Categories: pregnancy

11 essential fruits during pregnancy

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Discover the 11 essential fruits during pregnancy

It is very important to monitor our diet during pregnancy to avoid nutritional imbalances that could affect both our health and that of our baby. We have already talked on several occasions about the essential foods at this stage, and without a doubt, fruit is one of them.

In general, any fruit is an excellent source of vitamins and fiber, although it is always a good idea to consult your doctor or nutritionist if you have any health problems, such as diabetes, intolerance, or intestinal problems.

Let us also remember the importance of consuming seasonal fruits, since when they are picked at their optimum ripening point, they are more tasty, ecological, and natural, apart from a cheaper option for our pocket. But let’s not forget that seasonal fruits vary depending on the country we are in!

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Today we bring you a compilation of the 11 best fruits of the spring-summer season, and that should not be missing from your diet if you are pregnant. We tell you why!

Avocado

Avocado is a fruit with great health benefits, which should not be missing from the diet of a pregnant woman. In addition, we are lucky to be able to find it in stores for much of the year, since its season begins in May and ends in November.

Avocado is a fruit with a high nutritional value and rich in monounsaturated fats, oleic, and alpha-linoleic acid, popularly known as omega 3 fatty acids (an essential component in the diet of pregnant women that contributes to the neurological development of the baby).

Other exceptional qualities of this magnificent fruit are that it helps reduce cholesterol and triglycerides, is rich in folic acid (a vitamin that helps prevent neural tube defects in babies and other congenital malformations), and improves the immune system thanks to its high content of carotenoids.

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The best thing about this fruit is that it can be eaten in many ways, and being included in salads will give it a fresh, original, and highly nutritious touch!

Plums

Plums are one of the typical summer fruits, which stand out for their sweet and refreshing flavor and their fleshy texture.

This fruit should be one of our great allies during pregnancy, since among its many properties its high fiber content stands out, acting as a natural laxative that helps prevent constipation, so common at this stage.

But in addition to fiber, plums have great antioxidant power (thanks to vitamin E), are rich in vitamins A and C, and help prevent the onset of anemia thanks to their high content of potassium, calcium, iron, and magnesium.

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Plums will help you improve your digestion and thanks to their laxative effect you will avoid constipation during pregnancy.

Strawberries

This fruit is especially rich in vitamin C, which is why it becomes a powerful antioxidant that strengthens the immune system and helps with the absorption of iron, which is so important during pregnancy.

But in addition, strawberries have a high content of magnesium, potassium, and vitamin K -which helps maintain strong bones-, and are an excellent source of B vitamins, among which would be folic acid.

The strawberry season is about to end, so we must take advantage of the time that this magnificent fruit has left, which provides us with so many properties.

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Apple

Surely many of you have heard the association that is popularly made between eating apples and having good health, and that is that this fruit, which we can find throughout the year, has endless properties for our body.

The apple has high water content, so it is perfect for hydrating the body (remember the importance of maintaining proper hydration during pregnancy !), reduces fluid accumulation, and prevents cramps, a very typical discomfort during pregnancy. gestation. In addition, it is an excellent source of fiber, helping to prevent constipation.

The apple is the ideal snack to consume between meals: healthy, nutritious, and perfect for hydrating in the hot months ahead.

Bananas

Few fruits are as complete and with as many benefits as bananas, which we can also enjoy at any time of the year.

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Bananas are rich in vitamins A, B (including folic acid), C, and E, and are high in fiber, calcium, and potassium, which help balance blood pressure and prevent leg and foot cramps.

In addition, the banana helps reduce cholesterol levels, fight depression, minimize heartburn (so common during the last stage of pregnancy, especially), and prevent anemia, thanks to its high iron content.

During pregnancy it is normal to feel tired or suffer changes in your mood: eating bananas will give you great energy and help you calm down any stressful moments you may have.

Raspberries and blueberries

Raspberry and blueberries are two of the typical summer fruits whose benefits are perhaps least known at a popular level. However, they are highly recommended foods during pregnancy due to their multiple properties.

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Raspberries provide calcium, folic acid, and potassium, in addition to having a high content of fiber and vitamin C. They also help reduce hypertension levels and are consumed daily to prevent the appearance of cystitis (a very common discomfort during pregnancy) and fluid retention.

For their part, blueberries stand out for their antioxidant power, their fiber content, and their high contribution of vitamins A, C, B1, B2, B6, E, and minerals such as iron, magnesium, calcium, and phosphorus. And just like raspberries, they are perfect for preventing or fighting urinary tract infections.

Combine these delicious red fruits with natural yogurt or whole grains, and enjoy all their benefits!

Figs

Although we are already beginning to see this wonderful fruit in stores, its peak will come in the middle of summer, when we will find it more ripe, tasty, and tender, and we will be able to enjoy not only its incredible flavor but all its properties.

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Figs stand out fundamentally for their high fiber content, becoming the perfect ally in pregnancy to combat constipation and improve digestion. In addition, they improve heart health by helping to balance blood pressure, they are rich in antioxidants and have high amounts of iron, potassium, calcium, and vitamin C.

Figs are an excellent source of natural sugars and provide the body with a lot of energy. Start the day with this magnificent fruit!

Peach

We are in full peach season, a fruit that stands out for its fleshy texture and its sweet and refreshing flavor, ideal for combating the heat and helping to hydrate the body.

This fruit contains high levels of vitamins A and C, as well as magnesium, potassium, and iodine ( essential at this stage! ). It also stands out for its high fiber content, helping in digestive processes, as well as for its natural diuretic effect that combats fluid retention.

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The peach has a low caloric intake, making it the perfect food to maintain a healthy weight during pregnancy.

Melon and watermelon

And if there are two fruits that we could classify as the “queens of summer”, these are, without a doubt, the melon and the watermelon, which, in addition to being delicious, provide us with numerous properties, especially fiber and high water content.

Watermelon contains folic acid, potassium, magnesium, fiber, and carbohydrates. It is a moisturizing, purifying fruit with high antioxidant power. These properties are also present in the melon, in addition to its high content of vitamin C.

Faced with the heat of this time of year, nothing better than a plate of watermelon or melon: a healthy classic in these months!

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