The Best Fruits In Pregnancy
The most advisable thing for mothers is to consume at least 3 to 4 pieces a day of fruits during pregnancy. Fruits provide various nutrients, fibers and vitamins that are beneficial for the health of women and the baby that is being formed.
Among the most important vitamins that fruits contain, we can highlight vitamin A, which the baby needs for the development of its cells, tissues, vision and immune system ; and vitamin C, which is essential for the formation of the child’s bones and teeth.
Fruits also have collagen, which is important for connective tissues; potassium, which helps control blood pressure; and folic acid, which helps prevent neural tube defects and helps the baby have a healthy weight at birth, according to an article published in the journal “PLos One.”
For these reasons, it is important that fruits are a common food in the woman’s diet at this stage. Logically, they should be supplemented with other foods, according to the specific needs that the doctor detects in the pregnant woman.
The best fruits in pregnancy
The fibers in fruits and vegetables also bring several benefits to the body, including the proper functioning of the intestines, which helps prevent constipation and hemorrhoids. In addition, the contribution of fiber reduces the risk of cardiovascular disease in the medium term, according to a study published in 2016. These discomforts are very common in pregnancy.
Next, we will present which are the best fruits in pregnancy:
- Apricot (apricot)
One of the most frequent problems during pregnancy are problems derived from intestinal transit. Albaciroque is a food that contains fiber and helps fight constipation.
- Raspberry
It is one of the most recommended foods during pregnancy. Raspberries improve the baby’s oxygen supply. In addition, they provide vitamin C, quercetin and proanthocyanidins, thus protecting the baby’s tissues. This makes it one of the most demanded fruits by pregnant women.
- Strawberries
Strawberries are beneficial during pregnancy, because they help improve circulation. In addition, they provide a large amount of vitamin C, promote iron absorption and improve defenses. They are totally recommended during pregnancy.
- Figs
Both dried and natural figs are beneficial for pregnant women. They provide potassium and other minerals that help to strengthen the muscular nerve function of the future mother. On the other hand, they also prevent constipation and problems related to hypertension.
Other fruits that you should consume regularly
- Pineapple
This fruit contains calcium, vitamin C and other nutrients that mainly help improve digestion. It is important because this, precisely, is one of the most common problems in pregnant women.
- Apple
If you are looking to stabilize blood glucose levels, this is the ideal fruit that should accompany you during this stage. It is highly recommended for moments of craving and controlling the increase in appetite. In this way, you will not abuse chocolate and other foods that are not recommended for pregnant women.
- Pear
Given its diuretic effect, pears are very healthy for pregnant women. They help to avoid energy ups and downs and other symptoms in the expectant mother, such as mood swings, caused by hormonal changes.
- Watermelon
It is a fruit rich in lycopene and an antioxidant that helps protect the heart and brain. Watermelon is part of the list of the best fruits in pregnancy, because it provides a large amount of water along with natural sugars, which are very beneficial in pregnancy.
- Grapefruit
It is a powerful antioxidant, which helps fight free radicals, which cause many diseases today. In addition, it is a citrus that improves the absorption of vegetable iron thanks to its contribution of vitamin C.
Eat fruit in pregnancy!
Whenever possible, it is best to eat 2 cups of fruit and 2 to 3 cups of vegetables a day. Here are some examples of how much to drink in cups:
- 1 cup of raw or cooked vegetables.
- 1/2 cup of dried fruit.
- 1 cup of juice that contains 100 percent fruits or vegetables.
- 1 medium to large fruit (1 large orange, 1/2 large apple).
- 2 medium bananas or 1 large banana.
- 1 cup of raw, canned or frozen fruits.
Fruits in pregnancy generate many benefits for our health and provide many nutrients for the baby to develop properly. Include them in your diet in the recommended amount to obtain all their benefits. You can also add a fruit that is not included in the list, although it is always advisable to consult your family doctor beforehand.
