It is not anything new to hear that soon-to-be mothers need to stay healthy and well. This is to be able to pass all the good nutrients and energy to your unborn baby. Apart from eating vegetables, what are the best fruits for pregnant women to add into the mix? Find out here.
Healthy Food and Fruits for Pregnant Women
Being pregnant entails more nutritional requirements for you and your baby. A healthy pregnancy requires an additional 300 calories per day. These calories should come from a well-balanced diet of protein, dairy, fruits, vegetables, and whole grains, with minimal sweets and fats. A healthy, well-balanced diet can also help to relieve some pregnancy symptoms, such as nausea and constipation.
The Academy of Nutrition and Dietetics suggests the following key components of a healthy pregnancy lifestyle:
- Appropriate weight gain
- Balanced diet
- Regular exercise
- Adequate and timely vitamin and mineral supplementation
To achieve a healthy and well-rounded pregnancy, below are some particular nutrients you need to look into:
You can get your daily dose of vitamins from a wide array of fruits for pregnant women. A cohort study reported there are good benefits to eating more fruits during pregnancy. It reported that children of those mothers performed better on developmental tests when they were one year old.
In addition to your prenatal vitamins, the American College of Obstetricians and Gynecologists (ACOG) prescribes that expecting mothers should aim for an average daily intake of at least 200 mg docosahexaenoic acid (DHA).
14 Fruits for Pregnant You Should Try
Oranges
On top of this list of fruits for pregnant women is a favorite citrus fruit of all time. Not only it can provide you with good amounts of vitamin C but it can also be a great source of folic acid. Folate or folic acid is a type of vitamin B aiding the prevention of problems in the central nervous system.
The American College of Obstetrics and Gynecology suggests that a woman planning to get pregnant to take folate of approximately 400 mg per day. You can increase the levels of folic acid by 600 mg once you are already pregnant.
Bananas
While we know our bananas to contain a good amount of potassium, they also contain other vitamins and nutrients, such as:
- Vitamin B6
- Vitamin C
- Magnesium
- Fiber
- Folate
Vitamin B6 is helpful in easing nausea and vomiting during early pregnancy. Moreover, it can aid in brain development and immune functioning in infants.
Mangoes
You might be craving some type of food with a tinge of sourness. Mangoes, both ripe and unripe, are also rich in vitamin C, as well as vitamin A.
Being a good source of vitamin A, mangoes help minimize the possibility of being deficient in this specific vitamin. Because of this, consumption can also help lower the risk of any problems like diarrhea or other respiratory problems.
Apples
Indeed, an apple a day lessens your chances of meeting your doctor due to problems or such conditions. Similar to the previously mentioned fruits, apples also contain potassium and vitamin A.
What makes it remarkable is the presence of pectin, a prebiotic that sustains the good bacteria in the digestive tract.
Berries
Blueberries, blackberries, strawberries, raspberries, and grapes all belong to one big berry family that include the following nutrients:
- Fiber
- Folate
- Carbohydrates
- Vitamin C
Some of them also have antioxidant properties through their phytonutrients such as anthocyanins and flavonoids.
Other notable fruit options for you include:
- Avocados
- Cherries
- Kiwis
- Pomegranates
- Lemons
- Guavas
- Pears
- Watermelons
- Dried fruits
Key Takeaways
It is inevitable to have sweet cravings especially during pregnancy. But the good thing is, fruits for pregnant women can not only satisfy your sweet tooth, but also cover your nutritional needs.
So, go and enjoy yourself with the guidance of your doctor, of course, to ensure a happy and healthy pregnancy ahead.
Learn more about Being Pregnant here.
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