Best Fruits To Eat During Pregnancy

Fruits are very important in your diet during pregnancy and eating fruits rich in fiber, vitamins and minerals provide nutrition for the mother and the growing baby. Fruits supply essential nutrients like beta carotene to the baby that helps in the development of tissue and cells, besides building a stronger immune system. Vitamin C in fruits is important for the baby’s bone and tooth development.

It also helps the body absorb iron, which is a key mineral required during pregnancy. Folic acid, which is a water-soluble B vitamin, is also very important during pregnancy. It prevents foetal growth defects related to the brain and the spinal cord. Fruits rich in fiber help you deal with hemorrhoids and constipation. Iron-rich fruits prevent anemia. Potassium is vital for maintaining the fluid and electrolyte balance in your body’s cells.

Some of the healthy fruits to eat during pregnancy are:

1. Grapes

Grapes are rich in nutrients such as phlobaphene, gallic acid, silicic acid, oxalic acid, pectin, magnesium, calcium, iron, folic acid, fructose, glucose and different types of vitamins such as B1, B2, and B6 which nourish the child and keep the mother healthy.

2. Oranges

Oranges are rich in vitamin c, also potassium which helps in lowering high blood pressure.

3. Blueberries

Blueberries are rich in, folate, calcium, vitamin c and fibre.

4. Watermelon

Watermelons contain Vitamins A, B6 and C, minerals, fibre, magnesium, potassium. It helps relieve heartburn and swelling in hands and feet and eases muscle cramps.

5. Strawberries

Strawberries are rich in fibre, folate and vitamins. They also contain manganese and potassium that aid the growth of strong bones of your baby.

6. Banana

Banana is rich in folate, vitamin C, B6, potassium and magnesium. Folate protects the foetus from neural tube defects; Vitamin B6 helps regulate your sodium levels while magnesium content in banana ensures a healthy fluid balance.

7. Cherries

Loaded with Vitamin C, cherries help fight infections such as a common cold. Cherries also ensure efficient blood supply to the placenta.

8. Kiwi

Kiwi is loaded with nutrients such as Vitamin A, C, E, potassium, phosphorus, magnesium, folic acid and fibre. Kiwis have a healing effect on the respiratory system.  They reduce the risk of blood clotting, as they have high phosphorus content and help absorb iron. Kiwis also help protect you from cold and cough.

9. Avocados

They are great source of Vitamin B, C and K. They contain fibre, iron, choline, magnesium and potassium. Choline is important for your baby’s brain and nerve development because the deficiency of choline may impact the baby’s memory. Avocados are known to have more folate than other fruits.

10. Pear

Pears contain high amounts of folic acid and they are a rich source of Vitamin C.

11. Mango

Mangoes contain a high amount of Vitamin C, which aids digestion, prevents constipation and protects you from minor infections.

12. Guavas

Fresh Guava Fruit for sale at market

Guavas are rich in Vitamin C, E, iso-flavonoids, Polyphenols, Carotenoids. Guavas aid digestion and provide strength to the baby’s nervous system.

13. Apple

Apples enhance strength and immunity of your baby. It helps reduce the risk of wheezing, asthma and eczema in your child as the baby grows. Apples are rich in nutrients and contain Vitamins A, D, E and zinc.

14. Pomegranate

Pomegranates are highly recommended during pregnancy because it contains calcium, folate, iron, protein and Vitamin C.

15. Custard Apple

Custard apples are rich in vitamin A and C, which are necessary for the eyes, hair, skin and body tissues of the growing baby. It is recommended because it enhances the cognitive development of your baby.


Austine Ikeru
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