones in the fetus. Anthocyanins and flavonols give safety from heart-related ailments during pregnancy.
17. Apricots
Calories: 1,009
Carbs: 63 g
Protein: 3.4 g
Fat: 0.5 g
Vitamins: Vitamin C (1 mg), Vitamin E (4.33 mg), Vitamin K (3.1 μg), Vitamin A (180 μg)
Minerals: Calcium (55 mg), Iron (2.66 mg), Magnesium (32 mg), Phosphoris (71 mg), Potassium (1162 mg), Sodium (10 mg), Zink (0.29 mg)
Other Nutrients: Fiber (7 g), Sugars (53 g)
Apricot is one of the best fruits to eat during pregnancy. They are loaded with some very important Vitamins and minerals that a woman needs most during pregnancy. Iron in apricots can give you protection from anemia.
Apricots contain calcium which is necessary for the structure and growth of bones and teeth. Besides calcium and Iron apricots are full of vitamin A, C, and E, potassium, beta carotene, phosphorus, and silicon which develop and grow your little one’s body.
18. Persimmons
Calories: 127
Carbs: 34 g
Protein: 0.8 g
Fat: 0.4 g
Vitamins: Vitamin C (110%)
Minerals: Sodium (1 mg), Potassium (310 mg), Calcium (2%)
Other Nutrients: Iron (13 %)
Persimmons can be eaten in a fresh, raw, or dried form. They are rich in calcium and phosphorus. These two minerals are responsible for the proper growth and development of the baby’s bones. Persimmons contain rare carotene and Vitamin A which is essential for your heart muscles and strong vision.
The magnesium in them regulates blood pressure and reduces hypertension. Permissions are good sources of Vitamin C which boost your immune system, prevent insomnia, stress, and give relief from cold. They assist in detoxing the body and liver using antioxidants.
19. Raspberries
Calories: 53
Carbs: 12 g
Protein: 1.2 g
Fat: 0.7 g
Vitamins: Vitamin C (43%), Vitamin B-6 (5%)
Minerals: Sodium (1 mg), Potassium (151 mg), Calcium (2%), Magnesium (5%)
Other Nutrients: Iron (3%), Suger (4.4 g), Fiber (7 g)
Raspberries are nutritious packed fruits that should be on your eating list if you are pregnant. They are rich in folate which reduces the risk of neural tube defects in your little one. They contain dietary fiber and manganese to improve digestion and protect you from various digestive disorders.
The leaf extract of raspberries reduces labor pain with its uterine stimulating actions and relaxant contents. Raspberries can lower the risk of cancer of expecting mothers. They boost hemoglobin which provides safety from anemia and fatigue.
20. Grapefruits
Calories: 288
Carbs: 18.1 g
Protein: 0.72 g
Fat: 0.16 g
Vitamins: Vitamin C (3.2 mg), Vitamin E (0.19 mg), Vitamin K (14.16 μg)
Minerals: Calcium (10 mg), Iron (0.36 mg), Magnesium (7 mg), Phosphorus (20 mg), Potassium (191 mg), Sodium (2 mg), Zink (0.7 mg)
Other Nutrients: Fiber (0.9 g), Sugar (15.48 g), Water (81 g)
Grapefruits, the delicious citrus fruits not only calm your craving for tanginess but also provide you nutrition during pregnancy. Like other sour fruits, they are packed with vitamin C which gives you relief from cold infection, decreases water retention, and also maintains supple skin during pregnancy by promoting collagen production.
The fiber in them helps you indigestion and softens stools. Eating grapefruits at night relaxes your body to provide you with a sound sleep. If you feel nausea and vomiting in the early stages of pregnancy, grapefruits can relieve you. But grapefruits can interact with medicine and harm you. So you should consult a doctor before eating them.
Pineapple during pregnancy: is it safe?
or, Can pregnant women eat pineapple?
Pineapple is safe during pregnancy. There is a myth that eating pineapple during pregnancy can cause early miscarriage or bring on labor. There is no solid evidence behind this. Pineapple contains a type of enzyme named bromelain which can create some issues during pregnancy.
But pineapple has only a small amount of this enzyme, mostly in the core. So you can avoid the core and eat the flesh. But eating too much might cause stomach problems, heartburn, or reflux so you should be careful to avoid that. Pineapple contains many nutritions. The bottom line is pregnant women can eat pineapple but in a certain amount.
Fruits not to eat during pregnancy (fruits to avoid in pregnancy)
Fruits are essential for expecting mothers as they provide the necessary nutrition a woman needs during pregnancy. But there are some fruits to avoid during pregnancy for side effects. Here are some fruits not to eat during pregnancy.
Papayas: Although ripe papayas are full of nutritions, green, raw, or semi-ripe papayas rich in latex which cause various complications during pregnancy.
Pineapple: Eating too much pineapple might cause some problems during pregnancy. So it can be avoided especially in the first trimester.
Grapes: Women with gestational diabetes, ulcer or other digestive tract issues, high blood sugar should avoid grapes. Too much grapes can be harmful to expecting mothers and their baby.
List of Fruits for pregnant
According to the Nutrition and Dietetics Journal, only half the pregnant women eat the adequate amount of fresh fruits required for them. Fruits are a vital source of essential nutrients and are mostly low in sodium, fat, calories, and have almost no cholesterol that a woman needs during pregnancy. Here is a list of fruits for pregnant women that you can add to your everyday diet:
1. Apple
2. Orange
3. Apricot
4. Cherries
5. Guava
6. Kiwi
7. Pear
8. Strawberry
9. Watermelon
10. Blueberry
11. Chikoo (sapodilla)
12. Banana
13. Custard Apple
14. Pomegranate
15. Avocado
16. Lemon
17. Cantaloupe
18. Grapefruit
19. Persimmon
20. Raspberry
21. Blackberry
22. Plum
23. Peach
24. Fig
25. Dragon Fruit
26. Dry fruits
Grapes during pregnancy
Eating grapes during pregnancy is one of the most argumentative issues. Grapes are filled with nutrition which helps both the expecting mother and the baby. Manganese fights against cramps, iron participates in producing hemoglobin, antioxidants boost the immune system, fiber relieves constipation, and last but not least water keeps you hydrated.
For these benefits, most of the doctors recommend consuming grapes during pregnancy but in limit. But eating too much grapes can harm your body. Especially if you are allergic to grapes or have gestational diabetes, ulcer or other digestive tract issues, high blood sugar you should avoid grapes during pregnancy.
They can cause blood sugar imbalance, weight gain, heartburn, and GERD. So you should consult with your doctor before consuming grapes.
Papaya during pregnancy
Papaya is the most controversial fruit to consume during pregnancy. Ripe papaya contains Ripe Vitamin A, B, C, potassium, beta carotene, folic acid, etc. It is high in fiber which softens stools and provides relief from constipation. But green or unripe papayas contain latex, a substance that can cause miscarriage or premature birth of a baby and other complications. So green, raw or semi-ripe papayas MUST BE COMPLETELY AVOIDED. Even though ripe papayas are full of nutritional value, you should consult the doctor before consuming them.
Mango during pregnancy
Many women consume mangoes during pregnancy. Mango is another fruit that is rich in Vitamin C. Only one cup of mango can fulfill your full recommended daily allowance. But the main reason to recommend this to pregnant women is because of their abundance of Vitamin A. It is not only essential for our body but also very rare to get.
Lack of Vitamin A at a birth time can cause a reduction in immunity and a higher risk of complications such as diarrhea and respiratory infections. Mangoes are seasonal fruits so it is difficult to get them the whole year. But even if it is found, you should be aware not to eat too much. Research suggests eating mangoes in moderation. So you can eat them with fruit salad.
Jackfruit in pregnancy
There is a huge debate between consuming Jackfruit in pregnancy. Though they are nutritions packed but some women think Jackfruit causes miscarriage. Well, still no solid evidence has been found to support this thought.
An adequate amount of Jackfruit during pregnancy can relieve you from stomach problems, helps in the growth and development of the baby, control blood pressure level, prevents fatigue, helps in digestion, reduce stress, and boosts the immune system. On the other side, diabetic women should avoid it as it fluctuates sugar levels.
Women with pre-existing blood-related health conditions should avoid it too. Sometimes Jackfruit can be responsible for diarrhea and allergies.
Dragon fruit in pregnancy
For its excellent nutritional value and numerous benefits, it is great to eat dragon fruit in pregnancy. Dragon fruit is a storehouse of energy. Monounsaturated fats in it are necessary for the proper formation of the brain in the fetus. Dragon fruit prevents infections caused by microbes.
It also contains calcium and phosphorus. These two minerals assist to develop and grow the bone structure. Pregnant women often face the problem of lower hemoglobin. Dragon fruit is rich in iron and enhances hemoglobin in the blood. As a result, it prevents women from anemia during pregnancy.
Dry fruits in pregnancy
Many people like to eat dry fruits because of their size and they are easy to preserve. But is it safe to eat dry fruits in pregnancy? Well, there are some pros and cons. Like fresh fruits, Dry fruits are also very nutritious. The vitamins and minerals contained in dry fruits can fulfill the RDA for pregnant women.
But you need to remember that most of the dried fruits are high in sugar. In addition, they do not contain water, unlike fresh foods. So eating only dry fruits cannot hydrate a woman during pregnancy. So it is wise to eat dry fruits additionally with fresh fruits and should not avoid fresh fruits.
Blueberries during pregnancy
Blueberries are packed with nutrients that help women during pregnancy. They are great sources of soluble and insoluble fiber which improve digestion and constipation by softening stools. The potassium in blueberries assists to prevent and regulate hypertension in expecting mothers.
In addition, the antioxidants diminish immense stress during pregnancy. Blueberries have vitamin C which aids to improve immunity and gives protection from infection to pregnant women. By eating blueberries pregnant women can prevent pre-eclampsia and maintain weight gain.
Cherries during pregnancy
The bright red cherries are one of the favorite fruits of all as well as it is suitable to eat cherries during pregnancy. Cherries are filled with Vitamin C so that they aid us to cure infections such as a common cold or cough. Cherries also help our body to maintain proper blood supply to the placenta.
Pregnant women need a sufficient amount of rest and sleep. Cherries contain melatonin which is very helpful for adequate sleep. They assist in developing your baby’s brain. They are low-calorie fruits so you do not need to worry about weight but will get proper nutrition.
Pears during pregnancy
Pears are known as close cousins of apples. They are loved by all and can be beneficial for pregnant women. They are rich in fiber. So eating pears can help you to ease constipation, a common pregnancy symptom.
You should not peel the skin of pears because it is very much edible. Pears are full of pectin which is great for your digestion system. Like many other fruits, pears also have Vitamin C. We all know that Vitamin C can boost your immune system which is very important in this stage.
Figs during pregnancy
For its tremendous nutritional value, figs are considered as one of the healthiest fruits. Figs are loaded with calcium which is essential for the development and strength of bones and teeth for pregnant women. Omega 3 and folate are found in figs. They take part in brain development. Figs are rich in iron which prevents anemia during pregnancy.
They can also relieve you from morning sickness and balance blood sugar and cholesterol levels. For these reasons, it is recommended to eat figs during pregnancy. But eating too much can harm you such as reducing blood sugar too much, fluctuating blood pressure, causing allergies, etc. So you need to be careful about that.
Peaches during pregnancy
You can eat peaches during pregnancy. Peaches are high in Vitamin C. This vitamin not only boosts our immune system but also helps to absorb iron during pregnancy. The potassium in peaches regulates fluid balance in the body and prevents fatigue, cramps, and swelling.
In addition, it reduces anxiety and depression during pregnancy. Peaches are loaded with fiber which relieves you from constipation. It also contains other nutrients like phosphorus, magnesium, folic acid, and beta carotene. But eating too much can harm your body. So experts recommend not to consume more than two peaches per day.
The best fruits to eat during pregnancy
These are the best fruits to eat during pregnancy.
- Apples: Apples contain Vitamins A and C, pectin, lots of water and both soluble and insoluble fiber to prevent constipation.
- Watermelons: Watermelons keep you hydrated during pregnancy. They are also packed with potassium, zinc, and folate.
- Oranges: Oranges not only hydrate you and provide Vitamin C but also are rich in folic acid.
- Mangoes: Mangoes are full of fiber and contain Vitamin B, C, K, choline, magnesium.
- Bananas: Bananas give relief from nausea and vomiting, reduce anxiety and are a good source of potassium.
Fruits to eat during pregnancy first trimester
Fruits are one of the best ways to fill up the essential nutrition during the first semester. Folic acid is very important during the first trimester as it prevents neural tube defects. Oranges, strawberries, grapefruits contain lots of folic acids. Guavas and citrus fruits such as lemons, oranges will give you vital Vitamin C.
At least one banana is recommended to eat in the first trimester. Avocados, pears, cantaloupes, cherries, apples, watermelons, pomegranates, mangoes, etc can be eaten for various vitamins and minerals such as iron, potassium, magnesium. So women need these fruits to eat during pregnancy during the first trimester.
What fruit should I avoid during my first trimester?
Though fruits give you essential nutrients in your body, there are some fruits you should avoid during your first trimester.
Grapes: Where some experts recommend eating grapes, others suggest avoiding them. Grapes can cause resveratrol toxicity. Eating too much grapes can produce heat which is harmful to both pregnant mother and baby.
Papayas: Raw or semi-ripe papayas have latex which is harmful during pregnancy.
Tamarind: Tamarind causes miscarriage, pre-term birth and should not be consumed too much.
Pineapple: Eating too much pineapple can lead to early labor.
Is banana harmful in pregnancy?
Bananas are safe to eat during pregnancy. Banana is nutritious packed fruit. It contains Vitamin B6 which relieves nausea and morning sickness. Folate in bananas prevents neural tube defects and reduces birth defects in the baby. Bananas are rich in magnesium which balances the fluid level and gives relief from nausea and vomiting.
Calcium and potassium in bananas can reduce night leg cramps. For these benefits experts recommend consuming at least one banana during the first trimester. But it should be eaten to a limit. Pregnant women with gestational diabetes are suggested to not eat too much banana as it can increase sugar levels. So if you have this issue you should talk to your doctor before eating a banana.
What are the best fruits for pregnant women?
Eating fruits during pregnancy can provide you with essential nutrition for both mothers and the baby. Apple, banana, orange, watermelon, mango, and pomegranates are the best fruits for pregnant women. Besides that, you can also eat different types of berries, avocados, pears, strawberries, kiwi, peaches, cantaloupe, lemons, guava, cherries during pregnancy.