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?
Fruits provide vitamins and nutrients that are essential 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.
1. Apricots
Apricots contain:
- vitamins A, C, and E
- calcium
- iron
- potassium
- beta carotene
- phosphorus
- silicon
All of these nutrients help with the baby's development and growth. Iron can prevent anemia and calcium helps bones and teeth grow strong.
2. Oranges
Oranges are an excellent source of:
- folate
- vitamin C
- water
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.
3. Mangoes
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.
4. Pears
Pears provide lots of the following nutrients:
- fiber
- potassium
- folate
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.
5. Pomegranates
Pomegranates can provide pregnant women with plenty of:
- vitamin K
- calcium
- folate
- iron
- protein
- fiber
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.
6. Avocados
Avocados are an excellent source of:
- vitamins C, E, and K
- monounsaturated fatty acids
- fiber
- B vitamins
- potassium
- copper
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.
7. Guava
Guava contains vitamin E and folate, making it an ideal fruit to eat during pregnancy.
Guava is an excellent choice of fruit for people wanting more of the following nutrients:
- vitamins C and E
- polyphenols
- carotenoids
- isoflavonoids
- folate
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.
8. Bananas
Bananas contain high levels of:
- vitamin C
- potassium
- vitamin B-6
- fiber
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.
9. Grapes
Eating plenty of grapes can boost people's intake of:
- vitamins C and K
- folate
- antioxidants
- fiber
- organic acids
- pectin
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.
10. Berries
Berries are a good source of:
- vitamin C
- healthy carbohydrates
- antioxidants
- fiber
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.
11. Apples
Apples are packed with nutrients to help a growing fetus, including:
- vitamins A and C
- fiber
- potassium
One study found that eating apples while pregnant may reduce the likelihood of the baby developing asthma and allergies over time.
12. Dried Fruit
The following nutrients occur in dried fruit:
- fiber
- vitamins and minerals
- energy
Dried fruit contains all the same nutrients as fresh fruit. Therefore, pregnant women can get their RDA of vitamins and minerals by eating portions of dried fruits that are smaller than the equivalent amount of fresh fruits.
However, it is important to remember that dried fruit can be high in sugar and does not contain the water content that fresh fruit does. This means that it does not aid digestion. Pregnant women should only eat dried fruits in moderation and should avoid candied fruits altogether.
It is best to eat dried fruits in addition to fresh fruits, rather than instead of them.
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