Good fruits and vegetables for pregnancy

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Good fruits and vegetables for pregnancy

Introduction:

Pregnancy is that stage of a woman’s life in which she needs additional nutrition as compared to the non-pregnant stage. She requires additional calories of energy, more vitamins and minerals, and more rest and care. Just increasing the food quantity doesn’t make sense or give any considerable benefit, make sure that the food is not only adequate but also healthy and optimistic. Besides the macronutrients that include carbohydrates, proteins, and fats the micronutrients are also important on their side by the point of healthy development and growth. The increased requirements for the micronutrients that include the vitamins and the minerals can also be fulfilled by the supplementation but going towards the natural sources is quite safe and surprisingly beneficial. So, the natural and rich source of these minerals and vitamins are fruits and vegetables. So, In this article, we will discuss the healthy fruits and vegetables for the pregnancy duration.

FRUITS

The following fruits are considered very beneficial for the pregnant ladies for healthy development.

  1. Oranges

Oranges are a rich source of vitamin C and other water-soluble vitamins that helps in your body energy metabolism and also sometimes play a role in strengthening your immune system. So, oranges are rich in:

  • Folate
  • Vitamin C
  • Water

Being rich in water, oranges also help to keep you hydrated and protect you from dehydration. So, folate is a vitamin from the B-complex or water-soluble vitamins and has its major role in the RBC’s production. Folate also protects the baby from the neural tube defects such as Spina bifida and has an effective role in the development of a healthy nervous system.

  1. Apricots

Apricots are the rich sources of:

  • Calcium
  • Potassium
  • Iron
  • Beta carotene
  • Phosphorus
  • Silicon
  • Vitamin A
  • And Vitamin C
  • Vitamin E

So, these nutrients play a different role in our body as calcium helps in the bone and teeth strengthening and the iron can prevent the mother and the baby from developing anemia.

  1. Pears

Pears are not commonly eaten as some people may find them a bit hard while eating. But pear is also a good fruit as containing the following nutrients:

  • Fiber
  • Potassium
  • Folate

As mentioned earlier that folate protects the fetus from the abnormal development of the neural tube and also protects from anencephaly in which a major portion of the brain is absent. Moreover, fiber prevents pregnant ladies from getting constipation and other GIT problems. Potassium can help a lot in the heart health of both mother and fetus along with the cell generation.

  1. Mangoes

Mangoes are rich in:

  • Vitamin A
  • And vitamin C

Vitamin A deficiency can lead to the impaired or weak immune system and can increase the risk of many postnatal infections in the baby such as respiratory complications.

  1. Pomegranates

Pomegranates are very tasty and the richest source of iron. Along with iron also provides you with:

  • Vitamin K
  • Calcium
  • Folate
  • Protein
  • Fiber

Pomegranates are rich sources of energy and also play a role in preventing iron deficiency.

  1. Avocado

Avocado is a good source of:

  • Vitamin C
  • And vitamin E
  • Vitamin K
  • Monounsaturated fatty acids
  • Fiber
  • Water-soluble B-vitamins
  • Potassium
  • Copper

The healthy fats of avocado help to prevent neural tube defects in the fetus. These fats also play a role in the brain and skin development of the baby. Potassium can give the pregnant women a wonderful relief from the leg cramp that is a common prevailing condition in the third trimester.

  1. Dry fruits:

So, dry fruits must be eaten by the pregnant lady. As these dry fruits are rich in the fiber so they give strength to your digestive system or GIT tract. So, they contain:

  • Fiber
  • Minerals and vitamins
  • Energy
  1. Grapes:

Grapes are rich in antioxidants and prevent infections during pregnancy. Further, they contain:

  • And vitamin C
  • Vitamin K
  • Anti-oxidants
  • Fiber
  1. Bananas:

Bananas are the rich source of:

  • And vitamin C
  • Vitamin B-6
  • Potassium
  • Fiber

The vitamin B-6 present in bananas gives pregnant women relief from the condition of nausea and vomiting.

Vegetables

  1. Leafy green vegetables:

Leafy green vegetables contain a greater portion of the nutrients that a pregnant lady needs. These contain:

  • Fiber
  • Vitamin C
  • And vitamin K
  • Vitamin A
  • Calcium
  • Iron
  • Folate
  • Potassium

Green vegetable such as the broccoli is rich in antioxidants and strengthens the immune system and digestion. Fiber prevents the mother from constipation that is their common problem. Consumption of green vegetables also reduces the risk of low birth weight.

Conclusion:

So, in a nutshell, pregnant ladies should get their needed micronutrients from the vegetables and fruits.  The increased requirements for the micronutrients that include the vitamins and the minerals can also be fulfilled by the supplementation but going towards the natural sources is quite safe and surprisingly beneficial.


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