Fruits Recommended for Pregnant Women

side profile of a pregnant woman holding a bowl of strawberries
Adding fruits to a well-balanced diet is vital for mother and baby. (Image: 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

Kiwi fruit
Kiwi fruit cut in half (Image: 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.

Fruits With Vitamin C

cantaloupe
Sliced cantaloupe (Image: 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

Avocado
Whole and halved avocado (Image: 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

banana
Sliced banana in bowl (Image: 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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