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Vegetables and fruits recommended when pregnant

Eating a variety of vegetables and fruits is the best way to meet the nutritional needs of pregnant women. In order for Mother to be easier to choose which one should be prioritized, see the following list.

Fruits and vegetables can meet additional calories in pregnancy, which is around 350-500 calories per day, especially in the second and third trimesters. At least Mother needs to consume about two cups of fruit and three cups of vegetables in one day. To get various nutrients, it is advisable to choose colorful vegetables and fruits.

Vegetable Choices for Pregnant Women

In order to get the maximum benefit, meet your shopping cart with a selection of the following vegetables to be consumed daily.


Benefits of nuts as a source of protein, fiber, iron, calcium, magnesium, potassium, and folic acid (vitamin B9) are important for pregnant women. Folate deficiency can cause babies born with less weight, to be more at risk of developing infections and diseases later on. There are various choices of nuts that can be consumed, including red beans, long beans, soybeans and peanuts.


Potatoes are rich in vitamin A which is important for the development of tissue and cells in the body of the baby in the womb. In addition, vegetables can also reduce blood sugar levels and nourish digestion. During pregnancy, Mother is advised to increase consumption of vitamin A by 10-40%. However, make sure the consumption of vitamin A from animal flesh such as beef liver is not excessive, because it can cause poisoning.


Besides being rich in fiber and antioxidants, the benefits of broccoli are also rich in nutrients, such as folic acid and calcium which are important for fetal health.


Eating green vegetables, such as spinach, can be a source of nutrients for iron, folic acid and calcium for pregnant women.

Various Nutrition-filled fruits

Instead of eating light snacks that do not necessarily contain beneficial nutrients, eating fruit can be an option. Below are some choices of fruit that can help your fetus.


Besides being rich in potassium, the benefits of bananas are also a source of fiber, vitamin C and vitamin B6 which helps pregnant women relieve constipation. This fruit also contains phytonutrients, which are natural plant nutrients such as flavonoids and anthocyanins, also comfortably consumed when you feel nauseous.


In addition to being rich in fiber, folate, and vitamin C, the benefits of citrus are also like liquids that play a role in meeting the needs of body fluids. In addition vitamin C helps the formation of collagen, bones and teeth in the baby's womb, also helps the absorption of iron.


Avocados contain more potassium than bananas. This substance can help relieve leg cramps that are often experienced by pregnant women. Healthy fat in it is needed to help build the body's tissues, brain, and skin of the baby in the womb. Besides containing monounsaturated fatty acids, avocados are also rich in B vitamins, fiber, vitamin K, vitamin E, potassium, vitamin C.


Berries, such as strawberries and blueberries, are healthy snacks because they contain a low glycemic index. Besides not causing an increase in blood sugar levels, berries are also rich in fiber and fluids, vitamin C, antioxidants, and carbohydrates. Don't forget, it's better to consume fresh berries than those already processed.


In addition to being rich in vitamin C, mango is also rich in vitamin A. Newborns who lack vitamin A will experience an increased risk of complications such as respiratory infections and diarrhea, to the weakening of the immune system.


In addition to being rich in vitamins C, A, and potassium, there are studies that find that pregnant women who consume apples have a lower risk of developing allergies and asthma.

Dried fruit

Don't hesitate to eat dried fruit, like dates, as a distraction. Generally this fruit is rich in fiber, vitamins, minerals and calories. Even the nutrients they contain are called more or less the same as fresh fruit juice. Eating dates that are high in iron, potassium and fiber can help facilitate labor. Even so, choose dried fruit that does not contain added sugar.

Tips for Preparing Vegetables and Fruits

Eating vegetables and fruit can help fetal growth, while reducing the risk of gestational complications and diabetes. In addition, eating vegetables and fruits during pregnancy also makes your body weight more easily return to normal after giving birth.

Although it is a source of nutrition, pay attention to the process of preparing vegetables and fruit before consumption. For example, raw sprouts that have been washed remain at risk of Salmonella contamination. Pregnant women are advised to consume cooked sprouts. In addition, still be aware if you have a history of certain vegetable or fruit allergies, for example nuts allergies.

Here are some guidelines for preparing vegetables and fruit for pregnant women:

  • Don't forget to wash all fruits and vegetables before consumption.
  • In order not to get bored, process fruits and vegetables in a variety of different ways, for example, consumed fresh in the form of salads, boiled, sauteed or steamed. In addition, vegetables can also be roasted, with certain spices. Vegetables and fruit can also be processed into drinks, such as juice, smoothies, or yogurt.
  • Add fruit or vegetables to Mother's daily menu. For example, by mixing into cereal or used as a complement to bread.
  • Try fruits from other regions or countries that have never been consumed before.
  • If possible, you can buy organic vegetables and fruits that are free from pesticides. Dispose of rotten or dented parts to remove bacteria.
  • Fruit should be consumed immediately after cutting.
  • When storing fruit vegetables in the refrigerator, you should separate them from raw meat.


So what are the vegetables and fruits of choice, Mother? Come on, don't hesitate to include various types of vegetables and fruits in the daily diet. If necessary, consult a doctor for the right choice of vegetables and fruits for your condition.



Kuzemchak, S. Parents. Pregnancy & Birth. My Pregnant Body. Pregnancy Nutrition. 15 Pregnancy Power Foods.

Bjarnadottir. 13 Foods to Eat When You’re Pregnant.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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