What your baby gets regarding nutrition during pregnancy depends on the type of foods that you eat. It’s for this reason why you should eat a balanced diet that includes plenty of fruits and vegetables to ensure that you increase milk production once your baby is born.
The fruits benefits during pregnancy
When pregnant, it’s essential to rely on nutritious foods and avoid empty calories (empty calories are derived from foods containing no nutrients).
If you rely on junk foods during your pregnancy period, you could be setting your baby up for a lifetime of bad eating habits. One study published at Fasebj.org found out that babies of moms who eat junk food during pregnancy are at risk of addiction to high sugar and high-fat diet.
If above research doesn’t convince you enough, here’s another research that might steer you in the right direction. The study findings suggest that a fetus can adapt to the limited supply of nutrients and in response permanently change their metabolism and physiology. These permanent changes may be the cause of some diseases in their adult life including diabetes, stroke, hypertension and heart diseases.
7 fruits to eat during pregnancy for fair baby
You might be craving junk foods but remember these foods will not only put you at risk of developing a series of health problems but can also cause a permanent change in your unborn baby physiology and metabolism.
Fruit is a perfect alternative that will boost your baby’s and your health as well. Below are seven fruits that you should eat during pregnancy.
Oranges are a source of folate, and natural juice will help you stay hydrated. Folate (folic acid) also known as Vitamin B-9 plays a vital role in red blood cell formation. It’s also important during early pregnancy as it helps reduce the risk of congenital disabilities of the spine and brain.
Oranges are also a good source of vitamin C an antioxidant that prevents cell damage and helps the body absorb iron.
Avocados are an excellent source of fiber, magnesium, potassium, vitamin B, C, and K. They also contain choline and iron, and some people claim that these fruits help relieve nausea. Potassium contained in avocado fruit help relieve cramps, a pregnancy symptom. Legs cramps are caused by magnesium and also low potassium in the body.
Choline helps in baby’s nerve and brain development, and its deficiency can cause lifetime memory impairment and neural tube defects.
One cup of mango gives you 100% of your recommended daily allowance (RDA) of vitamin C. These fruits also contain a high concentration of vitamin A.
Deficiency of vitamin A when pregnant especially at birth could result in respiratory complications, low immunity, and diarrhea to your baby.
Bananas are an excellent source of Vitamin C, vitamin B-6, potassium, and fiber. About 50% of women experience constipation when pregnant. This may be caused by:
- Low fiber diet
- uterine pressure on the intestines
Adding fiber to your diet might help prevent constipation and also boost your and baby’s health. Additionally, vitamin B-6 has been shown to help prevent vomiting and nausea during the early stages of pregnancy.
Some women report that drinking lemon water, lemonade or sucking on lemons helps relieve nausea- a common problem during early pregnancy stages. Lemons are also a rich source of vitamin C and help in stimulating the digestive system hence relieving constipation. Remember to rinse your mouth after eating lemons- if not they may erode tooth enamel.
An apple gives approximately 126 calories and a moderate of dietary fiber. The fruit is also a good source of vitamin C, Vitamin A, and potassium. Eating an apple when pregnant can help improve the overall health of your baby.
A study published in NCBI website revealed that children of moms who ate apple and fish during pregnancy were at lower risks of developing allergies and childhood asthma.
Berries are an excellent source of vitamin C, carbohydrates, fiber, and folate. They are also rich in phytonutrients like anthocyanins and flavonoids.
unless you have gestational diabetes, during pregnancy, carbs should make up to 50-60% of the calories each day.
Carbohydrates are a good source of energy and quickly pass through the placenta nitrify your baby. It’s important to consume nutrients rich, complex carbs like berries instead of processed foods like cookies, doughnuts, and cakes.
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