Best fruits for pregnancy
Pregnancy is an unique and only one of it's kind of experience which every woman wishes to have atleast once in a lifetime! Certainly, it is an incredible and wonderful feeling to give birth to a new life. Every expectant woman and the near & dear one's around her always hope for a cheerful, normal and safe pregnancy. Diet plays a major role here.
During pregnancy, it is expected that a normal weighing female puts on 18-20 pounds, an overweight female about 15-18 pounds and an underweight woman puts on 20-25 pounds. Definitely, you want to play safe here. So, it's very important to follow a nutritionally balanced diet. Needs for increased energy, proteins, fiber, iron, calcium, other vitamins and minerals and fluids increase greatly. These needs of nutrition for pregnancy have to be met through your daily diet. Fruits are one of the biggest godsend possessing most of the nutrients required during this period. You can consume fruits during pregnancy to get all the essential ingredients for a good health during this critical period.
Below mentioned are some of the best fruits for pregnancy:
Fruits high in Fiber:
Constipation is a very common issue during the first trimester (first 3 months) of pregnancy, high fiber diet can resolve this. Also, it ensures a positive lipid profile and avoids excessive weight gain. This category includes fruits such as Apples, Pears, Peach, Plum, Pineapple,orange, grapefruit, guava, blackberry (all fruits with skin). Banana is also an excellent fruit for constipation and also a great source of energy. But women with gestational diabetes may restrict banana due to higher glycemic index. Papaya, a rich source of fiber is mostly avoided during the first 5-6 months as the enzymes in the fruit may cause a miscarriage. However, if your doctor permits, enjoy it in the last few days of pregnancy.
Fruits rich in Iron:
Iron forms the major constituent of your blood. With the growing fetus, the blood volume and supply is increased. Deficiency of this mineral can cause anemia and low birth weight (LBW). Fruits rich in iron include black currants, dates (fresh or dried), raisins, pineapple, watermelon and pomegranate. Iron requires vitamin C for it's absorption in the body. So, it's necessary to have a balance between the two.
Fruits rich in Vitamin C:
Citrus fruits including Indian gooseberry, oranges, grapefruit, lemons, tomatoes are a rich source of vitamin C and essential for the growing fetus. Guavas, Strawberries, raspberries and kiwifruit are also rich in vitamin C and seasonal. Include them regularly if possible.
Fruits rich in vitamin A:
Vitamin A deficiency is associated with certain birth defects and LBW in infants. All yellow-orange fruits like oranges, lime, grapefruit, pineapple, mango, tomatoes and muskmelon contain vitamin A. Ensure a daily supply to your body.
Water rich fruits:
With the increase in blood volume and placental fluid, your body demands a constant hydration. Here, watermelons, muskmelon, lichee, oranges and coconut water can be the best fruits.
Fruits rich in Potassium & Sodium:
Potassium & Sodium maintain a fluid and electrolyte balance in the body which is very important. Richest sources include coconut water, watermelon, muskmelon and oranges fulfill the need for potassium. If you sprinkle a pinch of iodized salt over your fruit chops, the need for sodium and iodine both is met. Iodine is also very important for the brain development in fetus.
So, I suggest you to enjoy all fruits liberally in case of normal pregnancy. You may have fruit juices or relish a mix-fruit dish.
The one's with gestational diabetes or excessive weight gain may restrict raisins, dates, mangoes and banana and in case of pre-eclampsia you may avoid sprinkling salt over the fruits.
Consult your nutritionist for a well planned and balanced meal plan incorporating all fruits and pregnancy will surely be safe and healthy!