Top 10 Best Fruits for Expectant Mothers

Is it good for pregnant women to eat avocados? This is a common question among expecting mothers. Avocado, containing essential nutrients such as good fats, vitamins, and minerals, is considered a safe food in the pregnancy diet.

However, the benefit of avocados can turn counterproductive if consumed excessively. Eating in moderation, with a recommended frequency of one half per serving, twice a day, is key to reaping the positive effects without unwanted consequences. Pregnant women can benefit from the rich nutritional profile of avocados, contributing to a balanced diet and providing additional nutrients for the developing fetus.

Pregnant women often face a risk of folic acid deficiency, which can lead to congenital abnormalities in the fetus. Avocado, with approximately 5mcg of folic acid per 100g, can be a valuable addition to the diet, supporting the health of the unborn child.

Experts advise pregnant women to consume one apple per day due to its numerous benefits for both mother and baby. These include boosting the immune system, reducing allergies in infants, lowering the risk of fetal diseases, decreasing cholesterol levels for pregnant women, and protecting bones.

When purchasing apples, it is advisable to buy from reputable sources to avoid chemically treated ones. Before consumption, soak apples in saltwater for 5-10 minutes for hygiene purposes.

Many people believe that consuming guava causes heat and constipation. However, this is not true if pregnant women eat it correctly. Guava can be consumed in the conventional way (excluding seeds to prevent constipation) or by juicing guava daily, as it is rich in Vitamin C.

Eating guava helps reduce the risk of diabetes, stabilizes blood pressure, and decreases the risk of anemia in pregnant women during the gestation period. Particularly, guava contains a significant amount of folic acid and vitamin B9 – crucial for the nervous system development of the fetus.

Grapes are a delicious fruit that pregnant women can enjoy at any stage of their pregnancy. When pregnant women eat grapes, a large amount of beneficial nutrients is added to the body, including: Vitamin A, C, B1; Beta-carotene; Phosphorus; Calcium; Iron; Magnesium; Folic acid; Omega-3 and DHA; fiber…

Grapes contain folic acid, an essential nutrient for the formation of the nervous system and brain of the fetus. For the developing fetus, adequate supplementation of folic acid helps reduce the risk of neural tube defects. Eating grapes is one of the ways to supplement folic acid, contributing to the formation of the fetal brain, nerve fibers in the brain, and spinal cord.

In addition, the omega-3 and DHA content in grapes also play a crucial role in the formation and development of the fetal brain.

Dragon fruit, with its mildly sweet and tangy taste, is a favored tropical fruit. Rich in vitamin C, B vitamins, potassium, magnesium, calcium, beneficial fats, and fiber, it enhances natural immunity, stabilizes heart health and blood pressure, prevents pregnancy constipation, reduces fatigue symptoms, and notably aids in the fetal brain development.

During pregnancy, ensuring an adequate intake of vitamin C through diet is crucial for gum health and the baby's bone development. Experts recommend a daily intake of at least 70mg of vitamin C for expectant mothers. Dragon fruit contains between 4 to 25mg of vitamin C per 100g, making it a delightful addition to snacks or desserts after main meals.

Like other fruits, pregnant women should consume dragon fruit in moderation, ideally 1-2 fruits per week. Those with a history of high blood sugar should avoid excessive consumption due to its high sugar content.

Lemon, a commonly found fruit in every household, is especially easy to procure. It stimulates the appetite of expectant mothers, alleviates morning sickness, prevents internal bleeding, and significantly contributes to maintaining stable blood pressure during pregnancy.

For generations, lemons have been a familiar fruit in every Vietnamese kitchen. A single lemon contains essential vitamins and minerals for the pregnant body, including calcium, B vitamins, folate, phosphorus, magnesium, pantothenic acid, and a high level of vitamin C.

In addition to its cooling effect, fresh lemon water helps detoxify the body, stabilize blood pressure, minimize morning sickness, and boost immune function.

Note: If pregnant women frequently experience heartburn, discomfort in the digestive system, or weak tooth enamel, it is advisable to avoid fresh lemon water as it may worsen these conditions.

Strawberries are a vitamin C-rich food, providing potassium and manganese to ensure a robust immune system for expectant mothers. Additionally, strawberries are abundant in B-vitamins, promoting heart health. The natural fibers in strawberries give pregnant women a sense of quick satiety, maintaining an ideal physique during pregnancy. Strawberries contain phytochemicals (natural plant substances) beneficial for both fetal and maternal health.

The manganese in strawberries has anti-inflammatory properties, counteracting free radicals and reducing inflammation during pregnancy. Manganese also plays a role in building fetal bones and ensuring the mother's bones remain strong and healthy. Potassium, vitamin K, and magnesium in strawberries contribute to bone development for both mother and fetus, similar to manganese. Strawberries also help alleviate gout and joint pain during pregnancy. Berries, including strawberries, rich in iodine, are beneficial for the brain and nervous system of the fetus. Strawberries, belonging to fruits high in folate, prevent congenital defects in the fetus.

Notes for pregnant women consuming strawberries:

If consuming strawberries treated with pesticides and chemicals, there may be an increased risk of congenital defects in the baby. In some sensitive pregnant women, strawberries may cause allergic reactions such as diarrhea, abdominal pain, rash, difficulty breathing, nausea, etc.

Eating pears is safe and beneficial for maternal health during pregnancy, as they are rich in nutrients such as antioxidants and vitamin P. However, it is crucial to wash them thoroughly before consumption to eliminate harmful bacteria and parasites. Unwashed pears may contain bacteria and harmful parasites, leading to foodborne illnesses such as listeriosis and toxoplasmosis. So, what are the health benefits of consuming pears during pregnancy?

Pears contain a variety of vitamins, including A, C, K, B9, PP, and numerous minerals such as sulfur, pectin, phosphorus, potassium, iron, zinc, copper, fiber, cobalt, calcium, iodine, and tannins. These beneficial vitamins and minerals play a vital role in supporting women during the months of pregnancy. Pears help prevent common infections such as colds, coughs, and flu. Moreover, they are essential in treating respiratory infections (bronchitis, pneumonia) and liver inflammation. Pears are also a rich source of vitamin C, highly beneficial during pregnancy. A single pear contains 10mg of vitamin C, fulfilling 11% of the recommended daily dietary allowance (RDA) for women. Vitamin C fights infections in the body. Consuming pears along with iron-rich foods like lentils, meat, or rice enhances iron absorption due to the fruit's vitamin C content.

A pear contains 7g of fiber, including 2g of pectin (a soluble fiber aiding digestion). Pears are an excellent source of fiber that helps combat constipation, a common issue during pregnancy. Constipation becomes more acute as expectant mothers need to supplement iron during this period. It is advisable to consume pears with their skin to maximize fiber intake.