What Indian fruits are considered beneficial for pregnant women?

During pregnancy, many women often find themselves overwhelmed, pondering what to include in their diet and what to avoid. Suddenly, even family members start pampering with offers of food every few minutes. There's often a tendency to lean towards imported fruits like kiwi, dragon fruit, malta oranges, and avocados, believing they are crucial for the nutrition and development of the fetus. However, this is not entirely accurate. India offers a plethora of nutritious fruits that are immensely beneficial for both the mother and the developing baby.

In Indian cuisine, a diverse array of fruits not only tantalizes taste buds but also provides a wealth of essential vitamins, minerals, and fibre.

10 Indian fruits that are considered beneficial for pregnant women:-

• Oranges and Mosambi: Varieties like mosambi, malta, and kinnows are an excellent source of fiber, folate, and vitamin C, essential for the formation of collagen—a vital protein for the development of your baby's skin, bones, and blood vessels. Additionally, vitamin C helps your body absorb iron more effectively.

MOMS TIP - Introducing vitamin C during pregnancy is known to alleviate constipation and facilitate regular bowel movements. If you feel constipated, consuming oranges can be beneficial.

• Pomegranates: Believed to be beneficial for the development of the baby's brain and spinal cord, pomegranates are packed with antioxidants that safeguard the placenta and enhance blood flow to the womb, promoting healthy fetal development.

MOMS TIP - Pomegranates are rich in fiber, which can sometimes lead to digestive discomfort such as bloating or diarrhea, especially if consumed in excessive amounts. Be mindful of the quantity.

• Guavas: High in vitamin C, fiber, and folate, guavas are known to boost the immune system and aid in digestion. They also serve as an excellent remedy for morning sickness, a classic pregnancy symptom.

MOMS TIP - If you wish to enjoy guava fruit while pregnant, it's best to wash and peel the skin before consumption to reduce the risk of ingesting harmful bacteria or parasites. This safeguards both you and your baby.

• Mangoes: A rich source of vitamins A and C, crucial for the development of the baby's eyes, skin, and immune system. Packed with essential nutrients like folic acid, iron, vitamin C, vitamin A, vitamin B6, and potassium, mangoes play a pivotal role in supporting the growth and development of the fetus.

MOMS TIP - Due to their high sugar content, be cautious with mango consumption, as it could increase the risk of gestational diabetes.

• Papayas (in moderation): While rich in vitamins A and C, papayas should be consumed in moderation during pregnancy. Ripe ones are safer than unripe ones. Papayas contain enzymes like papain, which can aid digestion, but should be consumed in moderation due to the potential to stimulate uterine contractions.

MOMS TIP - Experts recommend consuming ripe papaya on an empty stomach, preferably in the morning, as it helps detoxify the body and facilitates healthy bowel movements. However, avoid unripe ones.

• Muskmelon: Also known as cantaloupe, sweet melon, kharbuja, and rockmelon, it is an excellent choice for pregnant women. They are a rich source of essential nutrients such as potassium, calcium, magnesium, phosphorus, and zinc, as well as vitamins A and B9 (folate) and vitamin C. Muskmelon, being one of the iron-rich foods, aids in the healthy production of hemoglobin. A good count of red blood cells prevents anemia in pregnant women. There are several benefits of muskmelon in pregnancy.

MOMS TIP - Wash the melons before cutting. Wash your hands after handling them. Once cut, consume the fruit immediately, and avoid refrigeration for extended periods.

• Indian Gooseberry: Also known as Amla, it is a common fruit found in India. Amla is often used in Ayurvedic medicine due to its wide range of health benefits. It is high in antioxidants, vitamin C, fibers, and most importantly, vitamin C. This fruit is also rich in vitamin B5, folic acid, and vitamin B6, which makes it great for boosting the immune system of a pregnant woman.

• Custard Apples: The richness of vitamin A and C aids in the development of hair, eyes, skin, and body tissues of a growing baby. The fruit also boosts the cognitive development of the baby. Custard apples also help alleviate morning sickness, nausea, numbness, and food cravings associated with pregnancy.

• Dates: Dates are a good source of iron, fiber, and energy. They are believed to aid in easier labor and provide a natural source of sugar. Dates are rich in fiber and natural sugars, providing sustained energy for the mother. They can also stimulate labor, so pregnant women can start taking dates in the ninth month or after 36 weeks, which is about four weeks before their expected delivery date.

MOMS TIP - Dates are high in calories and carbohydrates, so be mindful of the quantity you're consuming per day.

• Dried Figs (Anjeer): Figs are rich in fibre, calcium, and iron. They are beneficial for maintaining proper blood pressure and aiding in digestion. Figs are a good source of calcium, which supports the development of the baby's bones and teeth, as well as muscle function. It may also relieve symptoms of morning sickness.

MOMS TIP - Dates are high in calories and carbohydrates, so be mindful of the quantity you're consuming per day. 

• Bananas: Among the most readily available and cost-effective fruits, bananas are abundant in potassium. They play a crucial role in maintaining proper blood pressure levels, ensuring fluid balance in the womb, supporting overall fetal development, and preventing muscle cramps. Additionally, bananas contain vitamin B6, which is essential for the development of the baby's brain.

MOMS TIP - If you experience nausea, consider having bananas first thing in the morning to alleviate morning sickness during pregnancy.

It's recommended to wash fruits thoroughly and consider buying organic produce when possible. Some fruits, especially if consumed in excess, can lead to digestive discomfort like bloating or diarrhea. Moderation is key. 

Additionally, it's always advisable to consult with a healthcare professional or a registered dietitian to ensure that you're meeting your specific nutritional needs during pregnancy.