During pregnancy, fetal health depends entirely on what you receive as nutrients. Pregnancy is one of the most sensitive stages of a woman’s life. A very important part of your nutrition during pregnancy should consist of fruits and vegetables, which should include a large portion of your daily meal. Eating healthy foods rich in vitamins, fiber, and minerals and taking care of nutrition during pregnancy promotes full fetal growth and also helps the health of the mother.
Fruits are an important part of the diet that should be included in the daily diet, Fruits in the pregnancy diet provide nutrients to the mother, and fetus, such as β-Carotene. β-Carotene boosts tissue and cell growth and strengthens the immune system. Vitamin C in fruits is vital for dental health and bone growth. One of the reasons it is recommended to eat fruit during pregnancy is that the folic acid in fruits helps the fetus to grow. further, the fiber in fruits helps you avoid problems such as constipation and hemorrhoids.
If you haven’t eaten some special fruit before, be careful
Eating some specific fruits can cause allergies in pregnant women. The sensitivity reaction is a matter that is determined by each person’s experience. Fruits such as kiwi and strawberries may cause allergies. Pregnant women may make allergy symptoms if they eat these fruits for the first time. If a pregnant woman realizes that she is allergic to fruit, she should reduce consumption. Fruit allergies usually occur when supplementary feeding use to breastfeed the baby, and during this time, if the fruits consume for the first time, it may cause allergies.
How much fruit should eat a pregnant woman?
According to recommend the American Pregnancy Association, consuming 2 until 4 serving of fruit and 4 serving of vegetables par a day.
One serving of fruit includes an average piece of whole fruits almost around the size of a tennis ball, or we can chop fruit as much as one cup.
One serving size of vegetables:
1/2 cup of raw or cooked vegetables
1/2 cup of vegetable juice
1 cup leafy greens
which fruits are highly recommended in pregnancy?
Here are some types of fruits that you can add to your diet during pregnancy. These fruits are all good for fetal growth and maternal nutrition. Your fruit diet during pregnancy should include
Apricots
This delicious fruit a source of iron for the pregnant woman. It is a very beneficial fruit in pregnancy’s feeding. You can eat 2 to 4 apricots a day.
- containing vitamins A, C, E, beta-carotene, phosphorus, silicon, calcium, iron, and potassium.
- Apricots have all the wonderful nutrients that help your fetus grow healthy.
- Apricots are a rich source of iron that helps in preventing anemia.
Cherries
This fruit a source of vitamin C for pregnant women
- During pregnancy, you need enough vitamin C to fight infectious diseases such as colds and pimples. To get this vitamin, put cherries in your pregnancy nutrition.
- Eating cherries in the bloodstream helps the placenta and fetus.
- Cherries also contain melatonin, a powerful hormone that is an antioxidant and helps fetal cells grow in the mother’s womb. Melatonin, with anti-stress ability, helps pregnant mothers get a good night’s sleep.
Grapes
Grapes can be a great option to add to your pregnancy diet Grapes are rich in essential nutrients such as fiber, silica-derived acids, oxalic acid, pectin, magnesium, calcium, iron, folic acid, and vitamins B1, B2, B6, B12, B12, A, C, and K. This fruit is also rich in important enzymes. The nutrients in grapes help the biological changes that occur during pregnancy.
Grapes contain antioxidants that boost the immune systems such as, flavonoids, tannins, linalool, anthocyanin, and granules, which also help prevent infection.
Apple
Eating apples helps the body in many ways and should be added to feeding pregnancy. Apples contain nutrients for fetal growth, which Include Vitamins A, E, D, Potassium, and Fiber. The results of a study showed, eating apples during pregnancy reduces the risk of asthma and allergies in children.
In another article, about the benefits of Apples
Pears
Pears are rich in these nutrients: folate, potassium, fiber. Having plenty of fiber in your diet helps constipation, which is a common problem in pregnant women. Potassium helps keep the baby’s and mother’s heart-healthy. It also causes cell rebuilding.
Bananas
Doctors usually recommend eating a banana every day during the first trimester of pregnancy. Bananas are rich in the following ingredients
contain folate, vitamin C, B6, potassium, magnesium, and more
- Folate plays an important role in the development of the nerves and the brain, as well as the spinal cord. The deficiency of this vitamin may cause premature birth of the fetus or any defect in the prenatal stage.
- Vitamin B6 helps control the level of sodium in the body and prevents maternal vomiting during pregnancy. To get rid of vomiting, add bananas to your diet’s nutrition list.
- The abundant magnesium in a banana helps balance the body’s liquids
- Potassium is essential for protecting the body against possible stroke or any complications of pregnancy.
Mango
Mango is rich in vitamins A and C needed to digestion, reduce constipation, and cure minor infections in the mother and fetus. One cup of chopped mango provides 100 percent of your daily vitamin C and more than 30 percent of your vitamin A. The baby born with vitamin A deficiency may be less immune and have a higher risk of postpartum complications such as respiratory infections.
Dried Fruit
Nutrients ingredients in dried fruit are fiber, vitamins, and minerals. Dried fruit contains all the same nutrients as fresh fruit. Therefore, pregnant women can get their RDA (Recommended Dietary Allowance) vitamins and minerals by eating some of the dried fruits.
However, keep in mind that dried fruit can be high in sugar and does not contain fresh fruit juice. This means that it does not help digestion. Pregnant women should only consume dry fruits in moderation and avoid sweet fruits in general.
Summary
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