Fruits and vegetables during pregnancy
During pregnancy, the fetus depends on getting the nutrition it needs through the mother’s diet, so the mother should pay attention to the quality of the food you eat, a healthy and balanced diet. Fruits and vegetables are an important part of the healthy diet during pregnancy because they supply the body in quantities High in vitamins, minerals, and fiber. It is worth noting that pregnant women should avoid foods that are high in calorie and nutrient-poor foods during pregnancy; some studies have found that children of mothers who eat fast food during pregnancy are more likely to Widmann on a diet high in fat and sugar during their lives.
Useful fruit types for the holder
The appetite of a pregnant woman may increase, but the pregnant woman should not rely on eating a piece of candy or cake at the time of its consumption. Fruit can be said to be an alternative to sweet food, and thus the woman has turned her appetite towards sweet taste. I ate a kind of food capable of supplying the body with important nutrients, most notably the beta-carotene, vitamin C, folic acid, and potassium.
Orange
Orange helps to moisturize the body and is a rich source of folic acid that helps prevent neural tube defects, which are the birth defects of the brain and spinal cord. It also contains high amounts of vitamin C, which helps the body absorb Iron, and acts as an antioxidant, thus it helps to protect cells from damage.
Manga
The manga is a very rich source of vitamin C and contains high amounts of beta-carotene, which plays a major role in the development of cells and tissues of the fetus, and the development of the sense of sight and the immune system of the child, and some studies have indicated that the lack leads to weak immunity and high risk of a range of complications , Such as diarrhea and respiratory infections. It is worth mentioning that the mother should eat mango moderately with a variety of fruits, and not focus on eating manga only.
Avocado
Avocado is a rich source of folic acid, vitamin C, vitamin K, magnesium, potassium, iron, and fiber. Avocados can help relieve symptoms of nausea because it contains magnesium and potassium. It may also relieve leg cramping in pregnant women because of its potassium content. Vitamin Choline necessary for the development of the brain and nerves, and lack of choline may cause neural tube defects and memory impairment.
Lemon
Drinking water with lemon or lemon juice helps relieve pregnancy-related nausea, stimulates gastrointestinal movement, prevents constipation, and is rich in vitamin C. Lemon can cause tooth enamel erosion, so it is advisable to wash your teeth after eating.
the banana
Bananas are a rich source of potassium, vitamin C, and vitamin B6, which helps relieve symptoms of nausea and vomiting in the early period of pregnancy. It also contains high amounts of fiber that help prevent constipation during pregnancy. Constipation occurs during pregnancy for several reasons, which is next:
- The pressure on the intestines.
- Anxiety.
- Low fiber diet.
- Iron grain.
Mulberry
Berries are a rich source of vitamin C, folic acid, and fiber.
Apple
Apple is a rich source of vitamin A, vitamin C, and potassium, and it contains a high proportion of fiber.
Pregnant needs of fruits and vegetables
The American Pregnancy Association recommends that the pregnant mother take two servings of four servings of fruit and four servings of vegetables daily. Fruits should be selected in different colors such as red, green, yellow, orange and purple. Each color of the fruit provides the body with various vitamins and minerals, One serving of fruits is estimated at:
- A whole grain of fresh fruit of medium size (approximately the size of a tennis ball). Examples of fresh fruit rations include:
- 3 beads pass.
- A small piece of orange.
- Half a grapefruit.
- Two tablespoons of dried fruits, examples of dried fruit quotas:
- 8 halves of dried apricots.
- One and a half grains of dried figs.
- Two tablespoons of raisins.
- Half cup of fruit juice.
One serving of vegetables is estimated at:
- Half a cup of raw or cooked vegetables.
- Half a cup of vegetable juice.
- One cup of leafy vegetables.
Tips for eating fruits during pregnancy
You can eat fresh fruit, or eat frozen fruits and canned after making sure that it does not contain the added sugar, and to preserve the safety of the pregnant mother and the fetus of foodborne diseases can follow the following tips:
- Wash fruits thoroughly with water before ingestion, especially fruits that require cracking or slicing, such as melons and melons; bacteria are often found on the outer shell.
- Do not use soap or detergents to wash fruit, instead rub the outer surface with a small brush to remove the surface dirt.
- Cut damaged or bruised parts; they often contain bacteria.
- Avoid drinking non-pasteurized or processed fruit juices that are strained and sold abroad; bacteria can reach fresh fruits when they are peeled, sliced, or squeezed. It is not possible to determine the health and safety of fruits used abroad. Home.
- Store fresh fruit in the refrigerator away from raw meat.