Pregnancy is an amazing experience that causes significant physical and emotional changes in a woman’s body. This is why we have decided to talk about pregnancy and fruits today. Pregnancy is tough and this makes it critical to prioritise good nutrition during this time. Fruits are an essential component of this nutritious diet. They offer numerous health benefits, including essential vitamins, minerals, fibre, and antioxidants. This makes them an ideal food group for pregnant women to consume. Pregnancy and fruits have been linked to a lower risk of complications such as preterm birth and gestational diabetes.

A woman’s body changes during pregnancy to accommodate the growing foetus. The changes may include weight gain, hormonal fluctuations, and changes in the reproductive, cardiovascular, and musculoskeletal systems. A healthy pregnancy requires a well-balanced diet that includes a variety of fruits.

As a result, we recommended that fruits be included in the diet to ensure optimal health for both the mother and the baby. This further emphasises the important link between pregnancy and fruits.

The Biology of the Body – Pregnancy and Fruits

During pregnancy, fruits are beneficial to women because the nutrients they contain are beneficial to them. Pregnancy and fruits are an important mix, as they provide what the mother needs during that time. Here are some of the nutrients found in fruits that can be particularly helpful during pregnancy:

• Folate: Folate, also known as folic acid, is important for the development of the neural tube in the foetus, which eventually becomes the baby’s brain and spinal cord.
• Vitamin C: Vitamin C helps with the absorption of iron, which is important for the formation of red blood cells. It also plays a role in the formation of collagen, which is important for healthy skin, cartilage, and bone development. 
• Potassium: Potassium helps regulate blood pressure, which is important during pregnancy to prevent complications like preeclampsia.
• Fibre: Fibre is important for maintaining regular bowel movements and can help prevent constipation, a common issue during pregnancy.
• Vitamin A: Vitamin A is important for foetal growth and development, particularly in the development of the eyes, skin, and immune system.

It’s important to note that while fruits are a great source of nutrients, you should eat a balanced diet. This means your meals should include other sources of nutrients like protein, whole grains, and vegetables. If you are not pregnant yet and reading this for when you get pregnant, we have good news. We know that low libido might be one of the reasons you are not heavy right now. So, check out our article on fruits that will help you and your partner battle low libido.

Pregnancy and Fruits – 6 Fruits to Include in Your Diet

Eating a healthy, balanced diet is important for your body and your baby’s health. However, here are some fruits that you can include in your diet when pregnant:

1. Berries 

Berries are a nutritious choice for pregnant women due to their high content of vitamin C, fibre, folate, antioxidants, and water. These nutrients are essential for so many functions like maintaining regular bowel movements. They also help you in preventing constipation and support the development of the neural tube in the fetus. Another feature for them would be to protect the body against damage from free radicals and stay hydrated.

Berries are available in a variety of types, such as strawberries, blueberries, raspberries, and blackberries. It’s important to wash berries thoroughly before eating to avoid harmful bacteria.

2. Apples 

Apples are a nutrient-dense fruit that can provide many benefits to pregnant women. This is because they are high in fibre, vitamin C, potassium, vitamin A, and quercetin. These nutrients can help prevent constipation, support the immune system, regulate blood pressure, and reduce the risk of complications during pregnancy.

Pregnancy and fruits go hand in hand, and apples are a great addition to any pregnant woman’s diet. Apples can be easily incorporated into a healthy and balanced diet, either as a snack or added to different dishes. It’s important to wash apples thoroughly before eating and to choose organic options when possible to avoid exposure to pesticides.

3. Bananas 

Bananas are a nutritious and convenient fruit that can provide many benefits to pregnant women due to their high content of potassium, vitamin C, vitamin B6, fibre, and folate. These nutrients can help regulate blood pressure, support the immune system, promote the development of the brain and nervous system in the fetus, prevent constipation, and support the formation of the neural tube.

Bananas can be easily incorporated into a healthy and balanced diet, either as a snack, added to smoothies, or used as a natural sweetener in baked goods. It’s important to choose ripe bananas and wash them thoroughly before eating to remove any potential contaminants.

4. Oranges 

Oranges are a citrus fruit that is rich in several nutrients that can benefit pregnant women due to their high content of vitamin C, folate, fibre, potassium, and water. These nutrients can support the immune system, promote the development of the neural tube in the fetus, prevent constipation, regulate blood pressure, and prevent dehydration.

Oranges can be easily incorporated into a healthy and balanced diet, either as a snack, or added to salads, smoothies, or juices. It’s important to wash oranges thoroughly before eating and to choose organic options when possible to avoid exposure to pesticides. Pregnant women should consume oranges in moderation to avoid excessive sugar consumption.

5. Mango 

Mangoes are a rich source of essential nutrients such as vitamin C, vitamin A, fibre, potassium, and vitamin E that can benefit pregnant women. These nutrients can help support the immune system, fetal growth and development, regulate blood pressure, prevent constipation, and protect the body’s cells from damage.

Mangoes can be easily incorporated into a balanced diet as a snack, in salads, smoothies, or desserts. It’s important to wash them thoroughly and choose organic options when possible to avoid exposure to pesticides. However, due to their high natural sugar content, pregnant women should consume mangoes in moderation.

6 Papaya 

Papayas are a good source of vitamin C and vitamin A, making them a healthy option for pregnancy and fruits. However, it’s important to note that unripe or partially ripe papayas contain a substance called latex, which can cause contractions and may harm the foetus. Therefore, it’s best to avoid unripe or partially ripe papayas during pregnancy.

Best Practices for pregnant women

Best practices for pregnant women include attending regular prenatal care appointments, maintaining a healthy and balanced diet, staying hydrated, getting regular exercise, getting enough rest, avoiding harmful substances like smoking, alcohol, and drugs, managing stress, and educating themselves about pregnancy and childbirth. Following these best practices can help ensure a healthy pregnancy, monitor the health of the mother and the developing fetus, reduce the risk of complications, and prepare for childbirth.

Conclusion on Pregnancy and Fruits

Finally, pregnancy and fruits go hand in hand, and incorporating a variety of fruits into a well-balanced diet is critical for pregnant women to obtain essential nutrients that support their health and the development of their babies. Berries, apples, bananas, oranges, kiwis, and mangoes are all great fruit options for pregnant women. These fruits provide essential vitamins, minerals, fibre, and antioxidants that can help support the immune system, foetal growth and development, regulate blood pressure, prevent constipation, and protect the body’s cells from damage. 

These fruits are available at our store, Fruit Garden,  send a direct message to us on Instagram so that you can easily have access to these nutritious fruits. Remember to always wash them thoroughly before eating and choose organic options whenever possible to avoid pesticide exposure.