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best fruits for pregnant women


During pregnancy, a woman may crave sweets a lot, but it is advised not to get used to eating sweets permanently and frequently, and instead, it is recommended to eat fruits, as fruits have a sweet taste, in addition to being considered a healthy food for pregnant women, and in general, All fruits are useful for pregnant women, as they are a rich source of the necessary nutrients during pregnancy. Here are the best fruits for pregnant women:

Berries: Berries are a rich source of carbohydrates, vitamin C, dietary fiber, and folate, in addition to containing phytochemicals such as flavonoids and anthocyanins. It contains 50-60% of calories from carbohydrates to obtain the energy it needs, and passes through the placenta to nourish the fetus, in the event that it does not suffer from gestational diabetes.

Apples: Apples contain a high percentage of dietary fiber, vitamin A, and vitamin C, in addition to potassium, and eating apples during pregnancy may provide many health benefits for the fetus.

Lemon: It is common knowledge among many women that eating lemon, or lemon water, contributes to relieving nausea associated with pregnancy, and lemon is a rich source of vitamin C; Which may stimulate the digestive system to relieve constipation, but it is worth noting here that eating lemon in abundance may cause tooth enamel erosion, so it is recommended to rinse with water after eating it.

Apricots: Apricots contain many important nutrients such as vitamins and minerals, which contribute to the growth and development of the fetus. These nutrients include: vitamin A, vitamin C, vitamin E, and calcium; Which helps support and strengthen bones, teeth, and iron, which contributes to reducing the risk of anemia, in addition to potassium, phosphorous, and silicon.

Orange: It is one of the best sources of water, vitamin C, and folate, and these nutrients contribute to reducing cell damage and improving iron absorption in the body.

Mango: Mangoes contain high levels of vitamin C and vitamin A; One cup of sliced ​​mango provides the body with 100% of the body's daily need of vitamin C, and more than 33% of the body's daily need of vitamin A, and it is worth noting that a child's lack of vitamin A may lead to a decrease in his immunity, and an increased risk of infection. Respiratory infection.

Pears: Pears contain many important nutrients for the body. Like folate, it also contains fiber that contributes to reducing constipation during pregnancy, in addition to its potassium content; Which contributes to maintaining the heart health of the mother and fetus, in addition to stimulating the regeneration of cells in the body.

Banana: The banana delicious fruit, rich in nutrients important, because bananas contain lots of vitamins and minerals, as vitamin B 6; A medium-sized banana provides the body with 25% of its daily need of vitamin B6, and this vitamin contributes to supporting metabolic processes, supporting the growth and development of the child's brain during pregnancy and lactation, in addition to promoting the health of the immune system and bananas also contain vitamin C. Vitamin A, plus magnesium.

Pineapple: Pineapple offers many health benefits to the body. It is a rich source of vitamins, dietary fiber, and minerals; Such as manganese, and vitamin C, folate, and iron, in addition to many other nutrients that the body needs for a healthy diet during pregnancy.

Papaya: The Papaya is a rich source of calcium, magnesium, potassium, folate, dietary fiber, in addition to eating ripe papaya contributes to reducing the incidence of constipation, controlling heartburn and control, It is worth mentioning that the papaya fruit is one of the richest sources of vitamin C, It is also a rich source of carotenoids, which are important for maintaining healthy eyesight.

Avocado: is a fruit avocado fruits that contain monounsaturated fat ( in English: Monounsaturated fats) health, which contributes to the support of the absorption of many vitamins in fruits and vegetables are better, as they enhance the feeling of fullness for a longer period, it is worth mentioning that the fruit Avocados are a rich source of folate and vitamin B6, which supports the growth of healthy tissues and the baby's brain, as well as reducing morning sickness for pregnant women.

Pomegranate: Pomegranate is a fruit that provides many health benefits, and may be useful during pregnancy as well, as it is a rich source of vitamins and minerals; Like folate, in addition to its anti-inflammatory properties, it is also worth noting that it contains calcium, which is believed to contribute to reducing the incidence of cramps in the legs, associated with pregnancy.

Grapes: available grape shapes, and colors, different sizes, and flavors of his sweet, sour, and is a source of grapes rich in vitamin K, vitamin C, folate, fiber, plus it contains flavonoids; Resveratrol, which is often found in the skins of red grapes, is an important nutrient during pregnancy.

Guava: The Guava is a rich source of vitamin B 9, or what is known as recommended by folates for pregnant women, as they are also rich in vitamin C, which contributes to the support of the body 's immunity, and maintain the health and safety of the body of pathogens.

Watermelon: Contains watermelon on a high percentage of water constitutes 91% of the fruit of watermelon ingredients, and increased need for pregnant women liquids, so as to support blood circulation, increase blood volume in the body, and the levels of amniotic fluid also contributes to the water to reduce the swelling in pregnant, in addition to, watermelon contains carbohydrates, vitamins, and minerals.

The recommended amount of fruits for pregnant women

Pregnant women are advised to eat fruits and vegetables daily, at a rate of two cups of fruits, and we will mention in the following examples of what one serving of fruits constitutes:

  • 1 cup of fruits, whether raw, canned, or frozen.
  • Two small bananas or one large banana.
  • Half a cup of dried fruits.
  • A medium to large piece of fruit, for example: one large orange, one medium pear, one grapefruit, two large plums, or half of a large apple.
  • A glass of fruit juice, vegetable juice, or a mixture of fresh vegetables and fruits.

Tips for eating fruits during pregnancy

The pregnant woman should be careful when eating fruits and make sure to follow some steps to ensure that the fruit is clean and free of contaminants before eating it, and we mention among these steps the following:

  • Ensure that fruits are washed well under running water, because of the possibility of the presence of a type of parasite known as Toxoplasma on unwashed fruits, which may cause dangerous toxoplasmosis in the child.
  • Avoid using soap or artificial detergents and bleach solutions in washing fruits.
  • Cut off the affected areas in the fruit, because these parts may contain large numbers of bacteria.
  • Drink sterilized and processed juices in ways that ensure the elimination of harmful bacteria, because fruits may be exposed to the possibility of contamination with harmful bacteria when cut or peeled to make fresh juices.
  • Make sure to store fresh fruits away from places where raw meat is stored.

 


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