Which are the best fruits to provide most of the nutrients needed during and after pregnancy? They are key contributors to both mother and her unborn child development. Thus, a pregnant woman should consume fruits more frequently to supply the required ingredients during pregnancy and childbirth.
Most parents, however, are unaware of which fruits are more important to enhance the mother’s ability to nurse her unborn baby. It is advisable to eat fruits with low glycemic index because they maintain blood insulin and glucose levels. Let’s engage in which fruits will boost the soon-to-be mother’s health as they await their bundles of joy.
Best in Fiber
According to American Pregnancy, almost half of the pregnant women experience constipation at one point during pregnancy. It identifies the origin of this to be stress, less exercise, and anxiety amongst pregnant women.
Intake of fiber-rich fruits enhances bowel movement preventing constipation. Insoluble fiber(roughage) is common in some fruits. Add the following to your diet:
Apples, kiwis, avocados, bananas, and oranges among others.
Folic Acid (Vitamin B9)
Folic acid prevents spina bifida and anencephaly disorders that are known to affect unborn babies. The vitamin is a vital component in the development of the baby’s brain and spinal cord. Studies show that women with regular intake of folic acid before pregnancy have their unborn babies developing brain and spinal cord faster.
Pineapples, papayas, avocados, and oranges are popular with vitamin B9. Juices made with these fruits will also have the same effects as the fruits’ intake.
Rich in Calcium
Calcium is very crucial for strong bones, teeth, blood clotting, and properly functioning muscles. Pregnant women require adequate calcium for the formation of the same. Recommended daily intake of calcium is 1200mg.
Some fruits that make up the list of calcium-concentrated are oranges, prickly pears, fortified orange juice, tangerines, kiwi, blackberries, guavas, and passion.
During pregnancy, there is an expansion of blood by around 50%. The extra fluid must maintain the normal balance through electrolytes like potassium. Other functions of potassium include aiding muscle contraction and helping food to release energy in the body. The required intake of potassium for pregnant women is around 4,700mg and can be found in the following fruits:
Bananas, cantaloupe, oranges and some dried fruits like dates and raisins.
There has been some controversy on the effect of excess vitamin C during pregnancy. Some assumptions have been made that pretern births are caused by too much vitamin C intake. However, a study carried out by the World Health Organization rubbished this belief. Whether this is true or not, a daily intake of 85mg per day is required to prevent fetal brain damage. It’s therefore, important to maintain this prescription while pregnant.
Grapes, bananas, avocados, mangos, apricots, and oranges are some of the sources of vitamin C. As an afterthought since most mainstream fruits contain this vitamin, their consumption will supply it sufficiently as you seek to gain other vital components.
Punchline: Fruits should always be part of the meals that you eat in the right proportion.