When you are pregnant, it is important that you eat nutritious foods and avoid empty calories.
Do you know that babies of mothers who eat junk food during pregnancy are more likely to eat a diet high in fat and sugar as they grow up?
How much fruit is recommended to eat during pregnancy?
The consumption of a great variety of fruits and vegetables during the pregnancy guarantees the contribution of the vitamins, minerals and the fiber both the woman and the baby need for its development.
During pregnancy it is recommended to eat 2 to 4 servings of fruit and 4 servings of vegetables a day.
What fruits should not be missing from a pregnant woman's diet?
During pregnancy, some women need to eat something sweet.
Fruit is a good choice, besides being sweet also brings many important nutrients for a healthy pregnancy.
Among the great variety of fruits that we can find, we recommend 7 fruits that will provide you with many nutrients:
Oranges.
Oranges in addition to helping maintain hydration, are also a great source of folic acid, which helps prevent neural tube defects, and a great source of vitamin C which is an antioxidant that helps prevent cell damage and helps The absorption of iron.
Mangos.
Mangoes are a great source of vitamin C, and are also rich in vitamin A. Vitamin A deficiency has been associated at birth with less immunity and an increased risk of complications such as diarrhea and respiratory infections.
Avocados.
Avocados are the fruits that most folic acid have. They are also a great source of: vitamin C, vitamin B, vitamin K, fiber, choline, magnesium, potassium and iron.
The potassium and magnesium content of avocados can help relieve nausea and leg cramps, a common symptom of pregnancy.
Choline is important for the development of your baby's brain and nerves. Choline deficiency can cause neural tube defects and memory impairment throughout life.
Lemons.
Many women report that sucking lemons, drinking lemon water, or drinking lemonade helps relieve nausea related to pregnancy. Lemons are also rich in vitamin C. They help stimulate the digestive system to relieve constipation. Lemons can erode tooth enamel, so you will rinse your mouth after eating.
Banana.
Bananas are a good source of potassium, vitamin B6 (can help relieve nausea and vomiting), vitamin C and fiber (very useful to avoid constipation).
Berries.
They are rich in carbohydrates, vitamin C, fiber and folate. They also contain phytonutrients such as flavonoids and anthocyanins.
Unless medical contraindication, during pregnancy carbohydrates should account for 50-60% of daily calories. It is important to eat complex carbohydrates such as those found in berries, not processed or simple carbohydrates such as those found in cakes and cookies.
Apple.
Apples are rich in fiber and a good source of vitamin A, vitamin C and potassium.
Do you know that there is a study that has found that the children of mothers who ate many apples during pregnancy were less likely to have childhood asthma and allergies?
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