Healthiest fruits for pregnancy are incredibly important. A fruit snack (high in fiber, low in fat and calories) can keep you from feeling too hungry between meals. During pregnancy, it is especially important to eat fresh fruits and vegetables that are rich in vitamins and minerals. If a nutrient is not consumed during pregnancy, it will not be available to the baby through breastfeeding. Not every fruit can be eaten safely during pregnancy and particular fruits are even thought to prevent miscarriage. Which ones? Be sure to read on!
Which fruits should you eat during pregnancy?
Making healthful food choices is crucial for women when they are pregnant. Their diet will provide the fetus with the nutrients essential for growth and development.
A nutritious diet plays an essential role in a person’s overall health, helping the body to function effectively and reducing the risk of some diseases.
Most people are aware that a healthful diet should include plenty of fruits, vegetables, whole grains, lean protein, and healthful fats. However, they may not realize that specific fruits are particularly beneficial during pregnancy.
In this article, we explain why it is important to eat fruit during pregnancy. We also cover which fruits are best to eat during this time, and which types of fruit pregnant women may wish to avoid.
What are the benefits of eating fruit during pregnancy?
Eating a healthful, varied diet is particularly important during pregnancy as the right nutrients can help the fetus to develop and grow as it should.
In addition to supporting the growing baby, an increased intake of vitamins and minerals can help a pregnant woman keep her own body in the best condition possible.
Eating plenty of fresh fruit during pregnancy can help to ensure that both the woman and baby remain healthy. Fresh fruit contains lots of essential vitamins and nutrients and is a good source of fiber too.
The best fruits to eat during pregnancy
Snacking on fruit can be a great way to boost vitamin intake in addition to curbing sugar cravings.
Below, we list 12 of the best fruits to include in a healthful pregnancy diet.
- vitamins A, C, and E
- beta carotene
All of these nutrients help with the baby’s development and growth. Iron can prevent anemia and calcium helps bones and teeth grow strong.
Oranges are an excellent source of:
- vitamin C
Oranges are great for keeping a person hydrated and healthy. Vitamin C can help prevent cell damage and assist with iron absorption.
Folate can help prevent neural tube defects, which can cause brain and spinal cord abnormalities in a baby. Neural tube defects can cause conditions such as spina bifida, where the spinal cord does not develop properly, and anencephaly, in which a large part of the brain and skull is missing.
Mangoes are rich in vitamins A and C.
One cup of chopped mango provides 100 percent of a person’s recommended daily allowance (RDA) of vitamin C and more than a third of their RDA of vitamin A.
A baby born with vitamin A deficiency may have lower immunity and a higher risk of postnatal complications, such as respiratory infections.
Pears provide lots of the following nutrients:
Getting plenty of fiber in a pregnancy diet can help ease constipation, a common pregnancy symptom.
Potassium can benefit heart health for both the woman and baby. It also stimulates cell regeneration.
Pomegranates can provide pregnant women with plenty of:
- vitamin K
Nutrient-dense pomegranates are also a good source of energy, and their high iron content helps prevent iron-deficiency.
Vitamin K is also essential for maintaining healthy bones.
Research suggests that drinking pomegranate juice may help to decrease the risk of injury to the placenta.
Avocados are an excellent source of:
- vitamins C, E, and K
- monounsaturated fatty acids
- B vitamins
Avocados contain healthful fats that provide energy and help to prevent neural tube defects. They also boost the cells responsible for building the skin and brain tissues of the developing baby.
The potassium in avocados can provide relief from leg cramps, another symptom that is common during pregnancy, particularly in the third trimester.
Guava is an excellent choice of fruit for people wanting more of the following nutrients:
- vitamins C and E
Guava contains a varied combination of nutrients, making it ideal for pregnant women. Eating guava during pregnancy can help to relax muscles, aid digestion, and reduce constipation.
Bananas contain high levels of:
- vitamin C
- vitamin B-6
The high fiber content of bananas can help with pregnancy-related constipation, and there is some evidence to suggest that vitamin B-6 can help relieve nausea and vomiting in early pregnancy.
Eating plenty of grapes can boost people’s intake of:
- vitamins C and K
- organic acids
The nutrients in grapes can help to aid the biological changes that occur during pregnancy.
They contain immune-boosting antioxidants, such as flavonol, tannin, linalool, anthocyanins, and geraniol, which also help prevent infections.
Berries are a good source of:
- vitamin C
- healthy carbohydrates
Berries also contain lots of water, so they are an excellent source of hydration. Vitamin C helps with iron absorption and boosts the body’s immune system.
18 Best Foods to Eat During Pregnancy
These pregnancy-friendly superfoods offer a big nutritional bang for each bite — for both you and your baby.
Even if you’re already packing an alphabet’s worth of vitamins and minerals into your daily meals, you might still worry that you’re not quite hitting the healthy pregnancy diet mark — especially if your appetite hasn’t quite gotten up to speed yet.
Nutrient-dense items are especially effective when efficiency is a priority, as when you’re nauseous, gaining weight too quickly or not gaining quickly enough.
Speaking of nutrients, while all are important right now, the best foods for pregnancy are high in vitamins and minerals that play a key role in supporting your baby’s growth and development, including:
- Folate. Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects.
- Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby.
- Calcium. Aim for 1,000 milligrams daily. Calcium is key to help your baby build strong bones, teeth, muscles and nerves.
- Vitamin D. It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily.
- DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day.
- Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 290 micrograms daily.
- Choline. Aim to get 450 milligrams of this vital nutrient each day to help prevent neural tube problems and support your baby’s cognitive development.
More Healthy Eating Tips
Keeping track of your nutritional needs during pregnancy can feel like a big job, but picking the right foods can help you cover more of your bases (along with taking a prenatal vitamin, of course). So make an effort to keep these pregnancy superfoods on hand — and make them mainstays of your daily menus.
The amino acids in protein are the building blocks of every cell in both your body and your baby’s. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for at least three servings (that’s about 75 grams) of protein per day.
That makes lean meat one of the best foods to eat during pregnancy. In addition to being protein-packed, it’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too. (Blood volume increases when you’re pregnant, which is why anemia during pregnancy is so common.) Iron also plays a role in baby’s brain development.
How to eat it: Lean beef cuts like round, sirloin, chuck and loin; ground beef with less than 15 percent fat; pork tenderloin or loin chop; poultry like chicken and turkey; and lamb leg, arm or loin all fit the bill. A little goes a long way, so add your favorite cut to veggie-filled soups, salads and rice or noodle dishes. Finally, remember to cook your meat thoroughly. An internal temperature of 160 to 165 degrees Fahrenheit is high enough to kill illness-causing bacteria like E. coli and Salmonella.
Whether you’re a meat eater or not, this vegetarian protein source deserves a place on your plate. A cup of cooked lentils packs around 17 grams of protein along with about 7 milligrams of iron.
Lentils are also rich in the B vitamin folate (called folic acid in supplements), which is vital to forming your baby’s brain and nervous system and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which a spine does not form properly. Lentils are also high in fiber, which can keep your digestive system humming along and help stave off pregnancy-related constipation.
How to eat them: To top it all off, lentils are easy to cook and can work in almost any dish. Try firm French or black lentils in salads, use softer brown lentils in place of chickpeas in your favorite hummus recipe or make a thick, stew-like soup with creamy, quick-cooking red lentils.
Your baby needs a steady supply of calcium for his growing bones, and you need it to keep yours strong and help your nerves and muscles function. Three to four servings of dairy foods can help you meet your daily calcium needs, and yogurt is one of your best bets.
Cup for cup, it contains as much calcium as milk — plus it’s packed with protein, iodine and folate. The active cultures (i.e. good bacteria) in yogurt can also help prevent stomach upset as well as yeast infections (which are more common in pregnancy).
But not all yogurts are created equal. Plain varieties can be a better choice than flavored ones since they’re free of added sugars and easy to customize with mix-ins.
How to eat it: Try a drizzle of honey or chopped fresh fruit to sweeten it up, if you’d like. Aside from eating it from the cup or bowl, you can add yogurt to smoothies, layer it with granola to make a creamy-crunchy parfait or use it in place of sour cream or mayo in dips, dressings or baked goods.
The fatty fish earns its rep for being one of the best foods to eat while pregnant.
Cold-water fish like salmon are packed with DHA omega-3s, which are essential for a number of reasons. The body can’t make them on its own; they help metabolize fat-soluble vitamins like A and E; they may help reduce the risk of prenatal and postpartum depression; and they’re critical for your baby’s developing eyes and brain (both the brain and retina are primarily composed of DHA).
Salmon, too, is a good source of iodine and vitamin D.
As for concerns about mercury? Salmon is a safe seafood choice for pregnancy, so feel free to enjoy 8 to 12 ounces (two to three servings) a week. (Sardines and herring are other good choices.) Stick with wild salmon over farmed when possible.
How to eat it: Try roasting salmon filets and serving them over greens or rice. Enjoy alongside a sweet potato and steamed veggies, or pile flaked salmon on top of grain bowls or salads.
The creamy green fruit is full of folate, along with vitamin B6, which promotes healthy tissue and brain growth for baby and could help ease morning sickness for you.
It’s also a yummy source of healthy monounsaturated fats, which help your body better absorb many of the vitamins found in fruits and veggies. Avocado’s high fat content can keep you fuller longer, so you’re less likely to get hit with that hangry, need-to-eat-now feeling.
How to eat it: You probably know avocado is a must for guacamole, but that’s not all it’s good for. Try using mashed avocado in place of cheese or mayo in sandwiches, or adding diced avocado to a salad.
You might know that the cooked soybean pods are a tasty source of vegetarian protein, serving up 18 grams per cup shelled. But they’re rich in other important pregnancy nutrients, too. A cup of edamame offers up nearly 100 milligrams of calcium, 3.5 milligrams of iron and 482 micrograms of folate.
How to eat them: Best of all, they’re easy to cook (the frozen pods can be steamed or microwaved in just a few minutes) and highly versatile. Top edamame with sea salt for a quick, satisfying snack, puree them with lemon juice and olive oil to make a creamy spread, or throw them into salads for a fast protein boost.
Talk about small but mighty. Nuts are chock-full of important vitamins and minerals like magnesium, zinc, potassium and vitamin E, along with protein, fiber and healthy fats. Plus, they’re easily portable, making them an ideal on-the-go pregnancy snack.
Are certain types better than others? All nuts have their own unique nutritional profiles — and they can all fit into a healthy pregnancy diet. But some might be especially worth reaching for. Walnuts are rich in omega-3 fatty acids, while almonds deliver a welcome dose of calcium. And peanuts? They’re loaded with folate. (Who knew?)
How to eat them: Use nuts to add flavorful crunch to oatmeal or yogurt, or grind them and use in place of breadcrumbs for chicken or fish dishes.
Their bright orange color means that carrots are crammed with beta-carotene, which the body converts to vitamin A. And that nutrient is critical for your baby’s developing eyes, skin and organs.
How to eat them: In addition to munching on the go, try shredding carrots and folding them into pancakes, muffins or quick bread batters. Or steam and mash them with a little bit of butter and cinnamon, just like sweet potatoes.
Red bell peppers
These veggies are a top source of vitamins C and A, plus fiber to keep things moving. Another big benefit? Research has found that eating a vegetable-rich diet during pregnancy could help reduce the risk for complications like high blood pressure and preeclampsia.
How to eat them: Take advantage of their crunchy texture the next time you get a craving for crispy pretzels or chips. When dunked into hummus, ranch dressing or even plain yogurt for a snack, they’re sure to hit the spot.
Stomach doing flips at the thought of veggies? Good news: Mangoes are another great way to get your fill of vitamins like A and C.
How to eat them: Use fresh diced mango in a zippy salsa that’s tasty on top of fish or chicken, or blend the frozen cubes with yogurt for a sweet-tart smoothie.
You probably know that eggs are an inexpensive, easy-to-cook source of protein — a single large egg delivers 6 grams. But that’s not all.
Eggs are one of the few food sources of vitamin D, serving up 44 IU per large one. Vitamin D plays a key role in helping build strong bones and teeth for your baby, as well as keeping your immune system in fighting form. What’s more, getting enough of the nutrient may reduce the risk for gestational diabetes, preeclampsia and low birth weight, findings suggest.
They’re also rich in choline, an essential nutrient for brain and nervous system development.
How to eat them: If you’re looking for ideas beyond the usual scramble, you’ve got plenty to choose from. Pile a poached egg on top of a grain bowl or salad, or sprinkle sliced hard-boiled eggs with everything bagel seasoning and enjoy as a snack. Just be sure to cook eggs thoroughly — until they’re firm and no longer runny — to avoid getting sick from Salmonella.
The leafy green is always a good choice, and it’s a particularly potent pregnancy superfood. Kale serves up folate, iron, vitamin C, calcium, vitamin A, vitamin E, vitamin K and fiber — all in a tasty package that can be enjoyed in a million different ways.
How to eat it: Try swapping kale for basil in your favorite pesto recipe, tossing it with pasta, layering it on a sandwich or swirling it into scrambled eggs.
fruits that are safe to eat during pregnancy
Have you been wondering what are some safe fruits to eat during pregnancy? Well, we have a list of the healthiest fruits to gorge on!
|Listen to this article|
Being pregnant is an exciting time as you await the birth of your child. And, while you want to do the best you can for yourself and your growing kid, all of the dos and don’ts can be daunting! However, there is one thing you can do for your own and your child’s health without overthinking it: eat fruits. But if you’ve been thinking if the ones you’re eating are safe fruits to eat when pregnant, read on.
Health Shots spoke to Pritika Bedi, Nutritionist, and founder of Healthsake, who listed some healthiest fruits you should eat during your pregnancy.
5 safe fruits to eat during pregnancy:
Bananas are a superfood for pregnant women. They’re filling, have a pleasing texture that can satisfy high-fat cravings. They’re high in calcium and potassium, which can help prevent leg cramps in the middle of the night. You can select a banana to fit your specific nutritional requirements. Bedi suggests choosing a completely ripe banana if you’re craving healthy sweets. Choose a green banana variant if you have gestational diabetes and require a low-sugar option.
According to Bedi, “Apples are not only one of the safe fruits but one of the most important fruits to consume while pregnant. It boosts your baby’s immunity and strength. It helps your child’s risk of catching wheezing cough, asthma, and eczema as he grows. Apples are nutrient-dense and contain vitamins A, E, and D, as well as zinc.
Vitamin C, E, A, potassium, phosphorus, magnesium, folic acid, and dietary fiber are all abundant in kiwi. The respiratory system benefits from kiwis. They can also prevent an expecting mother from catching a cold or cough. Because they are high in phosphorus and assist absorption of iron. Kiwis also lower the risk of blood clotting.
Oranges and other citrus fruits are rich in Vitamin C. This vitamin is essential for the formation and growth of a baby’s bones and teeth. Vitamin C also aids in the absorption of iron, a vital mineral for the body. Most significantly, vitamin C is an antioxidant that protects against free radical damage.
Apricots are high in folic acid, calcium, potassium, and magnesium, among other vitamins and minerals. Dried apricots are high in iron and fiber, which help to enhance red blood cell synthesis. They regulate digestive processes, making them ideal fruits to consume during pregnancy.