Mother, This List Of Vegetables And Fruits That Are Recommended While Pregnant

Roseous.comMother, This List Of Vegetables And Fruits That Are Recommended While PregnantEating a variety of vegetables and fruits is the best way to meet the nutritional needs of pregnant women. In order for Mother easier to choose which should take precedence, please refer to the following list.

Fruits and vegetables can meet the additional calories in pregnancy, which is about 350-500 calories per day, especially in second and third trimester pregnancies. At least Mother needs to consume about two cups of fruit and three cups of vegetables in one day. To get various nutrients, it is advisable to choose vegetables and fruits of different colors.

Mother, This List Of Vegetables And Fruits That Are Recommended While Pregnant

Vegetable Choice for Pregnant Women

In order to maximize the benefits, fill in the Mother's shopping cart with some of the following vegetable options for daily consumption.


The benefits of nuts as a source of protein, fiber, iron, calcium, magnesium, potassium, and folic acid (vitamin B9) are important for pregnant women. Folate deficiency can cause the baby to be born with less weight, until more at risk of infection and disease later in life. There are a wide selection of nuts that can be consumed, including red beans, long beans, soybeans and peanuts.


Potatoes are rich in vitamin A which is important for the development of tissues and cells of the baby's body in the womb. In addition, vegetables can also reduce blood sugar levels and healthy digestion. During pregnancy, Mother is advised to increase vitamin A consumption up to 10-40%. However, make sure the consumption of vitamin A derived from animal flesh such as beef liver is not excessive, because it can cause poisoning.


In addition to rich in fiber and antioxidants, the benefits of broccoli are also rich in nutrients, such as folic acid and calcium are important for fetal health.


Eating green vegetables, such as spinach, can be a source of iron, iron, folic acid and calcium for pregnant women.

Various Fruit Full of Nutrition

Instead of eating light snacks that do not necessarily contain beneficial nutrients, then eating fruit can be an option. Below are some fruit choices that can help nourish the fetus.


Avocados contain more potassium than bananas, you know, Bun. This substance can help relieve foot cramps that are often experienced by pregnant women. Healthy fats in it are needed to help build the body tissue, brain, and baby skin in the womb. In addition to containing monounsaturated fatty acids, avocados are also rich in B vitamins, fiber, vitamin K, vitamin E, potassium, vitamin C.


Berry groups, such as strawberries and blueberries, are healthy snacks because they contain a low glycemic index. In addition to not causing an increase in blood sugar levels, berries are also rich in fiber and fluids, vitamin C, antioxidants, and carbohydrates. Do not forget, Bun, better consumption of fresh berry fruit than already processed.

Dried fruits

Do not hesitate to eat dried fruit, like dates, as a distraction. Generally this fruit is rich in fiber, vitamins, minerals and calories. Even the nutrients they contain are called about the same as fresh fruit juices. Eating dates high in iron, potassium and fiber can help make labor easier. Even so, choose dried fruit that does not contain extra sugar, yes, Bun.


In addition to potassium-rich, the benefits of bananas as well as a source of fiber, vitamin C and vitamin B6 that help pregnant women relieve constipation. This fruit also contains phytonutrients ie natural plant-based nutrients such as flavonoids and anthocyanins, is also convenient to eat when Mother feels nauseated.


In addition to rich in fiber, folate, and vitamin C, the benefits of oranges are also like fluids that contribute to the needs of body fluids. In addition, vitamin C helps the formation of collagen, bone, and baby teeth in the womb, also helps the absorption of iron.


In addition to rich in vitamin C, mango is also rich in vitamin A. Newborns with vitamin A deficiency will experience an increased risk of complications such as respiratory infections and diarrhea, to the weakening of the immune system.


In addition to rich in vitamin C, A, and potassium, there are studies that found that pregnant women who eat apples, have less risk of allergies and asthma.

Tips on Preparing Vegetables and Fruits

Eating vegetables and fruits can help fetal growth, while reducing the risk of gestational complications and diabetes. In addition, eating vegetables and fruits during pregnancy also makes Mother's weight easier to return to normal after giving birth.

Read more: Beware, High Cholesterol Can Increase Stroke Risk.

Although it is a source of nutrition, but note the process of preparing vegetables and fruits before consumption. For example, raw washed crabs still have the risk of being contaminated with Salmonella. Pregnant women are advised to consume cooked sprouts. In addition, stay alert if Mother has a history of vegetable or fruit allergy, such as peanut allergy.

Here are some guides to prepare vegetables and fruits for pregnant women:
  • Do not forget to wash all fruits and vegetables before consumption.
  • In order not to get bored, though fruits and vegetables in different ways, such as fresh consumption in the form of salad, boiled, sauteed or steamed. In addition, vegetables can also be baked you know, Bun, with a certain blend of spices. Vegetables and fruit can also be processed into beverages, such as juice, smoothies, or yogurt.
  • Add fruit or vegetables to the daily menu of Mother. For example, by mixing into cereal or used as a complement to bread.
  • Try fruits from other regions or countries that have not previously been Mother of consumption.
  • If possible, Mother can buy organic vegetables and fruits that are free from pesticides. Remove rotten or dented parts to remove bacteria.
  • We recommend that the fruit immediately consumed after cut.
  • When storing fruits in the refrigerator, better separate the raw meat, yes, Bun.

So what vegetables and fruit choices, Mother? Come, do not hesitate to include various types of vegetables and fruits in the daily diet. If necessary, consult a physician for the appropriate vegetable and fruit choices for Mother's condition.
Mother, This List Of Vegetables And Fruits That Are Recommended While Pregnant Mother, This List Of Vegetables And Fruits That Are Recommended While Pregnant Reviewed by ROSEOUS COM on July 16, 2018 Rating: 5
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