Healthy pregnancy diet – If you’re pregnant, you might be craving sweets. But try not to make a habit of reaching for a piece of cake or a candy bar to satisfy your sweet tooth. A fruit instead, is the perfect solution. It offers the sweetness you crave and the nutrition you need. Enjoy these fruits as part of a healthy pregnancy diet.

Fruits and vegetables are nutrient-dense. When you add a variety of them to your healthy pregnancy diet, it’s pretty much guaranteed that you’ll get most of the vitamins, minerals, and fibre you and your baby need. Eating fruits and vegetables also help prevent constipation, a common symptom during pregnancy. Here are a few fruits to add to your diet.

• Apples

Apples are one of the most beneficial fruits. They contain a flavonoid called phlorizin which increases bone density and hence strengthens and protects your baby’s bones. They also lower the insulin requirement in our bodies and hence aid in preventing diabetes. The soluble fibre Pectin keeps the bowel movements regular, hence avoiding constipation. Sweet apples are efficient in battling cough. They also contain Vitamin C, which increases the body’s resistance to various infections.

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• Bananas

Bananas contain a lot of potassium, which helps maintain the balance between fluids and electrolytes in your body during pregnancy. They help calm cramps and fatigue.

• Oranges

Oranges are full of vitamin C, folate, and fibre. They’re refreshing fruits and full of water, which keeps you hydrated. Vitamin C helps you absorb iron; the intake of fruit packed with vitamin C is very important.

• Grapes

Grapes are full of vital nutrients such as vitamins, antioxidants, fibre, organic acids, pectin, folic acids, that aid the biological changes during pregnancy. They contain antioxidants including linalool, anthocyanins, tannin, and geraniol, which boost immunity and prevent infections. They also contain polyphenols which strengthen the heart’s functioning.

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• Cherries

Besides containing a lot of vitamin C, cherries increase and improve blood supply to the placenta and baby. Cherries also contain melatonin, which stimulates cell growth and helps with thel, sleep. Since some moms-to-be experience problems with anxiety and sleeplessness, eating this fruit can really make a difference.

• Kiwi

It is loaded with nutrients such as Vitamin C, E, A, potassium, phosphorus, magnesium, folic acid and dietary fibre. Kiwis have a healing effect on the respiratory system. Kiwis also help protect you from cold and cough. They reduce the risk of blood clotting, as Kiwis have a high phosphorus content and help absorb iron.

• Watermelon

There’s a reason the word “water” is in this fruit. It has one of the highest water contents of any fruit — weighing in at a whopping 92 per cent. If you’re struggling with dehydration during pregnancy, this can be a handy fruit to eat. The sweetness and crunch are satisfying, and watermelon contains potassium, zinc, and folate to battle your night-time leg cramps and help with your baby’s spinal development.

• Mangoes

Mangoes are rich in iron, potassium, vitamins C, A, and B6. Since mangoes are naturally sweet, they are replacements for cakes or candies. On the other hand, some women develop gestational diabetes during pregnancy, in which case the intake of fruits rich in sugar should be under the supervision of a doctor.

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• Guavas

This tropical fruit is highly nutritious. Do not be surprised if you have a strong craving, as it is quite common among pregnant women. Guava helps regulate the immune system and blood pressure during pregnancy. It is rich in vitamin C, E, iso-flavonoids, carotenoids, and polyphenols, which work as muscle and nerve relaxants, reduce constipation, and aid digestion. The folic acid in the fruit helps prevent neural tube defects.

All the fruits above are extremely healthy. Remember to offer your children a variety of fruits and vegetables every day. Eating healthy during pregnancy ensures the long-term health of the mother and the baby.