A healthy and balanced diet is important during pregnancy. Especially since in this way, not only the maternal body, but also the baby receive all the important nutrients they need during pregnancy. With a healthy diet, deficiency symptoms and resulting discomfort can be avoided.
Through nutrition, the expectant mother also influences her weight gain. Fruits and vegetables are good sources of vitamins during pregnancy, and therefore five servings of fruits and vegetables are recommended daily during pregnancy to ensure that you and your baby are getting all the important nutrients you need.
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Fruit During Pregnancy
In supermarkets or even in markets, you can very often get a very large selection of different types of fruit. Exotic fruit varieties are also included in our food offerings. For pregnant women who do not like the local fruit varieties, a good opportunity to also try something different.
Fruit is available not only fresh, but also as dried fruit, pickled or frozen. All of these fruit varieties are available to you during pregnancy. Fresh fruit can spoil quickly and lose vitamins if you store it at home for too long. That’s why the frozen variety can be a good thing, because the fruit is processed and flash-frozen right after harvest, so it’s still rich in vitamins and available for delicious fruit salads or other desserts – without you having to prepare it yet.
Dried fruit is also a great way to top up your vitamin levels in between meals. But don’t eat too much of them, because they are very high in calories.
- Pineapples are rich in vitamin C, but you would have to eat more than half a kilo of pineapple to meet your daily needs. Also, the acid can irritate the corners of your mouth very badly or even attack your stomach. Pineapple is excellent in moderation for a mixed fruit salad with yogurt. You can take strawberries with it, for example.
- Since about 70% of the vitamins in apples are in the skin, be sure to eat them as well. Always wash the apples well and even if possible only resort to organic apples.
- Apricots are rich in magnesium and also vitamin A and can be eaten fresh or as a spread. Magnesium is important, for example, to prevent calf cramps or even premature labor. With vitamin A, the baby’s kidneys can develop better. However, too much vitamin A is not recommended because it can lead to malformations. If you take additional supplements, there may be an excess of vitamin A.
- Although avocados are very high in calories, they contain a lot of unsaturated fatty acid as well as folic acid and absolutely belong on your menu.
- Bananas not only give you an energy kick in between meals, but are also good sources of folic acid or vitamin B6. However, bananas can also cause constipation very quickly. Therefore, do not eat too many bananas.
- Pears are small miracle cures if you have water retention and can have a dehydrating effect. But you should eat the sweet pear without the skin.
- Blackberries are super suppliers of various nutrients and can be combined with many other fruits. Towards the end of your pregnancy, the leaves of blackberries as well as raspberries can promote labor.
- To prevent against urinary tract infection, cranberries are a great option. In addition, they also supply the body with nutrients.
- Dates should be eaten only in small quantities. Because even though they are good suppliers, they are also very high in calories.
- Folic acid is essential for the first three months of pregnancy. Strawberries are good suppliers of natural folic acid.
- Figs are also very popular because they can relieve constipation. But don’t eat too many of the figs because it can cause bloating.
- Not everyone likes the pomegranate, however, it is rich in nutrients and has a supportive effect on the cardiovascular system.
- Grapefruits are rich in vitamin C and highly recommended during pregnancy. However, you should limit its consumption when breastfeeding, as grapefruit can trigger a sore bottom in the baby. Also remember that if you are taking medications, it may interact with the grapefruit together.
- Guava contains about six times more vitamin C than an orange, making it a very good source of nutrients, especially during pregnancy.
- Raspberries are rich in vitamin E and other minerals and taste very delicious. Since raspberries are rich in iron, they are good suppliers during pregnancy to replenish the iron balance.
- Elderberry is very rich in vitamin C and also in iron and has expectorant, anti-inflammatory and antispasmodic effects.
- The currant is also very rich in vitamin E and iron.
- The persimmon is rich in vitamin A and therefore covers the necessary needs. However, you should remove the hard and often bitter skin of the fruit.
- In addition to many minerals, the cherry also provides folic acid. But do not eat too many cherries, as they can have a laxative effect. However, if you have constipation, cherries can be very helpful.
- Kiwis provide the body with a lot of vitamin C. The small furry fruit contains even more vitamin C than a lemon has and even brings iron.
- Tangerines provide not only important vitamin C but also other minerals. The oils in a tangerine are even said to help with nausea.
- With mango, you get plenty of vitamin A and it can meet your daily requirement. Avoid additional supplements to prevent excess.
- Passion fruit is rich in iron.
- Melons, especially honeydew melon, are rich in vitamin A. Watermelons, on the other hand, help with edema.
- Mirabelles also have the effect of having a draining effect and also stimulate digestion.
- The nectarine has a detoxifying effect and purifies the blood, but it does not have so many vitamins. Buy it only when it is ripe, so you can enjoy its full flavor.
- Oranges are rich in vitamin C and therefore very important for good iron absorption.
- Eat only ripe papayas. It can help against heartburn.
- With peaches lifts your mood and drives away restlessness and nervousness. Therefore, highly recommended especially during pregnancy and water retention.
- Rich in vitamins and minerals is also the plum and also helps with constipation.
- The gooseberry is also rich in vitamin C and can therefore be snacked on every now and then.
- Grapes should be eaten only in moderation, because they are very sugary and high in calories. However, they provide folic acid and lift your mood.
- Lemons are very rich in vitamin C and can be very well integrated into the diet.
Vegetables During Pregnancy
Not everyone likes the “greens” and pushes them back and forth on their plate, but like fruit, vegetables are important for a healthy and balanced diet during pregnancy. At first, only eat vegetables that you like. Also, feel free to try something you don’t know. Vegetables can be included in any meal.
Vegetables can be used not only as a salad, but also as a side dish. Try to integrate vegetables into your daily routine and feel free to hide them visually if you don’t want to see them. Like spinach in cannelloni, for example. Raw vegetables are also very tasty and are easy to work with and fill you up quickly. Vegetables are available not only fresh, but also frozen or canned.
- The artichoke is rich in iron, but you should eat this only in small quantities, because the effects on the unborn are not yet researched.
- Eggplants are rich in folic acid, but should only be used as long as they have no brown discoloration and their seeds are not yet firm.
- Wild garlic in large quantities is said to be responsible for abortions. Eat wild garlic, then only in small quantities and wash it very thoroughly.
- Cauliflower should be firmly integrated into your diet. Not only because it provides folic acid and vitamin C, but it is also very easy to digest.
- Broad beans are rich in iron and also provide many other minerals. Green beans are also rich in vitamins and minerals, but should not be eaten raw as they can cause nausea.
- Broccoli is very rich in minerals and vitamins, so it definitely belongs in your diet.
- Chicory tastes bitter, but it is good for digestion and stimulates the appetite and contains folic acid as well as minerals. Chicory also contains vitamin A.
- Especially in winter, you can top up your vitamin intake with Chinese cabbage.
- Rich in folic acid is also oak leaf lettuce. Iceberg lettuce also contains folic acid, but not as much as oak leaf lettuce. However, iceberg lettuce is also rich in vitamin A.
- It is the same with endive. It is a good source of folic acid, but also rich in vitamin A.
- Peas are also rich in folic acid and can be very easily incorporated into the diet.
- Lamb’s lettuce is very rich in folic acid as well as iron. However, it also has vitamin A. Feel free to combine lamb’s lettuce with vitamin C suppliers, such as peppers or oranges.
- Fennel is also rich in folic acid, but should not be used or eaten as a pure essential oil, syrup or honey, because this can lead to premature labor.
- Spring onion can also be super mixed into salads or other dishes. It is rich in folic acid and iron, as well as vitamin A.
- Kale also provides a lot of nutrients in winter.
- Cucumbers can be put not only on bread, but also as a garnish in a delicious salad. They also have a draining effect and help against water retention. Wash the cucumber well or switch to organic cucumbers and eat the peel with them.
- Potatoes also help with water retention and are rich in vitamin B1.
- Garlic should only be eaten in small amounts during pregnancy because it causes flatulence.
- Celeriac can be eaten during pregnancy, but only in small quantities. This is because celeriac in large quantities can cause premature labor.
- Kohlrabi, although rich in minerals and vitamin, can cause flatulence.
Lettuce should definitely be washed very thoroughly before eating, as it contains a lot of bacteria.
- Pumpkins are rich in vitamin A and can be turned into delicious dishes.
- Leeks provide nutrients but can also cause flatulence.
- Lentils are rich in nutrients and should always be cooked soft, otherwise they can cause nausea.
- Corn is very rich in content and consists of a lot of water.
- Swiss chard is highly recommended, especially during pregnancy, because it contains a lot of iron and magnesium. However, make sure that the chard is fresh and without stains.
- Horseradish is also very rich in nutrients and therefore can be eaten during pregnancy.
- Carrots are rich in vitamin B and also in vitamin A.
- Bell peppers are very healthy during pregnancy and a green bell pepper can be used to meet the daily requirement of vitamin C.
- Parsnips are rich in folic acid and also provide iron.
- Eat parsley root only in moderation, because they can cause premature labor.
- Radishes can be consumed during pregnancy without hesitation.
- It is the same with radish. This one brings a lot of iron.
- Eat rhubarb in pregnancy only in small quantities because of the acidity.
- Brussels sprouts are highly recommended during pregnancy and are rich in vitamin C, iron and folic acid.
- Beet can also be eaten without hesitation.
- Red cabbage can cause flatulence, so try only in small amounts.
- Arugula is rich in vitamin A. Wash arugula carefully before eating.
- Black salsify helps with stress, calms the nerves and is therefore wonderful during pregnancy due to your high iron content.
- The soybean can be consumed without hesitation during pregnancy.
- The sweet potato is rich in nutrients as well as vitamin A and can be processed in the same way as the potato.
- Asparagus has a dehydrating effect and can also be consumed during pregnancy.
- Spinach is rich in nutrients and provides folic acid in particular.
- The rutabaga not only tastes good, it can also be eaten during pregnancy.
- Tomato can be used in many dishes and there is nothing to object to it.
- White cabbage can cause flatulence and should be washed well before eating.
- Savoy cabbage should also be washed well and can cause flatulence. But is a super folic acid supplier.
- Zucchini is rich in vitamin B and also iron, so should definitely be eaten during pregnancy.
- Sugar snap pea provides plenty of folic acid and therefore can be eaten without hesitation.
- Onions are usually mixed in for flavor, but are flatulent and therefore you should not eat too much of them if you are sensitive to them.