Fruit and the Importance of Nutrition During Pregnancy
It’s no secret that fruit is good for your health. Nutritional health is especially important during pregnancy when hard food choices must be made for the sake of your growing child.
Did you know that eating some fruits may have the added benefit of making your baby smarter?
Here are some of the health benefits for your baby from eating fruit during pregnancy. Many health experts advise that an expecting mother eat two to four servings of fruit per day. Whether you choose to eat fresh, frozen or unsweetened canned fruit, consuming fruit is an excellent choice for proper pregnancy care.
Fruit and Brain Health for Your Baby
An initial study at the University of Alberta showed that an infant’s intelligence increased by 2.38 percent for every serving of fruit eaten by the mother during pregnancy. The study tested babies at the age of one year old. While more research is needed, this preliminary study makes for interesting conversation regarding the importance of eating fruit as part of prenatal care.
Another factor to consider is that your eating habits during your child’s development may also influence your growing baby’s eating habits during childhood and even on through adulthood. Some studies have shown that people whose mothers ate junk food while expecting tend to crave nutritionally poor foods and have weight problems.
Therefore, the choices you make during the time your child is developing in utero affect his or her entire life.
Prenatal Food Choices Matter
Prenatal care and food choices while you are pregnant also affect the health of your baby after birth.
According to a study reported in the British Medical Bulletin, food choices during pregnancy affect the overall health of your unborn child. Heart health, brain health, bone health and many other factors can be affected by what you eat and do while pregnant. While an occasional treat might not hurt, stick to healthy foods such as fruit for a healthier pregnancy and baby.
Vitamin and Mineral Benefits from Eating Fruit While Expecting
Fiber
Women who are expecting can often experience problems with constipation and hemorrhoids. One of the primary ways to prevent hard stools and constipation is to consume more fiber in your diet. While fiber supplements can be expensive and not very tasty, eating fruit is a delicious natural way to add fiber and needed nutrition to an expectant mother’s diet.
Folic Acid
Getting an adequate amount of folic acid while expecting can prevent health problems in the fallopian tubes and neural tube defects. Many physicians recommend that an expectant woman consume about 600 micrograms (mcg) of folic acid per day.
One easy way to meet the folic acid and folate requirements by eating oranges. The folic acid in an orange can prevent nerve and brain defects, otherwise known as neural tube defects.
Potassium
Potassium helps the body keep fluids and electrolytes in balance, which is of critical importance during the time a baby is developing. Many expectant mothers frequently get leg cramps, which can lessen when potassium levels remain normal.
One source of potassium that many women do not realize is avocado. Avocados are chock full of necessary vitamins and include a healthy dose of potassium to keep your fluid levels and blood pressure in check. They also add choline to an expectant woman’s diet. Choline remains an essential ingredient for growing healthy neural tubes for a strong spine and brain.
Vitamin C
Developing babies need vitamin C for proper nutrition and development of their bones, skin and teeth. Vitamin C protects from cell damage and helps your body and your baby’s body absorb iron.
One reliable source of vitamin C is mango. Along with vitamin C, mango also provides vitamin A, which protects you and your unborn child from respiratory infections. Adding mangoes to a smoothie makes a delicious meal or dessert when you’re craving something sweet, too.
Lemons and other citrus fruits are also a rich source of vitamin C.
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