The consumption of fruit and vegetables has many benefits during pregnancy, for the mother and child. Here's what to prefer
To be rich and balanced, feeding during pregnancy must necessarily include a menu in which the right doses of fruit and vegetables are present. These foods are in fact an inexhaustible source of nutrients such as vitamins, minerals and fibers, which are essential for the growth and development of the child. The ideal is to consume fresh and seasonal fruit and vegetables, following the rule of five portions per day, which include a minimum of 2 servings of vegetables and 3 of fruit. Better to always alternate also the colors of the foods, integrating for example green leafy vegetables with intense yellow fruits and vegetables, orange or red, so as not to risk a limited supply of nutrients. Finally, we must not forget to insert legumes several times in the weekly menu.
Which fruits and vegetables to eat in pregnancy
- Oranges and mandarins, berries and bananas. They contain high amounts of vitamin C, potassium and folic acid.
- Mango, peach and apricot. Rich in beta-carotene, vitamin C and A. The consumption of yellow pulp fruits helps the immune system of the fetus, influencing the development of the child's sight and nervous system
- Turnip greens, Brussels sprouts and spinach. Rich in vitamin C and beta-carotene, as well as iron and folic acid, whose needs increase considerably during pregnancy
- Peppers. More rich in vitamin C, compared to citrus fruits, indispensable during pregnancy because it contributes to the formation of baby's tissues and helps the assimilation of iron
- Legumes. Excellent source of proteins, but also of fibers, B vitamins and mineral salts
- Avocado. Ideal ally during pregnancy, it is considered a portentous fruit because it is rich in proteins and vitamins, in particular A, D, E, K and those of group B. It is also high in water and fiber
Consuming fruits and vegetables in the right quantities allows the correct intake of vitamins and mineral salts which helps to reduce the sense of tiredness and weakness, which is frequent during gestation, counteracting even the onset of complications such as anemia, preeclampsia and defects in the spine or birth.