Best Fruits for Pregnancy: Sweet and Nutritious Treats for Mum and Baby

What fruits are good for pregnancy? Check out our list below!

Congratulations, mum-to-be! Pregnancy is a special time in a woman’s life, and one of the most important aspects during this phase is ensuring a healthy and balanced diet. A key component of a nutritious pregnancy diet is the inclusion of a variety of fruits.

Fruits are not only delicious but also packed with essential vitamins, minerals, and fibre that are beneficial for both you and your developing baby. In this article, we’ll explore the benefits of fruits for pregnant women, how much fruit you should eat in a day, the best fruits for pregnancy, and safety tips when consuming fruits.

Benefits of Fruits for Pregnancy

Fruits offer a wide range of health benefits for expectant mothers. Some of the advantages include:

• Nutrient-Rich

Fruits are a rich source of vitamins, minerals, and antioxidants that are vital for a healthy pregnancy. Vitamin C, present in fruits like oranges and strawberries, helps boost your immune system and aids in the absorption of iron. Folate, found in fruits like bananas and avocados, is essential for fetal development and can prevent birth defects.

• Fibre Content

Pregnancy can sometimes lead to constipation, and fruits are a natural and gentle way to promote regular bowel movements. The fibre in fruits helps alleviate constipation and keeps your digestive system running smoothly.

• Hydration

Staying hydrated during pregnancy is crucial. Fruits like watermelon and cucumbers have high water content, helping you stay refreshed and hydrated throughout the day.

• Natural Energy

Pregnant women often experience fatigue, and fruits are a healthy way to boost your energy levels due to their natural sugars and essential nutrients.

• Glowing Skin

Pregnancy can take a toll on your skin, but having a diet rich in healthy fruits can help keep your complexion glowing. Healthy fruits are loaded with vitamins and minerals that nourish your skin from the inside out, giving you that radiant pregnancy glow.

• Mood Booster

Pregnancy hormones can have a significant impact on your emotions, but incorporating healthy fruits into your diet can help improve your mood. Fruits contain natural sugars that help regulate blood sugar levels, leading to positive effects on both your mood and energy levels.

How Much Fruit Should Pregnant Women Eat in a Day?

The recommended daily intake of fruits for pregnant women varies depending on individual factors such as age, weight, and activity level.

However, as a general guideline, it is advisable to consume at least 2 to 4 servings of fruits per day. A serving size can be roughly equivalent to one medium-sized fruit, a cup of cut-up fruit, or a glass of 100% fruit juice. Remember to choose whole fruits over fruit juices whenever possible, as whole fruits contain more fibre and fewer added sugars.

Best Fruits for a Healthy Pregnancy

Craving for some juicy goodness during your pregnancy? Look no further! We’ve compiled a list of the best fruits for pregnancy that will keep you healthy and happy during this special time. These fruits are not only delicious but also packed with essential nutrients that are beneficial for both you and your growing baby:

• Dragon Fruit

Dragon fruit, also known as pitaya, is a tropical fruit abundant in vitamins, minerals, and antioxidants. It’s a low-calorie and cholesterol-free option, making it an excellent choice for expectant mums who are mindful of their weight and heart health.

The benefits of dragon fruit during pregnancy extend beyond these attributes. Its rich fibre content can help alleviate constipation, a common issue during pregnancy, while its high water content aids in staying hydrated, especially in hot and humid weather.

Some of the advantages of consuming dragon fruit during pregnancy include potential assistance with morning sickness and prevention of muscle cramps and headaches due to its high potassium levels. Additionally, its vitamin C content can help prevent fatigue and boost the immune system, reducing the likelihood of getting sick during pregnancy.

• Ripe papaya

One fruit that is often recommended during pregnancy is papaya. Apart from being delicious, pregnancy papaya slices are packed with essential nutrients that benefit both the mother and the growing baby.

Papaya is a tropical fruit rich in vitamins A and C, folate, and fibre. These nutrients are crucial for supporting the overall health and development of the baby. Moreover, pregnancy papaya slices are low in calories and cholesterol-free, making them an excellent choice for weight-conscious mums-to-be who also care about their heart health.

However, it’s important for pregnant women to exercise caution when consuming papaya. Unripe or semi-ripe papaya, identified by its green skin, should be avoided during pregnancy. This is because it contains latex and an enzyme called papain, which can trigger uterine contractions and potentially lead to early labour or miscarriage.

Therefore, pregnant women should stick to eating ripe papaya to enjoy its nutritional benefits while staying safe during their pregnancy.

• Watermelon

Eating watermelon during pregnancy can be beneficial as it is a hydrating fruit rich in essential nutrients and health-beneficial compounds. It may help reduce the risk of pregnancy-related complications such as preeclampsia and aid in preventing constipation and haemorrhoids.

Watermelon’s high water content can also support optimal hydration, which is crucial during pregnancy. However, pregnant women with gestational diabetes should be cautious and avoid consuming large portions of watermelon due to its moderate carb content.

• Avocado

A great source of folic acid, avocados are essential for fetal development and reducing the risk of birth defects. They also provide healthy fats for energy.

• Coconut Flakes

Coconut is not just a tasty tropical treat, it’s a superfood that’s awesome for pregnancy! It’s packed with nutrients such as vitamins C, E, and B vitamins, as well as minerals like iron, calcium, magnesium, and zinc, which can boost your immune system, aid digestion, and support your baby’s development.

Plus, it’s got medium-chain triglycerides (MCTs), healthy fats that give you a quick energy boost and can help prevent fatigue and gestational diabetes. So, grab some coconut flakes for a healthy and delicious pregnancy snack!

• Bananas

Bananas, with their abundance of essential vitamins and minerals, offer numerous health benefits for expectant mothers. Firstly, their high vitamin B6 content can help alleviate nausea and morning sickness. Additionally, bananas can aid in preventing pregnancy anaemia by boosting iron levels.

The presence of folic acid in bananas is vital for the baby’s growth and development. Moreover, their fibre content promotes good digestive health and helps prevent constipation, which is common during pregnancy. The combination of vitamin B6, iron, and folic acid in bananas also contributes to the baby’s brain and nerve development.

These delicious fruits can even keep heartburn at bay by regulating acidity levels and providing an energy boost due to their carbohydrate and sugar content. Moreover, the high potassium content in bananas helps stabilise blood pressure during pregnancy.

However, if you have gestational diabetes or are at risk for it, it’s best to consume them in moderation due to their sugar content. 

• Berries

Which fruit is good for baby’s brain during pregnancy? Well, you’ve got your answer right here. 

Fruits rich in antioxidants such as strawberries, are particularly good for the baby’s brain as they help protect brain tissues from damage.

Berries, such as strawberries, blueberries, raspberries, and blackberries, are a rich source of essential nutrients that support fetal growth and overall maternal health. Berries are packed with vitamin C, which not only boosts the immune system but also aids in the absorption of iron, crucial for preventing anaemia during pregnancy. 

• Oranges

Pregnant women should consider adding oranges to their diet due to their numerous health benefits for both themselves and their babies. Oranges are a rich source of vitamin C, which is essential for a healthy immune system and aids in iron absorption.

Moreover, oranges are packed with folate, a type of vitamin B that helps prevent birth defects and supports the baby’s brain development.

• Apples

Eating apples during pregnancy offers several benefits that can contribute to a healthy pregnancy. Apples are high in fibre and source of vitamin C, providing essential antioxidant properties that protect cells from damage and promote a healthy immune system.

Moreover, apples contain vitamin A, potassium, and pectin, a prebiotic that supports the growth of beneficial gut bacteria. Including the peel of the apple, which is rich in nutrients, is recommended for maximum nutritional benefit.

Fruit for Your Pregnancy Concerns

For Nausea

Morning sickness is a common pregnancy woe, but ginger can help settle your stomach. Try nibbling on some candied ginger or sipping ginger tea.

For Constipation

Pregnancy can slow down your digestive system, leading to constipation.

To get things moving, reach for prunes. They’re packed with fibre and sorbitol, a natural laxative. You can eat them dried or cooked into a compote.

For Cramps

If you’re experiencing painful leg cramps, magnesium can help. Luckily, bananas are a great source of this important mineral.

Fruit for pregnancy for your fatigue

Growing a human is hard work, and pregnancy can leave you feeling exhausted. To boost your energy levels, reach for berries.

For Dehydration

It’s important to stay hydrated during pregnancy, but plain water can get boring. To mix things up, snack on juicy watermelon.

For Swelling

 Swelling is common during pregnancy, especially in the hands and feet. To help reduce inflammation, reach for pineapple. It contains bromelain, an enzyme that can help reduce swelling and inflammation.

Should You Buy Pre-Cut Fruits During Pregnancy

During pregnancy, it is advisable to avoid buying pre-cut fruits on the sidewalks or stalls due to the risk of Listeria contamination. Fresh-cut fruits are more likely to spoil compared to whole fruits and can become contaminated with harmful bacteria like Listeria if not handled properly during peeling, slicing, or seed removal.

Listeria infections can cause fever, muscle aches, nausea, and diarrhoea, and can be particularly dangerous for pregnant women, infants, and those with compromised immune systems. Listeria can enter cut fruits through various means, including contamination during cultivation, improper washing, and use of dirty equipment or surfaces.

As consumers, it is essential to purchase cut fruits from SFA-licensed food establishments, refrigerate them at 4°C or below if not consuming immediately, and avoid cross-contamination by keeping them away from raw food.

Additionally, any cut fruits left at room temperature for more than two hours should be discarded to minimize the risk of Listeria contamination and ensure a safe and healthy pregnancy.

Should You Drink Pasteurised Fruit Juice While Pregnant

During pregnancy, it is advisable to avoid unpasteurised fruit juice. Unpasteurised foods, including juices, can carry harmful bacteria that may pose risks to the developing baby and the mother.

Unpasteurised juice can be contaminated with harmful pathogens like E. coli, Salmonella, or Listeria, which can cause foodborne illnesses and potentially harm both the baby and the mother’s health.

Pasteurisation is a process that involves heating the juice to kill harmful bacteria, making it safe for consumption during pregnancy. To ensure the safety of the baby and the mother, it is recommended to opt for pasteurised fruit juice and avoid any unpasteurised variants during this crucial period.

Safety Tips When Eating Fruits

While fruits are generally safe and healthy during pregnancy, there are a few safety tips to keep in mind:

1. Wash Thoroughly: Always wash fruits thoroughly under running water to remove any potential pesticides or bacteria that may be present on the skin.

2. Avoid Unripe Papaya: Unripe papaya contains latex, which can trigger contractions. It’s best to avoid unripe or semi-ripe papaya during pregnancy.

3. Limit Caffeinated Fruits: Some fruits, such as chocolate-covered coffee beans, may contain caffeine. While a small amount is generally safe, it’s best to consume caffeine in moderation during pregnancy.

4. Consult Your Healthcare Provider: If you have any allergies or concerns about specific fruits, consult your healthcare provider for personalised advice.

Here at theAsianparent Singapore, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advice or medical treatment. theAsianparent Singapore is not responsible for those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend consulting your doctor for clearer information.