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Fruits Recommended for Pregnant Women

by
author image Brooke Zigler
Brooke Zigler is a Registered Dietitian based in Austin, Texas who has been writing for more than 10 years. She holds a Master of Public Policy from American University and Bachelor of Science in nutrition and food science from the University of the District of Columbia.
Fruits Recommended for Pregnant Women
Adding fruits to a well-balanced diet is vital for mother and baby. Photo Credit George Doyle/Stockbyte/Getty Images

Maintaining proper nutrition during pregnancy is important not only for your baby's health but also for the mother's health, too. Incorporating fruit into your pregnancy diet is a healthy, delicious way to boost your nutrient intake, while aiding in the growth and development of your baby. The USDA recommends that women consume 2 cups of fruit daily. This can include fruits that are fresh, canned, dried or frozen, as well as 100-percent fruit juice.

Fruits With Fiber

Fruits Recommended for Pregnant Women
Kiwi fruit cut in half Photo Credit Igor Dutina/iStock/Getty Images

Many women experience constipation during pregnancy, which can leave you feeling bloated and uncomfortable. By including fruit with fiber in your diet, you can help maintain regular bowel movements. A high-fiber diet can also help reduce your risk of developing hemorrhoids, which is a common occurrence during pregnancy. Apples and pears are excellent sources of dietary fiber, and bananas, kiwifruit and oranges also are good sources. When increasing fiber intake, also be sure to drink enough fluids.

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Fruits With Vitamin C

Fruits Recommended for Pregnant Women
Sliced cantaloupe Photo Credit varin36/iStock/Getty Images

Vitamin C is abundant in many fruits like oranges, lemons, limes, melons, grapefruit, strawberries, honeydew, kiwifruit and cantaloupe. Getting adequate amounts of this vitamin helps your body absorb iron, which is a key mineral during pregnancy. Keep your refrigerator stocked with these juicy, vitamin C-rich fruits so you can easily incorporate them into your meals and snacks. Consider adding strawberries to your cereal and oatmeal in the morning, as well as oranges and melons to salads and side dishes for lunch and dinner.

Fruits With Folic Acid

Fruits Recommended for Pregnant Women
Whole and halved avocado Photo Credit Francesco Dibartolo/iStock/Getty Images

Consuming enough folic acid before and during pregnancy can help prevent major birth defects of the baby's brain and spinal cord. It is recommended that women should consume 400 micrograms of folic acid each day, and to have consumed this amount for at least one month before trying to conceive and then also through the entire pregnancy. Fruits such as oranges, orange juice, pineapple juice, avocado and papaya juice are great ways of adding folic acid to your diet.

Fruits With Potassium

Fruits Recommended for Pregnant Women
Sliced banana in bowl Photo Credit tycoon751/iStock/Getty Images

You may experience leg cramps during pregnancy. This is a common symptom of pregnancy that can be alleviated by consuming enough potassium in the diet. Potassium is also critical for maintaining the fluid and electrolyte balance in your body's cells, according to the BabyCenter website. Bananas are a popular fruit and a good source of potassium. Kiwifruit, cherries, peaches, watermelon and grapes are also packed with this vital nutrient.

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