Pregnancy is a life-changing experience that will bring immense joy and excitement. A new life is stirring inside your body. A beautiful journey that will be forever etched in your mind.
I’m sure you’re looking forward to the day when you can hold your baby in your arms. Until that ooh-the-day-is-finally-here-moment, it takes a lot of effort to stay on top of the diet and nutrition plan.
Things are different now…you need to take care of yourself AND your baby.
Healthy nutrition contributes to your baby’s lifetime health. As your baby grows, key nutrients such as fruits are vital for the growth and development of the fetus.
So, What Are The Benefits of Fruits For Both Mums AND Babies?
It takes some effort to transition yourself into providing nutrients for both yourself and your baby.
During your pregnancy, Mummy is the only person who will provide the nutrition needed for the fetus to develop and grow well. The food you eat will be your baby’s main source of nourishment.
Approximately 300 extra calories are needed each day to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables and whole grain.
Fruits are super important, that’s for sure! They are rich in Vitamin A and C, potassium, fiber, folate and other key nutrients.
And who doesn’t want that?
Let’s break down into specific fruits and the benefits of eating these health-giving and flavour-filled properties during your pregnancy and how they can be included in your pregnancy diet.
1. Pomegranate
I am totally smitten with pomegranate the very moment I had my first taste of this exquisite fruit! This sweet and tart fruit might not be on your radar but don’t rule it out yet.
Yes, pomegranate may be small in size but a big WINNER for your health!
Categorised as a berry, pomegranate is a fruit with a super reddish-brown colour. You will be mesmerised with the deep blood red tiny sized pearl-like seeds called arils inside the thick-skinned layer. That’s the beauty of nature!
This ancient fruit is filled with hundreds of seeds that are full of sweet juices often counterbalanced with acidity.
Let us check out the benefits…
Great for overall bodily functions, pomegranate contains LOADS of essential minerals and vitamins an expectant woman needs such as potassium, vitamin C, vitamin K, folic acid and fibre.
With 3 times more antioxidant content than green tea or red wine, this is a pretty potent fruit!
Moreover, pomegranate has impressive anti-inflammatory properties too! This can help to reduce the inflammation throughout our body and prevent oxidative stress and damage, which makes it good for both you and your baby.
Getting the best out of pomegranate?
Generally, most people tend to pop them open, scoop out the seeds and enjoy them whole – the same way you would enjoy a cup of corn kernels.
Kick in a dose of pomegranate with a salad sprinkled with pomegranate seeds?
Or, if you are into juice blends, start with pure, fresh pomegranate juice and add your own spin on it with other fruits.
One glass of pomegranate juice is recommended for a pregnant woman per day. Don’t worry! It is safe to drink pomegranate juice in moderation during pregnancy.
Did You Know? Pomegranates boast an impressive nutrient profile — one cup of arils (174 grams) contains:
- Fibre: 7 grams
- Protein: 3 grams
- Vitamin C: 30% of the RDI
- Vitamin K: 36% of the RDI
- Folate: 16% of the RDI
- Potassium: 12% of the RDI
*RDI – Recommended Daily Intake
When you should avoid consuming pomegranate?
It is best to avoid pomegranate if you have gestational diabetes as the fruit does have natural sugar.
Women who are allergic to pomegranate should avoid consuming it during pregnancy. At the same time, women who experience side-effects after consuming pomegranate should avoid eating it during pregnancy.
There should be no worries with consuming pomegranate juice for those who are having a relatively healthy pregnancy.
2. Blueberries
I bet you have come across these little delightful blueberries that have a whitish waxy coating, which gives a dull appearance.
FUN FACT: Though they appear to be so, blueberries aren’t actually blue, but a rich deep purple, which is in fact, the colour of anthocyanin, a pigment that is profoundly rich in blueberries.
A good rule to note is that the darker the berry, the more anthocyanins are present.
Blueberries are sweet with a tinge of acidity from the berry. As the berry pops when you bite down on a blueberry, you will enjoy the burst of sweet juice that comes with a hint of tartness.
Let’s get going with the benefits…
Blueberries are small but mighty! Sure, they look fascinating and taste so good, but what’s more important is the fact that they are rich in nutrients that are much needed during pregnancy.
Adding berries to your prenatal diet can boost your regular intake of vital nutrients.
Rich in potassium and vitamin C, berries are also packed with antioxidants and phytoflavinoids. They are one of the top choices for doctors and nutritionists.
Other vital key minerals and vitamins include Vitamin K1, manganese, fiber, folate, calcium and other small nutrients.
These potent elements pack a punch when it comes to providing you and your baby with essential nutrients during your pregnancy.
One cup of blueberries contains 114 milligrams of potassium, which is essential to regulate blood pressure and prevent preeclampsia.
One cup of fresh blueberries delivers 14.4 milligrams of vitamin C, which is about 18% of the 80 milligrams you need each day.
How can you enjoy the best of blueberries?
I love grabbing a handful and just munch on them, enjoying the freshness of the fruit. To give an extra delightful taste, you can combine them with low-fat yoghurt for a boost of protein.
Make a fibre-rich smoothie? Mix with raspberries, plain yoghurt and 100% fruit juice!
Add your own spin to the salad or cornflakes and cereal with toppings of fresh blueberries for a power bowl! And of course, juice blends are another great option.
Here’s a tip: Try to eat berries after a meal high in protein or iron in order to absorb the nutrients better. Strive for 1 to 2 cups a day.
Did you know? Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains:
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
*RDI – Recommended Daily Intake
3. Cherries
Irresistible cherries are so tempting!
These shiny, perky little rounds beckon to me every time I walk past them! The lovely sweet tanginess of cherries can really wake up your senses and make you crave for more of its goodness during this period.
Cherries are small stone fruits that come in various colours and flavours. They range from yellow to deep blackish red.
Aha! We are talking about the fascinating deep black-ish red ones here. What makes cherries a powerful superfood is its healthy perk-packed antioxidants and nutrients. The fruit is extremely high in antioxidants.
Do you know something? The presence of anthocyanins, a type of polyphenol pigment, is what gives cherries their deep red colour. This is an indication that they have loads of antioxidants and anti-inflammatory compounds.
So, what’s so cool about them?
Let us dive into the benefits…
It is an AMAZING pregnancy food! Cherries don’t just look cute. There are tons of health benefits in cherries for expecting mums!
Cherries are a storehouse for powerful micro and macronutrients. They include vital key minerals and vitamins such as Vitamin C, potassium, calcium, magnesium, iron, folate and protein that both you and your baby need.
As one of the few sources of melatonin, this fruit is also packed with this powerful antioxidant hormone, which helps to regulate your body’s internal clock and improves sleep.
Another powerful antioxidant is anthocyanins which help to combat inflammation. That’s an impressive nutritional bang for your buck!
The best way to enjoy cherries would be…
These little beauties have only 100 calories per cup. Isn’t it pretty cool?
Pair them with your salad and take healthy eating to the next level! Pick a handful and enjoy as a healthy snack on the go!
Or place crushed ice on the cherries in a bowl and munch away! Definitely a refreshing treat on a hot summer day.
Even better, add them to your cereal and cornflakes for a nutrient-packed breakfast!
Here is a tip: Choose deep red fully ripe cherries as they are not sour and reduce the risk of gastric reflux associated with acidic fruits.
Did you know? Here are the essential nutrients present in a cup of cherries:
- Calories – 97 cal
- Carbohydrates – 25 grams
- Vitamin C – 18% of Daily value
- Fibre – 3 grams
- Protein – 2 grams
- Potassium – 10% of Daily value
- Manganese – 5% of Daily value
- Copper – 5% of Daily value
4. Grapefruit
I absolutely adore grapefruit, particularly pink grapefruit. Grapefruit is a result of cross-breeding between orange and pomelo.
There are various varieties of this tropical citrus fruit, including white, ruby red and pink, which have varying degrees of sourness and sweetness.
Grapefruit is known for its sweet and sour-ish taste with a distinctively bitter note. It is such a versatile fruit that has both great flavours and health benefits.
Let us check out the benefits…
Grapefruit is such a great superfood to add to your pregnancy diet. It is high in nutrients but low in calories and contains a decent amount of fibre.
For your information, grapefruit is rich with more than 15 beneficial key vitamins and minerals. It is known for its antioxidant and immunity-boosting capabilities as well as its digestive and cholesterol-lowering benefits.
I can say that the benefits are endless!
How to savour grapefruit moments?
This fruit is so versatile! You can consume the fruit whole if you are good with the sweet-sour taste with a tinge of bitterness.
Or, make a fruit salad and sprinkle with pomegranate seeds. Don’t forget to toss in other types of fruits too!
Adding them to smoothies or juices is another great way to incorporate grapefruit into your pregnancy diet.
Did you know? Grapefruit provides vitamins A and C, folate (B9), fiber, choline, limonins and lycopene. Also, half a medium-size grapefruit provides 59% of your daily vitamin C needs!
Here are some of the major nutrients found in half of a medium-sized grapefruit:
- Calories: 52
- Carbs: 13 grams
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin C: 64% of the RDI
- Vitamin A: 28% of the RDI
- Potassium: 5% of the RDI
- Thiamine: 4% of the RDI
- Folate: 4% of the RDI
- Magnesium: 3% of the RDI
Additionally, it is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.
5. Apricot
Psst…here comes one of my favourite summer fruits!
Apricots are stone fruits that are often confused with peaches and nectarine that bear similar shapes and colouring but somewhat differ in flavour and size.
And yes, they really do look like miniature peaches with fuzzy skin and all, but the TASTE of apricots are distinctively different than that of peaches.
Fresh apricots have a sweet and tart flavour unlike peaches which are sweeter and juicier.
A dose of good old apricots will bring an immense amount of nutrient goodness to your pregnancy diet.
Let’s check out the benefits…
They are just loaded with all the super nutrients that will support a healthy and safe pregnancy for both mum and baby.
Apricots are a rich source of vitamin A, C, E, beta carotene, phosphorus, silicon, calcium, iron, and potassium.
Adding to that, they are also a good source of micronutrients such as copper, magnesium, and manganese.
These minerals form an essential component of some enzymes and are vital for sustaining the metabolic functioning of the body.
Expand your palate with apricots!
You will never be bored with apricots! It is just so awesome that there are so many options to reap the benefits of apricots!
The easiest way? Eat them whole! You can have up to two to four apricots a day.
Or, why not whip up a summer apricot smoothie! They are SO easy to make!
If you don’t feel like you want to have a smoothie, try apricot juice. Apricot is a powerhouse antioxidant such as lutein and zeaxanthin, which will give you a lot of useful health properties.
Apricot juice is often referred to as “nectar of the gods” for its rich taste and unforgettable aroma.
For the perfect amount of sweet-tart flavour, blend it with strawberry to enhance the yummy apricot flavour for a healthy, energy-boosting drink! Guaranteed to fill you with loads of vitamins A and C with a good dose of fiber!
Another way that you can enjoy apricots is by adding them to your grain salads or rice side dish! I love the latter!
And if you run out of ways, dried apricots is one GREAT source of iron with natural sugar, fructose, and glucose.
A handful of dried apricots contains around 10% of your daily iron needs.
Better yet, the dried fruit helps to regulate your digestive process and prevent and satisfy frequent pregnancy craving for sweets in a healthy way.
For the baby? It is rich in calcium and can be beneficial for fetal bone development.
Please note that eating an excess of dried apricots can lead to gastric upset, so make sure to eat in moderation.
Did you know?
One cup (165 grams) of sliced apricots provides:
- Calories: 79.
- Carbs: 19 grams.
- Protein: 1 gram.
- Fat: 0 grams.
- Fiber: 3 grams.
- Vitamin C: 27% of the RDI.
- Vitamin A: 64% of the RDI.
- Potassium: 12% of the RDI.
*RDI – Recommended Daily Intake
Important Things to Keep in Mind:
1. If you have any questions regarding your pregnancy diet, do not hesitate to talk to your doctor about recommendations and ways to get the key nutrients to help your baby grow properly. It is always better to be safe than sorry!
2. Always ask your doctor more about which fruits can be beneficial and should be avoided during your pregnancy and the recommended serving suggestions.
3. Many fruits are known to have high sugar content, which can be a problem for women with a risk of gestational diabetes. For this reason, it is recommended to completely avoid fruit juices and keep fruit intake to small serving size in order to keep getting the nutrients without the excess sugars.
4. ALWAYS wash the fruits before consuming. Any fruit has the potential to have pesticide residue or soil remaining from harvest, which can be unhealthy for both mother and child. For this reason, many mothers opt for organic produce, but it is still necessary to wash.
Fruits are good for health, but make sure to consume in moderation to avoid any unfortunate incident.