5 Fruits To Eat During Pregnancy

5 Fruits to Eat when Pregnant Diet is an essential part of pregnancy and pregnant women should think twice before eating anything. This is to ensure protection of both the mother and the growing baby in the womb. Incorporating fruit into the pregnancy diet is a healthy and delicious way to boost nutrient intake, while aiding the growth and development of the baby. It is recommended by the USDA that pregnant women should consume 2 cups of fruit daily. This may include fruit that is canned, fresh, dried or frozen, or 100% percent fruit juices. Most types fruit are good for pregnant women and the baby; just make sure it will not interfere with the bladder. Here are some of the best healthy fruits to eat during pregnancy.

1. Avocado

While many think avocados are vegetables, they are actually classified as fruit. Avocados have high amounts of folic acid, which is very good for both the mother and the fetus. They help strengthen the nervous babies and reduce the risk of babies to be born with disabilities. Folic acid (vitamin B9) is soluble in water, which means the vitamin cannot be stored in the body for very long. As a result, pregnant women need regular intakes of folic acid to assist in producing and maintaining DNA and RNA as genetic material body. Research in the United States indicated that the first trimester is the period of formation of the fetal nervous system, including the brain and spinal cord. Babies with folic acid deficiency may suffer from urinary tract defects, heart problems, cleft lip, and limb defects. Folic acid deficiency also affects brain formation and function, the nerves, and spinal cord, which may result in birth defects. When there is an insufficient supply of folic acid for the fetus, it will take nutrients from the mother’s reserves, which can be bad for the mother’s health. Aside from insomnia, the mother may become susceptible to fatigue, anemia, depression, and forgetfulness. The mother may also face the threat of suffering from colon cancer, pancreatic cancer, and breast cancer.

2. Bananas

Anemia is one of the diseases often experienced by pregnant women. This is caused by lack of iron in the blood, which may result in maternal mortality. The maternal body demands a lot of energy and bananas are a great source as it contains vitamins that would ensure adequate intake of iron to avoid anemia. Kathleen Zelman, MPH, RD stated that banana also contains folic acid, which is easily absorbed by the fetus form the uterus. Folic acid is necessary in making hemoglobin and nucleic acids. Deficiency in folic acid can interfere with the formation of red blood cells, causing anemia. Suffering from anemia during pregnancy can put the mother and the baby at risk. Avoid this by eating bananas on a regular basis or star fruit as an alternative.

3. Cantaloupe Melon

Cantaloupe melon is good for pregnant women as it contains essential nutrients needed for pregnancy. Some of the nutrients that be found in the fruit are calcium, phosphorus, iron, Vitamins A, C, and B1, anticoagulants, and carotenoids. Consumption of cantaloupe melon while pregnant can help can help relieve discomfort that comes with pregnancy. It reduces feelings of nausea, reduces morning sickness especially during the first trimester, and relieves the symptoms of heart burn in the stomach. Regular consumption of cantaloupe helps in brain development, immune system, muscles, and eyesight.

4. Mango

Mangos are among the healthiest fruits that pregnant women should include in their diet. For one, it is high in fiber, which is necessary for smooth digestion, especially for pregnant women who complain about digestion. When digestion is not smooth enough, it may disrupt the absorption of nutrients in the body. The fruit is also rich in potassium essential for fluid balance. If too much fluid is retained in the body, it may lead to swollen feet. Beta carotene and vitamin C are some antioxidants that can be found in the fruit. These are compounds that provide protection against cancer as they neutralize free radicals. These free radicals are unstable molecules produced by the different chemical systems of the body, solar radiation, smoking cigarettes, and different environmental influences. Most of all, these free radicals can cause delay in fetal development.

5. Grapes

Grapes offer multiple benefits to pregnant women, especially in treating chronic venous insufficiency-poor circulation, edema, and hemorrhoids. These things often happen during pregnancy and after childbirth. As stated by the University of Maryland Medical Center, grape extract is helpful in controlling blood sugar levels, aside from coping with hypertension and diabetes during pregnancy. The fruit also helps increase skin elasticity, especially the part in the abdomen. Increased blood circulation is another benefit, which is the result of reduced swelling. The fruit is also helpful in relieving constipation and other digestive problems often experienced during pregnancy.

Summary

When pregnant, it is very important to be more careful in choosing what to eat. This is not only for your own welfare, but that of your baby most of all. Make sure to have all the necessary nutrition in enough amounts to meet the daily requirements for the body. Given this, fruits are loaded with essential nutrients and health benefits that will ensure health and protection for you and your baby. Be sure to include the above mentioned fruits in your diet to stay healthy while pregnant.

Resources:

http://www.whattoexpect.com/pregnancy/eating-well/week-11/big-nutrition-small-packages.aspx http://www.newhealthguide.org/Fruits-To-Eat-During-Pregnancy.html http://www.huffingtonpost.ca/2013/01/24/pregnancy-foods_n_2536877.html http://www.mbg.com.my/MBG/news-a-updates/weekly-info/1403-fruits-for-pregnant-women.html https://woolworthsbabyandtoddlerclub.com.au/pregnancy/pregnancy-health-and-nutrition/why-bananas-are-good-for-you-during-pregnancy/

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