Fruit choices for pregnant women are diverse, including oranges, mangoes, and avocados , watermelons, and guavas . These fruits are very good for pregnant women because they have nutritional content that is beneficial for the health of pregnant women and the fetus.
There are so many varieties 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 the nutritional intake during pregnancy to remain sufficient, pregnant women should at least consume 2-4 portions of fruit every day.
Important Nutrients Needed by Pregnant Mothers
The types of nutrition that pregnant women generally need are proteins, carbohydrates, fats, as well as vitamins and minerals. The following is an explanation of some of the nutrients needed by pregnant women and their functions:
- Folic acid , to prevent babies from having spina bifida and anencephaly .
- Iron , to ensure the fetus gets enough supply of oxygen and nutrition, as well as help prevent fatigue, depression, and stress during pregnancy.
- Calcium , to support the development of the bones, nerves, and heart of the fetus.
- Potassium , to maintain fluid balance, blood pressure, and maintain nerve and muscle function during pregnancy.
- Magnesium , to prevent chronic hypertension and premature labor.
Another important nutrient that pregnant women also need is fiber. Fruits for pregnant women are rich in fiber that can improve digestion and prevent constipation. Thanks to its nutritional content, this fruit is also suitable for consumption as a healthy food for pregnant women, including young pregnant women .
Recommended Types of Fruit for Pregnant Mothers
Here are some fruits that are good for pregnant women to consume:
- Papaya
Papaya is rich in vitamin A and vitamin C, as well as a good source of calcium, magnesium, potassium, fiber, and folic acid. However, make sure Bumil consumes papaya that is really ripe because raw papaya can trigger uterine contractions.
- Oranges
This fruit for pregnant women can prevent dehydration during pregnancy due to 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.
- Mango
Mango is a fruit for pregnant women that 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 contain high sugar, so Bumil should avoid this fruit if suffering from gestational diabetes .
- 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.
- Bananas
Bananas contain fiber, vitamin B6, vitamin C, and potassium. The content of vitamin B6 in bananas is able to overcome nausea and vomiting that commonly occur during early pregnancy.
- Apples
This fruit for pregnant women contains high fiber and vitamin C, as well as vitamin A, potassium, and pectin. The pectin content in apples is one of the prebiotics that are good for the health of the digestive tract of pregnant women.
In order for the benefits of apples to be obtained to the maximum, avoid peeling the skin of apples and simply clean them with running water before consumption.
- Berries
Some types of berries, such as blueberries , strawberries , raspberries, blackberries , and goji berries are rich in carbohydrates, vitamin C, fiber, and folic acid. These berries are suitable for consumption with bananas by processing them into smoothies .
- Lemon
In addition to being rich in vitamin C, lemon has an aroma that can overcome nausea during pregnancy. Bumil can enjoy lemon in a delicious tea or cooking mix.
- Tomatoes
Tomato is also a fruit that is rich in folic acid so it is good for Bumil. This fruit can be consumed directly or processed into food, fruit ice, or juice.
- Watermelon
Watermelon fruit contains high lycopene compounds. For pregnant women, this compound is beneficial to reduce the risk of preeclampsia, a pregnancy complication characterized by increased blood pressure and excess protein in the urine.
- Guava
Another fruit option for pregnant women that is very easy to get is guava. This fruit is rich in iron and vitamins, such as vitamin A and vitamin C. In addition, the antioxidant content in guava is also beneficial to reduce the risk of preeclampsia and premature labor.
A variety of fruits for pregnant women can be consumed alternately and accompanied by vegetables so that the nutritional intake of Bumil and the fetus is always sufficient. In addition, do not forget to always check the condition of the pregnancy routinely to the doctor so that the health of Bumil and the fetus remains intact.