10 fruits for pregnant women that are good to be consumed every day

Pregnant women are advised to eat healthy foods that contain complete nutrition. Apart from vegetables or meat, eating fruit is also beneficial for pregnant women, you know! No wonder fresh fruit is often recommended as a good snack for pregnant women rather than packaged snacks. So, what types of fruit are good for pregnant women? Here are the options.

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What are the benefits of eating fruit for pregnant women?

Eating food for pregnant women, such as fruit, is very important for the nutrition of both mother and baby.

Fruit contains natural vitamins and minerals that help the mother stay healthy during pregnancy and support the growth and development of the fetus in the womb.

Fruit is also useful because it contains fiber so that it can help smooth the digestive system of pregnant women.

Adequate fiber intake can reduce the risk of constipation in pregnant women.

Pregnant women are advised to eat fruit every day, either fresh fruit or frozen fruit as a snack.

Interestingly, fruit is also a good source of food when pregnant women are on a diet to adjust their diet.

What are some good fruit choices for pregnant women?

Here are some types of fruit that are good for pregnant women and their respective benefits:

1. Bananas

Banana is a good fruit for pregnant women. This sweet yellow fruit provides enough fiber and calories for energy to prevent fatigue.

In addition, the potassium in bananas can help keep the mother's blood pressure normal.

The iron content in bananas also makes this fruit great for pregnant women. Adequate iron intake can help prevent anemia during pregnancy.

Another plus, this fruit is also easy to digest, so it can be an alternative food to relieve nausea during pregnancy.

2. Oranges and lemons

Nearly 90% of the content in oranges is water. Eating oranges during pregnancy helps meet the mother's body fluid needs.

This is important because dehydration during pregnancy can harm the health of both the mother and the fetus.

Oranges are a good fruit for pregnant women because they are high in folate.

Folate can help the development of the brain and spinal cord in the fetus and prevent the fetus from experiencing birth defects.

In addition, the high vitamin C content in oranges can help increase your immune system so you don't get tired and sick easily.

Apart from oranges, lemon can be a good fruit for pregnant women because it can fight nausea in the morning.

Both of these are included in the fruit group with a distinctive sour taste.

Lemon is also a good fruit for pregnant women because it is useful for preventing dehydration and cleaning the digestive system.

This fruit contains vitamin C to prevent constipation in pregnant women which often occurs during pregnancy.

Lemon is also a fruit with potassium, magnesium and calcium content for pregnant women which is also good for fetal bone growth.

3. Avocado

Another fruit choice that is good to eat during pregnancy is avocado. Avocados are rich in B vitamins, vitamin C, folic acid and potassium.

Thanks to its nutritional content, avocado can help reduce morning sickness, helps the development of the baby's brain, nervous system, and tissues.

However, keep in mind that avocados are high in fat.

So, mothers are not advised to eat too much avocado during pregnancy. Eat avocado alternately with other types of fruit.

4. Mango

Mango is a fruit that is good and good for pregnant women because it contains high potassium, vitamin C and vitamin A.

Potassium in mangoes helps maintain blood pressure and fluid balance in the body.

While vitamin C helps ward off free radical attacks and increase stamina.

The content of vitamin A in mangoes also functions as an antioxidant and helps the immune system, vision and nervous system in babies.

Not to forget, mangoes are high in fiber to help prevent constipation during pregnancy.

5. Blueberries and strawberries

Group berries is a good fruit for mothers to eat during pregnancy. The reason is, fruit berries contains lots of potassium, folate, and vitamin C.

Potassium in fruit berriescan maintain blood pressure needed to maintain body fluid balance, nerve transmission, and muscle contraction.

Meanwhile, the content of folate and vitamin C in fruits berries can help prevent anemia in pregnant women.

Fruit berries also contains fiber which can help smooth the work of the digestive system of pregnant women.

6. Guava

Guava is the best source of vitamin C apart from oranges. Apart from that, guava also contains vitamin A, fiber, potassium and phosphorus.

Vitamin C and vitamin A are antioxidants that can ward off free radicals in the body. Free radicals must be prevented because they can inhibit fetal development is stunted.

This fruit is also good for pregnant women because it can help control blood sugar levels.

Guava can be enjoyed in juice or eaten directly.

7. Pear

Not many people know that pears are still one species with apples. Pears are great to eat during pregnancy because they are high in folic acid.

According to research from the journal Nutrition Today, the potassium content in pears can also help regenerate cells in the body of the mother and future baby.

In addition, this fruit is also good because it contains a good source of fiber to fight constipation.

8. Watermelon

Watermelon is a good fruit and is good for pregnant women because it is rich in water.

Eating watermelon can keep you hydrated, get rid of thirst, and have adequate intake of vitamins A, C, B6, magnesium, and potassium.

Eating watermelon is believed to help ward off morning sickness during pregnancy.

In the 3rd trimester of pregnancy, this fruit is also believed to reduce swelling in the hands and feet and prevent muscle cramps.

9. Dragon fruit

There are two types of dragon fruit, namely white dragon fruit and red dragon fruit. Both types of dragon fruit can provide good benefits for pregnant women.

This is because looking at the nutritional content, these two types of dragon fruit both contain nutrients in amounts that are not much different and good for pregnant women.

According to Indonesian Food Composition Data from the Indonesian Ministry of Health, 100 grams (gr) of red dragon fruit contains 71 calories (cal) of energy, 1.7 grams of protein, 3.1 grams of fat, and 9.1 grams of carbohydrates.

While 100 grams of white dragon fruit contains 56 calories of energy, 0.8 grams of protein, 1 gram of fat, and 10.9 grams of carbohydrates.

Red and white dragon fruit is also rich in various minerals and vitamins, including iron and vitamin C, which adds to the list of many benefits for pregnant women.

The benefits of dragon fruit are considered to help increase hemoglobin levels for pregnant women. This is certainly good news because pregnant women are at high risk of developing anemia.

Based onIndonesian Journal of Public Health, pregnant women who drink dragon fruit juice regularly every day experience an increase in hemoglobin levels.

The same result is also supported by Belitung Nursing Journal.

In this journal, the results show that not only the hemoglobin level has increased, but the erythrocyte level in the body of pregnant women has also increased.

That is why dragon fruit is considered to have many good benefits for pregnant women.

In addition to increasing nutritional intake during pregnancy, this fruit can also be used as a prevention and treatment for anemia during pregnancy.

10. Orange melon

Orange melon or orange melon (cantaloupe) is a fruit that is good and good for pregnant women and fetuses.

The nutrients contained in cantaloupe include beta carotene, vitamin A, which is good for fetal vision and hair.

Orange melon is also good for boosting the immune system of the mother and fetus in the womb because it contains vitamin C.

While the B vitamin can reduce nausea and heartburn in the morning in mothers who are pregnant young.

This fruit is also rich in fiber and water which can prevent constipation.

How to eat fruit that is safe for pregnant women

If you are tired of eating cut fruit, you can get around the habit of eating fruit during pregnancy in the following ways:

1. Make it a snack

The easiest option is of course eating it as cut fruit which is used as a healthy snack so you can eat it immediately.

Don't forget to wash and rinse with clean water first before eating.

2. Make a fruit salad

Fruit salads can be a variety of cut fruit eaten directly. The trick, cut into small pieces several types of fruit of your choice and mix them in a bowl.

Also add yogurt to make it taste better as well as add nutrition for pregnant women.

3. Add as toppings

Fruits that are good for pregnant women such as apples, bananas, and strawberries can be used toppings on cereal, bread, or pancakes.

Serve this as a breakfast menu to help increase appetite, for example in a breakfast menu for pregnant women.

4. Make juice

Apart from being eaten immediately, you can also add it to a drink. You can juice one or more types of fruit so they taste better.

Mixing more than one fruit to be blended also adds minerals and vitamins for pregnant women.

Is it safe if a pregnant woman eats unripe fruit?

Sour and slightly sweet taste is characteristic of immature fruit, also known as raw fruit.

This raw fruit is usually young or not fully ripe.

That is why when eaten, the taste of raw or immature fruit is certainly a bit sour and sour.

In general, unripe fruit does not contain much sugar and is resistant starch when digested.

On this basis, raw fruit, such as young mango, young papaya, or young banana, does not have high nutrition when consumed, including for mothers during pregnancy.

However, on the other hand, these fruits can support the good bacteria in the intestine.

Although ripe fruit is higher in nutrients than raw fruit, the mineral content in it is not much different.

Young bananas, for example, have almost the same potassium content as ripe bananas.

Meanwhile, young or unripe papaya contains sap and papain substances.

Although delicious when used as a mixture of salad, the sap content in raw papaya should be avoided by pregnant women.

Young papaya sap has the risk of triggering uterine contractions thereby increasing the risk of preterm birth.

Because of these factors, it is better for pregnant women to avoid eating raw or unripe fruit.

Choose ripe fruits to meet the nutritional adequacy of the mother and fetus in the womb.