Fruits and Veggies for a Healthy Pregnancy

Healthy diet is the most important part of our life. For every person out there, a diet that is balanced with nutrients, calories, carbs, proteins and fat is as important as breathing.

Everyone out there is feeding on the hazardous food which has now become very common that people don’t give a damn about it, even though they get sick and catch numerous diseases just by having an unhealthy, poor diet. Those who think about it take steps to keep themselves far from these things. However a balance-diet would work for all of us.

When it comes to pregnancy, or should we say healthy and safe pregnancy, a healthy diet plays an important role. Although there are these cravings you wouldn’t help but cry for it. Avoiding such harmful cravings is all you can do to avoid complications in near future. Selection of fruits and vegetables is the first step that could be done with lots of research and consultation. Most women hire a dietitian for themselves when pregnant but it’s not necessary, your good research would do.

So let’s talk about fruits first, which fruit to eat and avoid, how much to consume, what are the health benefits of fruits which you should opt. So the fruits that are good for mom-to-be and the baby are:

How much fruits should be eaten during pregnancy?

According to the doctors and researchers, the amount of fruits that should be eaten while you’re pregnant is 2 to 4 servings per day. The limitation of fruits is just because it contains an excessive amount of sugar which could be harmful if consumed more than it should.

For better understanding, one serving of fruits is equal to one cup of fruits.

Which fruits should be eaten during pregnancy?

There are a number of fruits available in the supermarket that would enlighten your mood by just having a look at it, colorful, fresh, rich in vitamins, ready to make your life healthy!! Although there you won’t find some fruits that are off seasoning but no worries! Tin packed fruits are here to save your day!

The list of fruits you can eat without any second thought:

1. Apples

Apples are rich in calcium and good to fulfill your body’s calcium intake in a sweet and juicy way. The juice filled fruit will also cater to the need of water in the body as it contains lots of juice which may also aid in digestion and loo. Apples may also help to counter strike many diseases which may appear in pregnancy.

2. Oranges

Oranges are rich in vitamin B6 and folic acid. As it is recommended to strictly keep the intake of folic acid from the first trimester of pregnancy, oranges will add on it. This fruit will help your baby’s brain development and fight against germs that can cause neural tube defects. Brain and spinal cord abnormalities are prevented with the help of orange.

3. Cherries

Even in our normal days, cherries are the best fruit to provide major vitamins and minerals to the body. If we talk about cherries intake in pregnancy, there could be no replacement for it. Cherries help the blood flow to the placenta and ease the process of nourishment and oxygen intake for the baby. But the sad part is, they are only available for a short period of summer.

4. Bananas

Bananas are a good source of potassium and Calcium. Bananas will help build the bones and the nervous system of your little one. Helps in relieving constipation and maintains blood pressure throughout this difficult time.

5. Avocados

Avocados are the power bank filled with lots of vitamins C, E and K, fiber, potassium, copper and unsaturated fatty acid which is good for mother’s health and just like oranges, prevents neural tube defects and also helps in building the brain, skin tissues of your baby. Not just this, potassium in avocados is also helpful in relieving leg cramps that are frequent in the third trimester of pregnancy.

6. Mangoes

Is there anyone out there who doesn’t go crazy just hearing this word? Mangoes are love and for pregnant women these are more than that. Mangoes can provide all necessary nourishment that a woman needs during pregnancy. They are rich in vitamin C and A which helps build your baby’s immune system.

7. Grapes

Eating grapes during pregnancy may aid keeping your baby away from infections as it contains immune boosting antioxidants. It contains vitamin C and K, fiber, pectin, antioxidants, folate.

8. Watermelon

The word watermelon itself says water so is there anyone who will deny the fact that watermelon is 90 percent water?! This fruit is all about water so there is no way that you will have water deficiency after munchkin on it.

List of vegetables to eat during pregnancy

Vegetables are considered your main course of the day, unlike fruits. To know which vegetable to take to fulfill your hunger is very important because keeping a healthy diet during pregnancy is crucial.

1. Broccoli

Broccoli is a good source of fiber, calcium, potassium, folate, lutein, and carotenoids, zeaxanthin, which adds to your healthy vision and maintains blood pressure.

2. Sweet potatoes

Sweet potatoes are rich in vitamin B6 which helps in formation of red blood cells and the other nutrient that is fiber helps in pregnancy issues like constipation and digestion.

3. Dark Green Leafy Veggies

These green vegetables like spinach, cabbage are a good source of folate, fiber and carotenoids

4. Beetroot

Beetroot is beneficial for the baby as you must ensure your baby’s health even when you’re pregnant. It helps in the formation of spinal cord and prevents diseases as well. Beetroot being rich in folic acid is the reason that you shouldn’t avoid eating it while you’re pregnant.

Fruits and Vegetables are an excellent and cheap source to get all the nutrients that your baby needs. Not only these fruits and veggies cater your baby with complete nutrients but also help ease some common difficulties of pregnancy. As a mother, only you are responsible to keep your baby safe from any unfortunate side-effect. So stick on to a healthy diet and deliver your baby with complete health and nourishments.

Pregnant women must take all these items listed in this article in order to lead towards a blissful delivery. Also there should be some restrictions for fresh juices, smoothies, canned fruits, because these products are high in sugar.