Which fruits should you eat during pregnancy?

A nutritious diet plays an essential role in a person’s overall health, helping the body to function effectively and reducing the risk of some diseases.

Most people are aware that a healthful diet should include plenty of fruits, vegetables, whole grains, lean protein, and healthful fats. However, they may not realize that specific fruits are particularly beneficial during pregnancy.

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1. Apricots

Apricots contain:

• vitamins A, C, and E

• calcium

• iron

• potassium

• beta carotene

• phosphorus

• silicon

All of these nutrients help with the baby’s development and growth. Iron can prevent anemia and calcium helps bones and teeth grow strong.

3. Mangoes

Mangoes are rich in vitamins A and C.

One cup of chopped mango provides 100 percent of a person’s recommended daily allowance (RDA) of vitamin C and more than a third of their RDA of vitamin A.

A baby born with vitamin A deficiency may have lower immunity and a higher risk of postnatal complications, such as respiratory infections.

2. Oranges

Oranges are an excellent source of:

• folate

• vitamin C

• water

Oranges are great for keeping a person hydrated and healthy. Vitamin C can help prevent cell damage and assist with iron absorption.

Folate can help prevent neural tube defects, which can cause brain and spinal cord abnormalities in a baby. Neural tube defects can cause conditions such as spina bifida, where the spinal cord does not develop properly, and anencephaly, in which a large part of the brain and skull is missing.

4. Pears

Pears provide lots of the following nutrients:

• fiber

• potassium

• folate

Getting plenty of fiber in a pregnancy diet can help ease constipation, a common pregnancy symptom.

Potassium can benefit heart health for both the woman and baby. It also stimulates cell regeneration.