Fruits to use during pregnancy: Healthy options

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During pregnancy, your baby will depend on you for the nutrition it needs for growth. That's why you need to ensure the best food choices for your baby and for yourself. It's important to eat a balanced diet that includes plenty of fruits and vegetables. These powerful foods are packed with nutrients that you and your baby need to stay healthy.

1. Benefits of using fruit during pregnancy

When you are pregnant, it is important that pregnant women choose to eat nutritious foods and avoid foods that contain empty calories. In fact, if you regularly eat junk food throughout your pregnancy, you could make your baby love fat and sugar for life.
Fruits and vegetables belong to the food group containing quite rich nutrients. When you add a variety of foods to your diet, you'll likely get most of the vitamins, minerals, and fiber you and your baby need.
Eating fruits and vegetables also helps prevent constipation, a common pregnancy symptom, and puts you on a farm path you won't regret.

2. 7 nutritious fruits you should eat during pregnancy

As you enter your pregnancy, you may crave something sugary. But don't make it a habit to reach for a piece of cake or a candy bar to satisfy that sweet craving. Fruit is the perfect solution. So what fruit should pregnant women eat?
Fruits will provide sweetness to reduce your cravings for the sweets you're craving while providing the extra nutrients you need. Enjoy these fruits as part of a healthy pregnancy diet in salads, smoothies, yogurt or as a snack anytime. Pregnant women are always interested in the question: What fruit is good for pregnant women? Or what good fruit to eat when pregnant?

2.1. Oranges

Oranges keep you hydrated. Oranges are also an excellent source of folate or folic acid. Folate is a B vitamin that is important in helping to prevent brain and spinal cord defects, also known as neural tube defects.
The American College of Obstetricians and Gynecologists (ACOG) recommends taking 400 micrograms (mcg) of folic acid per day before starting to try for a baby, then at least 600 mcg per day while you're pregnant.
Oranges are also like a reliable source of vitamin C. Vitamin C belongs to the group of antioxidants that help prevent cell damage. Vitamin C also helps your body absorb iron most efficiently.
Plus, it doesn't hurt that these little vitamin-packed oranges are delicious.

2.2. Mango

Mangoes are another great source of vitamin C. One cup of mango can give you 100% of this vitamin content.
Mangoes are also rich in vitamin A. Vitamin A deficiency at birth is associated with lower immunity and a higher risk of complications, such as diarrhea and respiratory infections.
Although rare, you can overdose on vitamin A or exceed the recommended intake for pregnant women, according to a research review, mangoes are an excellent addition to the diet. your pregnancy diet, but eat mangoes in moderation along with other fruits.

2.3. Avocado

The nutritional composition of avocados has more folate than other fruits. Avocados are also an excellent source of vitamins including water-soluble and fat-soluble vitamins: Vitamin C; vitamin B; vitamin K ; fiber; choline; magnesium; potassium.
Some women say that avocados also help with nausea, possibly due to the potassium and magnesium in the fruit. Potassium also helps reduce leg cramps, a common symptom of pregnancy. Leg cramps are often caused by low levels of potassium and magnesium.
The nutrient Choline is quite important for the development of the baby's brain as well as the nerves. When choline deficiency occurs, it can cause neural tube defects and lifelong memory impairment.

2.4. Lemon

In one study, pregnant people reported some success using lemon or the scent of lemon to help relieve pregnancy-related nausea.
Lemon also contains a lot of vitamin C. Lemon will help stimulate the digestive system to relieve constipation. However, you should consider adding some to your water or tea or using them in this Mediterranean lemon chicken recipe.

2.5. Banana

Bananas, a pretty good source of potassium for a pregnant woman's meal. The nutritional composition of bananas also contains vitamin B6, vitamin C and fiber.
Constipation is a very common symptom of pregnancy. It can be caused by: uterine pressure on the intestines; worried; worry; low fiber diet; iron in prenatal vitamins
Adding bananas with fiber-rich ingredients can help. Studies show that vitamin B6 may also help reduce nausea and vomiting during early pregnancy.

2.6. Berry

Berries, such as blueberries, raspberries, strawberries, raspberries and goji berries are all very rich in all kinds of good, such as: Carbohydrates; vitamin C; fiber; folate.
Berries also contain phytonutrients such as flavonoids and anthocyanins.
Carbohydrates give you much needed energy and this nutrient also easily crosses the placenta to nourish your baby.
It's important to eat nutrient-rich complex carbohydrates like berries instead of simple, processed carbohydrates like donuts, cakes, and cookies.
You should consider making a smoothie with both bananas and berries for a vitamin-rich meal or snack.

2.7. Apple

Apples provide a lot of fiber and vitamin C. In addition, apples also contain vitamin A, potassium and pectin. Pectin is a probiotic that feeds the good bacteria in your gut.
For the best effect on your nutritional intake, eat the peel and make sure to rinse it off with plenty of water first.
Apples are ready to use or can be added to many recipes.

3. The amount of fruit should eat during pregnancy

Health professionals often recommend for you during pregnancy to eat two to four servings of fruit and 4-5 servings of vegetables per day.
In general, a serving of fruit is:
A piece of fruit (the size of a tennis ball) 1 cup of cut fruit A serving of vegetables is:
1/2 cup of raw or cooked vegetables 1/2 cup of water juicing 1 cup greens When it comes to 100% juice, and these drinks are pasteurized, they are probably safe to drink. Although, doing so you may miss out on some nutrients in the juice, but it will make sure it is safe for you and your baby..
Dried fruit is also an option for you during this period. because this type of food can be used to get nutrients in an instant form. You just need to be aware that these foods may contain more calories and sugar than the fresh varieties.

4. Why is hydration important during pregnancy?

Dehydration occurs when you lose more fluid than you take in. This condition is always serious but is especially relevant during pregnancy. Water plays a role in helping to form the placenta and amniotic sac. Water also supports your child's growth.
If you are experiencing morning sickness, your risk of dehydration is higher. To limit dehydration, drink 8 to 12 glasses of water a day. Because fruit contains water, but the amount is not enough according to the body's needs and they can help you stay hydrated.

5. Fruit selection safety tips

You should buy or use organic fruit that has not been treated with pesticides and synthetic fertilizers. But keep in mind that it's better to eat inorganic fruit. To reduce the risk of consuming pesticide residues or bacteria found in fruits, follow these tips:
Wash fruit thoroughly, even if it has been washed before. Get rid of any bruises on the fruit because that's where bacteria can hide. Drink only juice that has been pasteurized or boiled. Avoid eating melons before the skin is removed or immediately after cutting. Store fresh fruit in the refrigerator, away from raw foods. Consuming fruit during pregnancy not only helps ensure you and your baby stay healthy, but it also prepares your baby for the new world. Fresh fruit, frozen fruit, and canned fruit are all good options for pregnant women. However, you need to make sure that no sugar is added to canned or frozen foods. You can contact your doctor if you have any questions or concerns about your pregnancy eating plan.
To have a healthy body and a fully developed fetus, pregnant women need to pay special attention to nutrition and avoid using foods that affect the health of mother and baby.
At Vinmec International General Hospital, there is a package maternity service as a solution to help pregnant women feel secure because of the companionship of the medical team throughout the pregnancy. When choosing Maternity Package, pregnant women can:
The pregnancy process is monitored by a team of highly qualified doctors Regular check-ups, early detection of abnormalities The package pregnancy helps to facilitate convenient for the birthing process Newborns get comprehensive care

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com