11 Best Fruits for Pregnancy Health and Success

Research in child development has recently established that women who consumed more fruits during pregnancy had children who did well in developmental testing at the age of 12 months. Eating fruits rich in vitamins and minerals provide nutrition for both mother and baby.

Some of the benefits of fruit consumption include beta-carotene, which helps in tissue and cell development and building a robust immune system. You need vitamin C, an essential nutrient for the baby’s bone and tooth development. It also helps in iron absorption, a necessary mineral during pregnancy.

You’ll also require folic acid, a water-soluble B vitamin that prevents fetal growth defects related to the brain and the spinal cord. Another benefit of eating fruits during pregnancy is that they contain fibre, which deals with constipation and hemorrhoids. Besides, iron-rich fruits prevent anemia, while the potassium found in fruits helps to maintain fluid and electrolyte balance in the body.

Consuming fruits high in potassium alleviate leg cramps, which is common during pregnancy. Below are some of the best fruits for pregnancy health and fertility success:

1. Banana

Bananas contain folate, vitamin C, B6, magnesium and potassium. Adequate amounts of folate protect a fetus from neural tube defects; vitamin B6 helps regulate your sodium levels. Magnesium ensures a healthy fluid balance to relieve nausea and vomiting. In the first trimester, one banana per day is recommended.

2. Kiwi

The kiwi fruit is packed with vitamin C, E, A, phosphorus, potassium, dietary fibre, folic acid, and magnesium. The kiwi fruit is extremely effective in healing the respiratory system. They help protect you from colds and coughs. They reduce the risk of blood clotting and help in the absorption of iron. This is because they have a high iron concentration.

3. Guava

Guava is one of the best fruits for pregnancy. This fruit is rich in iso-flavanoids, carotenoids, vitamin C, E, and polyphenols. The fibre aids in digestion while the vitamins and minerals strengthen the baby’s nervous system.

4. Apple and Pear

Eating apples enhances the immunity and strength of your baby. It reduces the risk of wheezing, asthma and eczema in the baby as it grows. Apples are rich in nutrients and contain vitamin A, E, D and zinc. Pear contains high amounts of folic acid. They are rich in vitamin C too. Apples and pear are, therefore, close cousins.

5. Custard Apple and Pomegranate

These fruits contain high levels of vitamins A and C, which are necessary for the development of the eyes, hair, skin and body tissue of the growing baby. This is one of the best fruits for pregnancy with the ability to enhance the cognitive development of the baby. Pomegranates contain folate, protein, vitamin C, and calcium. They are highly recommended during pregnancy since they’re loaded with health benefits.

6. Avocados

Avocados are the best fruits for folate. They are rich in vitamins C, B and K. They contain fibre, choline, magnesium and potassium, and iron. Choline is essential for your baby’s brain and nerve development. Choline deficiency negatively impacts the baby’s memory.

7. Mango

Mangoes are seasonal tropical fruits. They are, therefore, not available all year round. They contain high amounts of vitamin C. They aid digestion and prevent constipation besides protecting you from minor infections.

8. Cherries and Strawberries

Cherries are loaded with vitamin C and can fight diseases such as the common cold. They also ensure efficient blood supply to the placenta. Strawberries are rich in folate, fibre, and vitamins. They also contain manganese and potassium, which aid in the growth of healthy bones in your baby.

9. Watermelon

This fruit contains vitamin A, C and B6, magnesium and potassium. Loaded with minerals, they are also rich in fibre. Including watermelon in your diet, especially in the last trimester, helps relieve heartburn and oedema (swelling in the hands and legs) and eases muscle cramps.

10. Chikoo (sapodilla) and Blueberries

Chikoos are full of vitamin A, energy, carbohydrates, and electrolytes. They help control dizziness and nausea besides dealing with irritable bowel syndrome. Blueberries are rich in fibre, calcium, vitamin C, and folate. When buying berries, get organic varieties, which don’t have pesticides.

11. Oranges and Grapes

Oranges are a good source of potassium. They help in lowering high blood pressure. Grapes are packed with nutrients such as fructose, glucose, silicic acid, oxalic acid, gallic acid, phlobaphene, iron, magnesium, calcium, pectin, folic acid and different vitamins such as B1, B2 and B6.

While most fruits are rich in nutrients, others such as black grapes, papaya and pineapple should be avoided during pregnancy. Papaya contains latex in the unripe or semi-ripe state. Consuming it could lead to uterine contractions and early labour. Black grapes should also be avoided during the first trimester since they produce body-heat, which can harm the baby. Pineapples contain bromelain, which could cause early labour by softening the cervix. Dates excite the uterus’s muscles and generate body heat.