Pregnant women are advised to eat healthy foods that contain complete nutrients, especially fruits, because it contains many vitamins and minerals that the mother and fetus needs. Fruits for pregnant women can also be a snack as a substitute for snacks that contain many calories but few vitamins and minerals.
The importance of fruit consumption for pregnant women
In addition to the content of vitamins and minerals are contained in many fruits, the fruit also contains fiber that can launch the digestive system and reduce difficult CHAPTER alias constipation in pregnant women.
Beta-carotene from vitamin A in the fruit serves to help the development of baby cells and tissues, eyesight, and immunity. Vitamin C in fruit works for the growth of bones and teeth, as well as collagen in the connective tissue of infants. Folic acid in fruit can help prevent birth defects and anemia. Potassium in fruit helps maintain blood pressure and body fluid balance of pregnant women.
What are the recommendations of fruits for pregnant women?
Fruits contain vitamins and minerals that are needed for the health of pregnant women and for growth and development of the fetus in the womb. Here are some fruit that is beneficial for pregnant women.
1. Bananas
Rich in potassium and providing calories quickly converted into energy to prevent fatigue. Potassium is a banana can help keep blood pressure in the body. Bananas also contain iron which can help prevent anemia in pregnant women. Bananas are also easy to digest, so it can be an alternative food if pregnant women are experiencing nausea and vomiting.
2. Orange
Contains vitamin C, folate, and fiber. Almost 90% of its content is water, thus helping pregnant women to meet the needs of body fluids. Lack of body fluids can cause fatigue. High content of folate in oranges can also help the development of the brain and spinal cord in the fetus and prevent birth defects.
3. Avocado
Avocado is one of the good fruits consumed during pregnancy. Avocados are rich in B vitamins, vitamin C, folic acid, and potassium. Avocado can help reduce morning sickness, helping the development of the brain, nervous system and baby tissue. However, avocados contain high fat, so if eating too much can cause weight gain.
4. Mango
Mango contains potassium, vitamin C, and vitamin A high. Potassium in mangoes can help keep blood and fluid levels in the body, vitamin C as an antioxidant that can ward off free radicals in the body, while vitamin A also serves as an antioxidant and helps the immune system, eyesight, and nervous system in infants. Mango also contains high fiber so it can prevent constipation or constipation in pregnant women.
5. Blueberry, strawberry, and raspberry
These berry fruits contain high levels of potassium, folate, and vitamin C. Potassium in addition to maintaining blood pressure, it is also necessary to maintain the balance of body fluids, nerve transmission, and muscle contraction. Folate and vitamin C can help to prevent anemia in pregnant women. These fruits also contain fiber that can help the digestive system of pregnant women.
In addition to the fruits above, other fruits that are good for pregnant women are kiwi, papaya, wine, watermelon, melon, and many more other fruits. These fruits contain the vitamins and minerals needed by pregnant and fetal mothers.
We recommend the consumption of fruits 2-3 servings a day to meet the needs of vitamins and minerals. Plus the consumption of vegetables 2-3 servings per day, it will complement your nutritional needs.
Various ways of eating fruits
In order not to get tired of eating the fruit-that's all, you can eat these fruits in various ways, namely:
- Make it as a healthy snack that is directly eaten. Do not forget to wash it before eating it.
- Make it into a fruit salad. Cut into small pieces and mix some types of fruit. You can add yogurt to make it taste better and also increase the content of vitamins and minerals.
- Fruits can be added to your cereal, bread, pancakes, or waffles. Serve this as your breakfast menu, can make your appetite increase.
- Eating fruits for pregnant women can also be varied in the form of juice or smoothies. You can make juice from one or more types of fruit so that it tastes better, as well as vitamins and minerals you get more.