Healthy fruits to eat during pregnancy

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● PREGNANCY
7 Nutritious Fruits You’ll
Want to Eat During
Pregnancy
● Benefits
● Nutritious fruits
● Amount
● Hydration
● Safety
● Takeaway

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During pregnancy, your little one depends on you to provide the nutrition they
need. That’s why it’s time to make sure you’re making the best food choices
for baby — and for yourself.
It’s important to eat a well-balanced diet that includes lots of fruits and
veggies. These powerful foods have much of what you — and your baby —
need to stay healthy.
Let’s talk about the very best ones you’ll want to keep on hand. And don’t
forget: Frozen and canned fruits and vegetables are often just as nutritious as
the fresh kind, so don’t feel like you have to get them all straight from the
farmer’s market.
Benefits of eating fruit during
pregnancy
When you’re pregnant, it’s important to eat nutritious food and avoid empty
calories. In fact, if you eat mostly junk food during your pregnancy, you may

3. be setting up your baby for a lifelong preference for fat and sugar, according
to a 2013 study.
Fruits and vegetables are filled with nutrients. When you add a variety of them
to your diet, you’ll likely get most of the vitamins, minerals, and fiber that you
and your baby need.
Eating fruits and vegetables also helps prevent constipation, a common
symptom during pregnancy. Get thee to a produce aisle and you won’t regret
it.
7 nutritious fruits you should eat
during pregnancy
If you’re pregnant, you might be craving something sugary. But try not to make
a habit of reaching for a piece of cake or a candy bar to satisfy that sweet
tooth. Fruit is the perfect solution.
It offers the sweetness you crave and the nutrition you need. Enjoy these
fruits as part of a healthy pregnancy diet in salads, in smoothies, over yogurt,
or as a snack anytime.
1. Oranges

4. Oranges help you stay hydrated. They’re also a great source of folate, or folic
acid. Folate is a B vitamin that’s very important in helping prevent brain and
spinal cord defects, also known as neural tube defects.
The American College of Obstetrics and Gynecology (ACOG) recommends
taking 400 micrograms (mcg) of folic acid per day before you start trying for a
baby, then at least 600 mcg per day while pregnant.
Oranges are a great source
Trusted Source
of vitamin C, too. Vitamin C is an antioxidant that helps prevent cell damage.
It also helps your body absorb iron.
Plus, it doesn’t hurt that these little vitamin bombs are so tasty.
2. Mangoes
Mangoes are another great source of vitamin C. One cup gives you 100
percent
Trusted Source

5. of your recommended daily allowance.
Mangoes are also high in vitamin A. Vitamin A deficiency at birth is associated
with lower immunity and a higher risk of complications, like diarrhea and
respiratory infections.
Although rare, it’s possible to get too much vitamin A, according to a 2019
research review
Trusted Source
. Mangoes are a great addition to your pregnancy diet, but eat them in
moderation, along with a variety of other fruits.
3. Avocados
Avocados have more folate than other fruits. They’re also a great source
Trusted Source
of:

6. ● vitamin C
● vitamin B
● vitamin K
● fiber
● choline
● magnesium
● potassium
Some women say that avocados help relieve nausea, possibly because of the
potassium and magnesium in the fruit.
Potassium may also help relieve leg cramps, a common pregnancy symptom.
Leg cramps are often caused by low potassium and magnesium.
Choline is important for the development of your baby’s brain and nerves.
Choline deficiency may cause neural tube defects and lifetime memory
impairment.
Here are tons of ways to sneak delicious avo into your meals.
4. Lemons
In one 2014 study

7. Trusted Source
, pregnant people reported some success in using lemons or lemon scent to
help relieve pregnancy-related nausea.
Lemons are also high in vitamin C. They help stimulate the digestive system
to relieve constipation.
Consider adding some to your water or tea or using them in this
Mediterranean lemon chicken recipe.
5. Bananas
Bananas are another good source
Trusted Source
of potassium. They also contain vitamin B6, vitamin C, and fiber.
Constipation is very common during pregnancy. It may be caused by:
● uterine pressure on the intestines

8. ● worry
● anxiety
● a low-fiber diet
● iron in prenatal vitamins
Adding fiber-rich bananas may help. Research from 2014
Trusted Source
shows that vitamin B6 may help relieve nausea and vomiting in early
pregnancy as well.
6. Berries
Berries — such as blueberries, raspberries, strawberries, blackberries, and
goji berries — are rich in all kinds of goodness, such as:
● carbohydrates
● vitamin C
● fiber
● folate
They also contain phytonutrients like flavonoids and anthocyanins.

9. Carbohydrates give you much-needed energy, and they pass easily through
your placenta to nourish your baby.
It’s important to eat mostly nutrient-dense complex carbohydrates like berries
instead of processed, simple carbohydrates like doughnuts, cakes, and
cookies.
Consider whipping up a smoothie with both bananas and berries for a
vitamin-packed meal or snack.
7. Apples
Apples are high in fiber and are a good source
Trusted Source
of vitamin C. Plus, they contain vitamin A, potassium, and pectin. Pectin is a
prebiotic that feeds the good bacteria in your gut.
For the best bang for your nutrient buck, eat the peel — just make sure to
rinse it with lots of water first.

10. Apples are portable and can be added to many recipes, so make sure to stock
up when you’re filling your produce bag.
How much fruit should you be
eating during pregnancy?
Medical professionals usually recommend eating two to four servings of fruit
and four to five servings of vegetables each day.
In general, one serving of fruit is:
● a medium piece of whole fruit (about the size of a tennis ball)
● 1 cup of cut fruit
One serving size of vegetables is:
● 1/2 cup of raw or cooked vegetables
● 1/2 cup of vegetable juice
● 1 cup of leafy greens
When it comes to 100% fruit juices, as long as they’re pasteurized, they’re
safe to drink. But you may miss out on some of the nutrients in juice form.

11. Dried fruit can also be used to get nutrients in an on-the-go form. Just be
aware that they can be more calorie- and sugar-dense than their fresh
counterparts.
Why hydration matters during
pregnancy
Dehydration occurs when you lose more fluids than you take in. It’s always
serious, but it’s especially concerning during pregnancy.
Water helps form the placenta and amniotic sac. It also supports your baby’s
growth.
If you’re experiencing morning sickness, your risk of dehydration is higher. To
avoid dehydration, drink 8 to 12 glasses of water daily. Because fruits contain
water, they can help you stay hydrated.
Fruit safety tips
If possible, purchase organic fruit that hasn’t been treated with synthetic
pesticides and fertilizers. But keep in mind that eating nonorganic fruit is much
better than eating no fruit at all.

12. To lessen your risk of consuming pesticide residue or bacteria, follow these
tips:
● Wash fruit thoroughly, even if it’s prewashed.
● Remove any bruised areas where bacteria may lurk.
● Drink only pasteurized or boiled fruit juice.
● Avoid eating precut melons, or eat them immediately after cutting.
● Store fresh fruit in the refrigerator, away from raw meat.
The takeaway
Eating fruit during pregnancy helps ensure that you and your baby stay
healthy and ready to take on the world.
Fresh, frozen, and canned fruits are all good options. Just make sure no sugar
has been added to canned or frozen varieties.
Contact your doctor if you have any questions or concerns about your
pregnancy eating plan. If you need more advice on what to eat, here are 13
foods that are great choices.
Q:

13. What causes food cravings during pregnancy?
Anonymous patient
A:
You may have heard that hormones or nutrient deficiencies cause pregnancy
food cravings. For example, if you crave green apples, you may be deficient in
pectin, potassium, or vitamin A. The truth is, it’s unclear what causes
pregnancy cravings. You may simply want something that tastes tart and
sweet. As long as you’re craving foods, it’s OK to give in now and then. If your
cravings are unhealthy, try to find healthier alternatives. Call your doctor if you
crave non-foods like laundry starch or dirt.
Nicole Galan, RN
Answers represent the opinions of our medical experts. All content is strictly informational and
should not be considered medical advice.

14. Food Fix: What to Eat When
Pregnant
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15. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research
institutions, and medical associations. We avoid using tertiary references. You can learn more about
how we ensure our content is accurate and current by reading our editorial policy.
● Babaei AH, et al. (2014). A randomized comparison of vitamin B6 and dimenhydrinate in the
treatment of nausea and vomiting in early pregnancy.
ncbi.nlm.nih.gov/pmc/articles/PMC4020031
● Caudill MA, et al. (2018). Maternal choline supplementation during the third trimester of
pregnancy improves infant information processing speed: A randomized, double-blind,
controlled feeding study. DOI:
10.1096/fj.201700692RR
● Choline: Fact sheet for health professionals. (2020).
ods.od.nih.gov/factsheets/Choline-HealthProfessional
● Eating right before and during pregnancy. (n.d.).
ucsfhealth.org/education/eating_right_before_and_during_pregnancy
● Eating right during pregnancy. (2019).
eatright.org/resource/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregn
ancy
● Fruits, veggies and juices from Food Safety for Moms to Be. (2018).
fda.gov/Food/ResourcesForYou/HealthEducators/ucm082417.htm
● Gugusheff JR, et al. (2013). A maternal “junk-food” diet reduces sensitivity to the opioid
antagonist naloxone in offspring postweaning.
faseb.onlinelibrary.wiley.com/doi/pdf/10.1096/fj.12-217653
● Kominiarek MA. (2017). Nutrition recommendations in pregnancy and lactation.
ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
● Maia SB, et al. (2019). Vitamin A and pregnancy: A narrative review. DOI:
10.3390/nu11030681
● Mayo Clinic Staff. (2019). Dehydration.
mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056
● Mayo Clinic Staff. (2019). Pregnancy diet: Focus on these essential nutrients.
mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20
045082
● Mayo Clinic Staff. (2019). Pregnancy nutrition: Healthy-eating basics.
mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20
046955

16. ● Nutrition during pregnancy. (2020).
acog.org/Patients/FAQs/Nutrition-During-Pregnancy
● Willers SM, et al. (2007). Maternal food consumption during pregnancy and asthma,
respiratory and atopic symptoms in 5-year-old children. DOI:
10.1136/thx.2006.074187
● Yavari kia P, et al. (2014). The effect of lemon inhalation aromatherapy on nausea and
vomiting of pregnancy: A double-blinded, randomized, controlled clinical trial. DOI:
10.5812/ircmj.14360
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by
Annette McDermott — Updated on October 5, 2020
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