Top five fruits and vegetables to include in your diet during pregnancy

Ensuring the nutrition, growth, and development of your newborn hinges on your choices. Pregnant women must prioritize their diet to safeguard themselves and their little ones from complications related to pregnancy and delivery. A balanced and healthy diet is paramount to meeting the nutritional needs of expectant mothers, and fruits and vegetables are invaluable sources of essential nutrients. Incorporating a variety of seasonal fruits and veggies into your diet can supply the vitamins, minerals, and fiber necessary for both you and your baby. Moreover, consuming these foods can aid in preventing common pregnancy discomforts like constipation. Our editorial team at Onlymyhealth consulted Dr. Anjali Phatak, Director of Nutripulse and Senior Clinical Nutritionist at Nutripulse, Jaipur, to gather insights into the best fruits and vegetables for pregnant women.

The most beneficial fruits to include in your diet during pregnancy

As per Dr. Anjali’s recommendation, here are the top five fruits for pregnant women:

1. Banana 

Bananas are a potent source of potassium, along with vitamin B6, vitamin C, and fiber. Given that constipation often arises during pregnancy, incorporating fiber-rich bananas into your diet can be beneficial. Research suggests that vitamin B6 may also aid in alleviating nausea and vomiting, common symptoms in early pregnancy.

2. Citrus fruits

Including citrus fruits in your diet is advantageous during pregnancy. Lemon, amla, kiwi, pineapple, and oranges are excellent sources of vitamin C, essential for your baby’s bone growth. Moreover, citrus fruits can enhance digestion and alleviate morning sickness in pregnant women.

3. Avocado 

Avocados are abundant in folate, surpassing many other fruits in content. They also boast a rich array of vitamins including C, B, and K, as well as fiber, magnesium, and potassium. Potassium in avocados aids in alleviating leg cramps, a prevalent pregnancy symptom often linked to potassium and magnesium deficiencies. Incorporating avocados into the diet can help combat nausea by meeting the body’s potassium and magnesium needs.

4. Apple 

Apples are an excellent source of fiber and boast high levels of vitamin C. They also contain vitamin A, potassium, and pectin. Pectin, a prebiotic found in apples, supports the growth of beneficial bacteria in the gut. Many experts recommend consuming apples with their peel to maximize nutrient intake, but ensure thorough washing before consumption.

5. Watermelon 

Watermelon is abundant in numerous vitamins including A, C, and B6, along with magnesium and potassium. It’s also rich in minerals and packed with fiber. Incorporating watermelon into your diet, particularly during the final trimester, can alleviate heartburn and reduce swelling in the hands and feet. Additionally, it aids in alleviating muscle cramps.

The optimal vegetables to include in your diet during pregnancy

According to Dr. Anjali, here are the top five vegetables recommended for pregnant women:

1. Leafy green vegetables

Green leafy vegetables such as kale, spinach, cabbage, and lettuce are rich in essential vitamins and minerals needed by both mothers and their babies. Incorporating leafy greens into your diet provides essential nutrients like vitamin A, C, K, and E, as well as calcium, iron, folate, and fiber. Folate, in particular, plays a crucial role in preventing birth defects.

2. Sweet potato 

Both regular potatoes and sweet potatoes are abundant in essential nutrients. Sweet potatoes are especially rich in vitamin A and can aid in regulating blood sugar levels due to their slow-release properties. Additionally, sweet potatoes provide significant amounts of potassium, magnesium, manganese, copper, iron, vitamin C, and various B-vitamins.

3. Cucumber 

Hydrating vegetables are advantageous for pregnant women, and cucumber stands out among them. Cucumber boasts high water content, aiding in preventing dehydration during pregnancy. Additionally, cucumber peel serves as a valuable source of fiber, which can mitigate the risk of common issues like constipation and hemorrhoids experienced during pregnancy.

4. Tomato 

Tomatoes are a plentiful source of essential nutrients such as Vitamins A and C, alongside carbohydrates, fiber, folic acid, and proteins, all crucial for pregnant women. Enjoying tomatoes during pregnancy is safe and offers numerous health benefits. It’s advisable to consume tomatoes in moderation to fully reap their health advantages.

5. Eggplant

Eggplants, commonly known as brinjal, are considered safe for consumption during pregnancy, but it’s important to consume them in moderation. This healthy vegetable contributes to the overall development of your baby as it is rich in essential nutrients like Vitamin E and A.