Choosing a healthy food is very important for pregnant women, and their diet will provide the fetus for the nutrition necessary for growth and development.
The nutritious diet plays a vital role in a person’s overall health, helping the body to operate effectively and reducing the risk of certain diseases.
Most people know that a healthy diet should include a large number of fruits, vegetables, whole grains, lean protein and healthy fat.However, they may not realize that specific fruits are particularly beneficial during pregnancy.
In this article, we explain why eating fruits during pregnancy is important.We also introduced what kinds of fruits are the best during this period, and which types of fruits might want to avoid.
What are the benefits of eating fruits during pregnancy?
Eating a healthy and diverse diet during pregnancy is particularly important, because sufficient nutrition can help the fetus develop and grow normally.
In addition to supporting growth babies, increasing vitamins and mineral intake can also help pregnant women to maintain their body in the best state.
Eating more fresh fruits during pregnancy can help ensure that women and babies are healthy.Fresh fruits contain a large amount of essential vitamins and nutrients, which are also good sources of fiber.
What are the best fruits during pregnancy?
In addition to inhibiting the desire for sugar, eating fruits is also a good way to increase vitamin intake.
Below, we list 12 best fruits in healthy pregnancy diet.
1. Apricot.
Apricot contains vitamin A, C and E, calcium, iron, potassium, β-carotene, phosphorus, silicon.
All these nutrients help the baby’s development and growth. Iron can prevent anemia. Calcium can help bones and teeth strong.
2. Orange.
Orange is an excellent source of folic acid and vitamin C.
Orange is very suitable for maintaining people’s moisture and health.Vitamin C can help prevent cell damage and help iron absorption.
Folic acid can help prevent neural tube defects, which can cause infants’ brain and spinal cord abnormalities.Neural tube defects can lead to spinal spinal bales such as spinal cord dysplasia and diseases such as brain deformed by most brain and skulls.
3. Mango.
Mango is rich in vitamin A and C.
A cup of chopped mango can provide 100% of people’s daily intake (RDA) vitamin C, and more than one -third of vitamin A.
Babies with deficiency in vitamin A at birth may have low immunity, and the risk of postpartum complications (such as respiratory tract infections) is high.
4. Pear.
Pears provide the following nutrients: fiber, potassium, folic acid.
A large amount of fibers in a pregnancy diet can help relieve constipation. This is a common symptom of pregnancy.
Potassium can be beneficial to the health of women and babies, and it also stimulates cell regeneration.
5. Pomegranate.
Pomegranates can provide pregnant women with a large amount of vitamin K, calcium, folic acid, iron, protein, and fiber.
Pomegranate is also a good source of energy. Their high -speed rail content helps to prevent iron deficiency anemia.
Vitamin K is also essential for maintaining bone health.
Studies have shown that pomegranate juice may help reduce the risk of placental injury.
6. Avocado.
Avocado is rich in vitamin C, E and K, monolithic fatty acids, fiber, B vitamins, potassium, and copper.
Avocado contains healthy fat, which can provide energy and help prevent neural tube defects.They also promote the growth of the cells and brain tissue of infants and brain tissue in the development of development.
Potassium in avocado can relieve leg cramps, which is another common symptom during pregnancy, especially in the late pregnancy.
7. Guava.
For those who want to be more nutritious, guava is an excellent fruit choice: vitamin C and E, polyphenols, carotene, isoflavones, folic acid.
Guava contains a variety of nutrients and is very suitable for pregnant women.Eating guava during pregnancy can help relax muscles, help digestion, and reduce constipation.
8. Banana.
Bananas contain high-level vitamin C, potassium, vitamin B-6, and fiber.
Banana’s high fiber content helps to relieve constipation related to pregnancy, and there is evidence that vitamin B-6 can help alleviate the nausea and vomiting in early pregnancy.
9. Grape.
Grapes are rich in vitamin C and K, folic acid, folic acid, antioxidants, fiber, organic acid, and pectin.
The nutrients in grapes help help biological changes that occur during pregnancy.
They contain antioxidants that enhance immunity, such as flavonol, tannins, alcohol, anthocyanins and fragrance, which helps prevent infection.
10. Beat.
Almost all types of berries are rich in vitamin C, healthy carbohydrates, antioxidants, and fibers.
The berry also contains a lot of water, so they are excellent sources of hydrophobic effects.Vitamin C helps to absorb and enhance the body’s immune system.
11. Apple.
Apple is rich in nutrients and helps fetal development, including: vitamin A and C, fiber, potassium.
A study found that eating apples during pregnancy may reduce the possibility of infants with asthma and allergies over time.
12. Dry fruit.
Dried fruits contain the same nutrients as fresh fruits.Therefore, pregnant women can obtain vitamins and mineral RDAs by eating less dried fruits with less fresh fruits.
However, it is important to remember that the sugar content of dried fruit is very high, and it does not contain moisture like fresh fruits.This means that pregnant women can only eat dried fruits in moderation and completely avoid honey.
How much fruit should I eat during pregnancy?
Suggestions for pregnant women are to eat at least five fresh fruits and vegetables a day, and eat as much as possible.Fruit can be fresh, canned, frozen or dry.
Eat more fruits and vegetables during pregnancy can provide adequate nutrition for pregnant women to support developing babies.
It should also minimize the risk of certain diseases and defects and help nourish the body of women.
What fruits should be avoided during pregnancy?
No special fruit should be avoided by pregnant women.However, women must control your intake.Some fruits have high sugar content, and in some forms of fruits, if juice and dried fruits, their sugar and calories are usually much higher than fresh fruits.
Purchasing organic fruits will ensure that it does not come into contact with chemical fertilizers and pesticides that may damage its quality.However, if organic fruits are not a choice, non -organic fruits are still better than eliminating fruits from the diet.
It is important to completely clean the fruits before eating to remove any pesticides and bacteria that may exist on the fruit.We should take other safety prevention measures: fully remove rotten fruit areas, which are more likely to contain bacteria.
Save the fruit with any raw meat products in the separate area of the refrigerator.
Avoid cutting melons sold in supermarkets.
Drink only Basal sterilization or boiled juice.
Fruit is an excellent source of nutrients necessary during pregnancy.Fruits can provide vitamins, folic acid, fiber, etc., all of which help maintain the health of women and babies.These nutrients can also help relieve some common pregnancy symptoms.
The goal of pregnant women should be to eat at least five different fruits and vegetables a day.The 12 kinds of fruits listed in this article are a particularly good choice during pregnancy. Pregnant women should also limit the intake of dried fruits and juice, because their sugar and calories are higher than fresh fruits.
