Eating Nutritious Foods when Pregnant – 5 kinds of Fruits You Should Try
Expecting moms are required to follow a balanced, healthy diet all throughout their pregnancy. Eating the right types of food will ensure the health and protection both the mother and her stillborn child. Hence, vegetables and fruits should be part of their daily diet. According to the United States Department of Agriculture, pregnant women should consume at least two cups of fruits every day.
Since there are abundant fruit choices, we pick five of the most recommended fruits by moms and health experts.
Fruits Rich in Vitamin C
Oranges, limes, lemons, strawberries, kiwi, grapefruit, and honeydew are some of the fruits rich in vitamin C. Perhaps you haven’t heard yet, vitamin C is an essential vitamin to boost the body’s absorption of vital minerals such as iron.
You can add strawberries to your cereals, or have orange juice and grapefruit every meal. Your salads will be healthier if you add some lemon zest to it. Cantaloupe melon is also useful as it contains other vitamins and minerals like phosphorus, iron, calcium, carotenoids, and vitamins A and B1.
According to studies consuming this type of fruits will help reduce the morning sickness and uneasy feelings and relieves heartburn during your first trimester.
Fruits Rich in Potassium
Leg and muscle cramps are common during pregnancy. Consuming adequate potassium helps alleviate this symptom as it aids in maintaining the balance of electrolyte fluid in the body cells. Under this category, you can find banana, peaches, cherries, grapes, watermelon, apple, apricots, plums, and kiwi.
Likewise, potassium-rich foods help in reducing the blood pressure while keeping your cells and muscles working at its best. It also keeps the heart beating and in good shape. However, take note that too much potassium is bad for the body so always monitor the serving size you intake.
Fruits Rich in Folic
One of the most common diseases of pregnant moms is anemia or the lack of iron in their blood. Thus, doctors usually prescribe them to take folic supplements. The body demands a lot of during pregnancy, so mothers have to make sure that they take adequate amount of folic and other vitamins.
Take note that folic is vital in the production of nucleic acids and hemoglobin. Folic deficiency can impede the formation of red blood cells which result to anemia. It can put you and your baby at risk to make it a habit of eating fruits and other foods that are high in folic. It includes banana, orange, avocado, strawberries, and tomato.
Fruits Rich in Fiber
While most vegetables are packed with fibers, fruits also contain a significant amount of it. Aside from Vitamin C and beta-carotene, mangoes are rich in fiber which helps in proper digestion and bowel movement. Pregnant moms would agree that it ‘s hard for them to poop regularly. Thus, consuming fiber-rich fruits is highly recommended.
Aside from mango, you can also get fiber from apples, banana, orange, pears, figs, raisins and raspberries. Incorporating these fruits in your diet will prevent you from suffering chronic constipation, reduce your cholesterol, reduce hemorrhoids which is also common in pregnant women and improves your heart condition.
Fruits Rich in Antioxidants
Antioxidants are compound that offers protection against auto-immune diseases and cancer. It also helps in neutralizing free radicals produced by the body or through various environmental influences. It can delay the fetal development and increase a mother’s risk to other diseases.
Experts call them super foods as they tend to provide almost all sorts of vitamins and minerals we need to stay healthy. Grapes are loaded with phytochemicals that help combat heart disease and cancer. Red berries like strawberries and raspberries are packed with ellagic acid. It is also an antioxidant that can protect the body in fighting cancer-causing agents.
Other fruits to try are pineapple, pomegranate, grapefruit, wild berry, black currant, and prunes. All of these are high in antioxidants and promotes healthy cells.
You Are What You Eat
Pregnant or not, we can say that we are what we eat. Thus, it is critical for expecting moms to choose only the best food to ensure her health and her baby’s development and nutrition. Vegetables might not be your thing so make sure to take the right amount of fruits daily to reach your nutrition goals!
Fortunately, there are plenty of common fruits that offer a variety of essential nutrients. Just remember, too much of everything is not good, so it eats moderately and takes the advice of your doctor until your safe delivery.