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Plums are highly favored fruits, especially among pregnant women. However, there are conflicting opinions about whether consuming plums can generate heat in the body and might not be good for expectant mothers. In this article, we'll answer the question: 'Can pregnant women eat plums?' and provide advice on how to consume them beneficially for both the mother and the fetus.
1. Is it safe for pregnant women to eat plums?
Firstly, we'll provide some information about plums and their health benefits for you.
1.1. Nutrients in plums
Plums are a common type of fruit, known in many regions. Depending on the area, plums are called different types of fruit. The southern plum, also known as the whip fruit in the North, is a popular fruit available in both the northern and southern regions of Vietnam. Southern plums typically have a slightly sour or sweet taste and provide a refreshing sensation.
Both Northern and Southern plums are rich in nutrients beneficial for health
These are nutrient-rich fruits. However, the nutritional composition of these two types of plums differs. Based on studies, nutrition experts have pointed out that:
- In 100 grams of northern plums, they contain about 20 calories, 0.6 grams of protein, 9.92 grams of sugar, and 0.7 grams of fiber, rich in minerals and vitamins.
- In 100 grams of southern plums: There are about 25 calories, 5.7 grams of carbohydrates, 0.3 grams of fat, 0.6 grams of protein. And abundant varieties of vitamins and minerals.
1.2. Can you eat plums in the first 3 months of pregnancy?
The question 'Can you eat plums in the first 3 months of pregnancy?' is becoming a major concern. Especially for first-time mothers in the early stages of pregnancy. However, nutrition experts affirm that expectant mothers can rest assured during the first three months and throughout the entire pregnancy.
>> SEE MORE: Can you eat strawberries in the first 3 months of pregnancy? Are strawberries harmful to the fetus?
2. Reasons why pregnant women should eat plums
During pregnancy, it is advisable to consume both northern and southern plums as they offer numerous benefits for both the fetus and the expectant mother:
2.1. Benefits of northern plums for expectant mothers
Firstly, northern plums serve as an important source of iron during the first trimester of pregnancy. With high levels of vitamin C, northern plums help enhance iron absorption more effectively for the mother's body.
Northern plums offer many health benefits for pregnant women
Secondly, northern plums contain two important compounds, isatin and sorbitol. These substances act similarly to water-soluble fiber, hydrating, stimulating bowel movements, and softening food. This helps reduce the risk of constipation for pregnant women and encourages better digestive function.
Finally, consuming some northern plums before daily meals can significantly alleviate morning sickness symptoms. Northern plums also help reduce nausea and stimulate the appetite of pregnant women, making them more enthusiastic about food.
>> SEE MORE: How to take calcium for a healthy pregnancy
2.2. Benefits of southern plums for pregnant women
Prevent dehydration: Southern plums contain 94% water in their nutritional composition. Therefore, regular consumption of southern plums can effectively hydrate pregnant women, prevent dehydration, maintain adequate fluid levels, and enhance fetal nourishment.
Enhance iron absorption: Similar to northern plums, southern plums also contain abundant vitamin C. Consuming southern plums during the first three months of pregnancy not only helps boost the immune system but also improves iron absorption in the body.
Support cardiovascular health: Southern plums are rich in fiber and epicatechin, helping pregnant women reduce LDL cholesterol levels in the blood, prevent plaque formation on arteries, and maintain good circulation, ensuring a healthy heart.
Southern plums are rich in water and nutrients, beneficial for pregnant women
Protecting the skin for pregnant women: Melasma, freckles, and stretch marks are concerning issues for pregnant women. Regular consumption of southern plums helps supplement vitamins A, C, and essential antioxidants for the body. This helps provide moisture and makes the skin brighter, smoother, and rosier.
>> SEE MORE: Should pregnant women consume excess folic acid?
3. How to eat plums beneficially for both mother and baby
If any pregnant woman asks you: Can I eat plums while pregnant? then advise them to eat plums. However, add a few tips to maximize the benefits of plums for both mother and baby:
Eat plums moderately, avoid eating too many at once. It's recommended to eat only 5 to 6 plums per day. Since plums are acidic, eating too much can stimulate the stomach, especially when hungry.
Choose fresh plums instead of eating heavily processed plum products to ensure better vitamin, mineral, and water content compared to pickled or processed plums.
It's important to clean plums thoroughly before eating
Clean plums before eating and soak them in diluted saltwater for 15 to 20 minutes. This helps remove dirt, bacteria, and preservatives from the plum skin. Since plums don't need to be peeled before eating, the skin contains many beneficial antioxidants.
It's advisable to supplement with various fruits to ensure a balanced diet and diverse flavor experiences.
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