During pregnancy, the baby's nutritional needs are met through the food consumed by the mother. Therefore, a pregnant woman needs to apply a balanced nutritional diet to maintain the health of the mother and baby. Besides being rich in vitamins, minerals, and fiber to meet nutritional needs, fruits are also useful for preventing constipation which often occurs in pregnant women.
Here are 6 fruits that have many benefits to be consumed during pregnancy:
- Orange
Oranges are known as a fruit that is rich in vitamin C which is useful for preventing cell damage and helping the body to absorb iron. In addition, oranges are also a good source of folic acid.
Folic acid is a type of vitamin B complex that is useful for preventing brain and spinal cord damage in infants, also known as neural tube defects. A woman is recommended to consume folic acid at least 400 micrograms per day when planning a pregnancy and 600 micrograms per day during pregnancy.
- Mango
Consuming one cup of mango is enough to meet the daily requirement of vitamin C. In addition, mango is also a good source of vitamin A. Vitamin A deficiency at birth is often associated with lower immune systems and a high risk of complications, such as diarrhea and respiratory infections.
- Avocado
Avocados contain more folic acid when compared to other types of fruit. In addition, avocados are also a good source of vitamin B, C, K, fiber, choline, magnesium, and potassium.
The potassium and magnesium contained in avocados can also be useful for relieving feelings of nausea and leg cramps that are often occur in pregnant women. On the other hand, choline is useful for the development of the baby's brain and nerves to avoid neural tube defects and memory damage.
- Banana
Besides being a good source of potassium, bananas also contain vitamin B6, vitamin C, and fiber. Vitamin B6 is proven to be able to relieve stomach symptoms of nausea and vomiting in pregnant women and early pregnancy.
- Apple
Apples contain vitamin A, vitamin C, potassium, and pectin. Pectin is a type of prebiotic that is useful as a food source for the good bacteria in our intestines. To get maximum benefits, you can eat apples with the skin on, but first, make sure to wash them thoroughly.
- Berries
Various types of berries such as blueberries, raspberries, blackberries, and strawberries are food sources that are rich in carbohydrates, vitamin C, fiber, and folic acid. In addition to being a source of energy for pregnant women, the carbohydrates found in berries are also easily channeled to the baby through the placenta.
Besides being able to be eaten directly, you can also process fruits into various interesting foods such as salads and fruit juices. It is recommended to consume at least 2 servings of fruit in one day. In general, a serving of fruit can be described as a piece of fruit the size of a tennis ball or a full glass of sliced fruit. Make sure to only choose fruit that is in good condition and always wash the fruit thoroughly before consuming it.
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Source :
McDermott, A. & Marengo, K. (2020). 7 Nutritious Fruits You’ll Want to Eat During Pregnancy. Healthline. [online]. https://www.healthline.com/health/pregnancy/best-fruits-to-eat