Fruit is one of the main sources of nutrition for pregnant women. Well, there are several types of fruit for pregnant women that are good for consumption. Thus, the health of pregnant women and fetuses is maintained.
So many variations of fruit for pregnant women that can be consumed alternately every day. These fruits contain important nutrients, especially vitamin C and folic acid, which are needed for fetal development.
In order for nutritional intake during pregnancy to remain adequate, pregnant women should at least consume 2-4 servings of fruit every day.
Important Nutrients Needed by Pregnant Women
Types of nutrients that are generally needed by pregnant women are protein, carbohydrates, fats, and vitamins and minerals. In addition, there are several other important nutrients that are also good for pregnant women, namely:
- Folic acid, to prevent babies from experiencing spina bifida and anencephaly. The recommended intake of folic acid during pregnancy is 400 micrograms per day.
- Iron, to prevent fatigue, depression, and stress during pregnancy. The amount of iron intake needed during pregnancy is 27 milligrams per day.
- Calcium, to support the development of bones, nerves, and fetal heart. Pregnant women need as much as 1,000 milligrams of calcium per day.
- Potassium, to maintain fluid balance and blood pressure and maintain nerve and muscle function during pregnancy. The amount of potassium intake needed by pregnant women is 4,000 milligrams per day.
- Magnesium, for the formation of bones and teeth and control blood sugar levels. Pregnant women need as much as 300 milligrams of magnesium every day.
Another important nutrient that is also needed by pregnant women is fiber. Fruit for pregnant women is rich in fiber which can improve digestion and prevent constipation.
Suggested Types of Fruit for Pregnant Women
The following are some fruits for pregnant women that are good for consumption:
1. Papaya
Papayas are rich in vitamins A and C, and are a good source of calcium, magnesium, potassium, fiber and folic acid. However, make sure pregnant women eat papaya that is really ripe, because unripe papaya can trigger uterine contractions.
2. Orange
This fruit for pregnant women can prevent dehydration during pregnancy, because of the high water content in it. Oranges also contain folic acid and vitamin C which are good for the health of the mother and fetus.
3. Mango
Mango is a fruit for pregnant women which is rich in vitamin A, vitamin B6, vitamin C, potassium, and folic acid. This fruit for pregnant women is also high in fiber which is good for preventing constipation during pregnancy.
However, mangoes are high in sugar, so pregnant women should avoid this fruit if they have gestational diabetes.
4. Avocado
The content of folic acid in avocados is much higher than other fruits for pregnant women. In addition, avocados also contain B vitamins, vitamin C, and vitamin K, as well as fiber, choline, magnesium, and potassium.
Choline is needed during pregnancy to support fetal brain and nerve development.
5. Banana
Bananas contain fiber, vitamin B6, vitamin C, and potassium. The content of vitamin B6 in bananas is able to overcome nausea and vomiting that is common during early pregnancy.
6. Apple
This fruit for pregnant women contains high fiber and vitamin C, as well as vitamin A, potassium, and pectin. Pectin is a good prebiotic for the health of the digestive tract of pregnant women.
So that the benefits of apples can be obtained optimally, avoid peeling the skin of the apple and simply clean it with running water before consuming it.
7. Berries
Some types of berries, such as blueberries, strawberries, raspberries, blackberry, and goji berries rich in carbohydrates, vitamin C, fiber, and folic acid. These berries are suitable for consumption with bananas by processing them into smoothies.
8. Lemon
Besides being rich in vitamin C, lemon has an aroma that can overcome nausea during pregnancy. Pregnant women can enjoy lemon in a tea mix or delicious dishes.
A variety of fruits for pregnant women can be consumed alternately and accompanied by vegetables so that the nutritional intake of pregnant women and fetuses is always fulfilled. In addition, do not forget to always check the condition of pregnancy regularly to the doctor so that the health of pregnant women and fetuses is maintained.
