For anyone who is mothers-to-be and you are interested in the thought: pear during pregnancy. You will find numerous important information on that topic, as well as tips, advice, thoughts, and answers to be able to questions regarding pregnancy, right nutrition and diet programs.
9 reasons why yes or yes you should include fruit during the nine months of gestation
Before and during the nine months of pregnancy, it is very important to eat a varied, sufficient, balanced and complete diet. One of the foods and habits that nutritionists emphasize the most is fruits and the increase in their consumption. Not only for its nutritional richness, but also for many other reasons that I will discuss below. Today we are going to give reasons to keep them very present in our day to day, I am going to talk to you about which are the most recommended fruits during pregnancy and why and, finally, we will dismantle a common myth and that often creates many doubts: what is true in limiting fruit when we have gestational diabetes?
Reasons why we can’t forget fruit in pregnancy
If you have any gastrointestinal pathology or allergy / intolerance related to this food group or you simply notice that you feel unwell, you should tell the health professional who is monitoring your pregnancy and have the advice of a dietitian-nutritionist that can give you adequate recommendations to prevent possible nutritional deficiencies.
Including at least three pieces of fruit a day will allow us to carry a good pregnancy, helping to prevent some typical discomforts, and contributing to the supply and absorption of important nutrients at this stage, such as Vitamin C, Vitamin A, antioxidants, folic acid, iron and fiber. But there are more reasons why we can’t forget fruit in pregnancy:
1. It is a satiating snack , due to its fiber content, so you will avoid less healthy snacks with less nutritional value.
2. It will help you prevent constipation typical of pregnancy, due to its richness in fiber.
3. They can provide sweetness in different recipes and forms of presentation, calming that sweet appetite that can be triggered when we are in condition and as our hormones are also triggered.
4. You will keep your vitality high due to its richness in antioxidants. Vitamins in a tube!
5. They contribute to good hydration . They have a lot of water! More if possible in the last months of pregnancy, where we can find greater fluid retention in the legs and ankles.
6. Fruits rich in vitamin C help to fix iron in food and, therefore, prevent anemia . Iron is a very important nutrient not only during pregnancy but also postpartum.
7. They contribute to the contribution of folic acid , a nutrient that is key in pregnancy and that we take as a supplement to prevent defects in the neural tube. Fruits like avocado help this.
8. They are sources of vitamin A , especially the most orange ones, an essential nutrient for embryonic development and the growth and development of the mucosa.
9. They provide digestive enzymes , which promote good digestion, a physiological process is usually altered during pregnancy.
Classification of fruits necessary in pregnancy according to their properties
Each fruit has some properties that you should know. Below we have classified the fruits according to their benefits.
– Saciente
The banana is one of the most satiating fruits. The more mature, the sweeter! It can be a substitute for sugar in many homemade sweets (Banana bread). There is also the apple, the golden ball of fruits because it generates an immediate response to the brain of satiety. Here we cannot forget the custard apple, which we must eat slowly, separating its pipes and chewing it very well. And finally, there is the avocado, rich in good satiating fats and which, as we have explained above, contributes to the contribution of folic acid.
– They prevent constipation
Plums and kiwi are the most famous for their fiber content. They do not fail! But there is also the roasted apple, which works as a natural prebiotic, food for our intestinal bacteria.
– Sweets
They will help us to give a sweet and appetizing touch to our snacks. In this section are the mango, persimmon, persimmon and fig.
– Vitality and antioxidants
They concentrate high doses of antioxidants and healthy compounds and prevent infections. They are easy to take, since you only have to wash and consume them. They are very appetizing in smoothies or a bowl of yogurt. Always take them fresh or frozen to add them yourself. Here we also find raspberries, blackberries, blueberries and strawberries.
– Moisturizers
Always better to consume them whole or shaken.Avoid fruit juices, even if they are natural, they provide less fiber and high amounts of sugar. In this classification are the most summery fruits such as watermelon and melon, timeless ones such as pear, or orange and nectarine.
– Fruits rich in vitamin C
Gooseberries, kiwi, papaya, strawberry, lemon, orange, mango or tangerine. Consuming these fruits, accompanied by foods rich in iron such as lentils, liver or clams among others, will help us to absorb them and prevent possible anemia during pregnancy.
– Rich in vitamin A
They are sweet and juicy fruits, all the orange ones are rich in this vitamin. You have the medlar, the papaya, the mango or the apricots.
– Digestive enzymes
A tip: eat them ripe and raw. Papaya contains papain, which in addition to relieving constipation and gas, promotes digestion; For its part, pineapple contains bromelain that helps digestion.
Myth in pregnancy. Gestational diabetes and fruit
If you have gestational diabetes during your pregnancy, remember that you can eat fruit, including bananas, grapes or figs. Gestational diabetes is a type of diabetes that may appear for the first time during pregnancy.
The risk factors that predispose to gestational diabetes are, according to the report ‘Gestational Diabetes’, carried out by the Hospital Clínic, the Hospital Sant Joan de Déu and the University of Barcelona, being over 35 years old, being obese, have a history of GD or glucose metabolism abnormalities, have a previous undiagnosed suspicion of GD, or belong to certain risk ethnic groups (Southeast Asia, Latinas, North Africans).
If this is your case, remember that you should limit foods high in sugar and fruit does not enter them . As long as we talk about whole fruit, in its natural matrix, which may have a higher or lower content of sugar (fructose), fiber, vitamin, minerals, water … When we consume it whole, the fiber generates a slowing effect on the rise of blood sugar levels, for which they remain stable and regular. You can also always consume them accompanied by a handful of nuts that will help in this purpose. On the other hand, you should avoid sugar from natural or packaged fruit juices, juices, smoothies, refined flours, pastries, honeys, jams …
Don’t forget to eat fresh, local and seasonal fruit, but above all, eat fruit! If you are one of those who have a hard time taking it, here is a tip: start by leaving a tupper of cut fruit prepared in the fridge so that you will have a snack ready to take when you are hungry.
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