12 Best fruits for pregnancy

Following a well balanced and healthy diet, not just for pregnancy, but for overall wellness is essential. Eating foods with the right nutrients is useful for fetus development and healthy growth during pregnancy. In this post, I am sharing the 12 best fruits for pregnancy.

Apart from supporting fetus growth, a higher intake of minerals and vitamins can help with keeping your body in the best condition possible. This includes eating plenty of fresh fruits during pregnancy to ensure both you and your baby stays healthy. But how do you know which fruits are safe to eat when you’re pregnant? These fruits for pregnancy are excellent for providing you with vital nutrients, vitamins, and fiber.

12 Best fruits for pregnancy



Mangoes are a rich source of vitamins C and A. One cup of chopped up mangoes offer one hundred percent of an individual’s daily recommended vitamin C and a third of the daily recommended vitamin A. Babies that are born with vitamin C deficiencies might have lower immunity and are more prone to developing postnatal complications like respiratory infections.


Apricots are a healthy source of calcium, beta carotene, iron, vitamins A, C & E, phosphorus and silicon. All these nutrients are needed for your baby’s growth and healthy development. Iron is good for preventing anemia, while calcium helps with keeping teeth and bones strong.


Pears offer nutrients that include folate, fiber, and potassium. Fiber is essential during pregnancy, as it assists with relief of constipation, which is a commonplace pregnancy issue. Potassium on the other hand, is beneficial for heart health in both baby and mother. It also promotes cell regeneration.


Oranges is a fantastic source of water, folate, and vitamin C that assists with hydration and overall health. Vitamin C helps with preventing cell damage and absorbing iron. Folate assists with prevention of neural tube defects that leads to spinal cord and brain abnormalities in babies. Neural tube defects can also cause spina bifida which is a condition that results in the spinal cord not developing as it should, and anencephaly, where a large section of the skull and brain is missing.


Avocados are a fantastic source of copper, fiber, potassium, vitamins, C, E, & K, monounsaturated fatty acids, and B vitamins. The healthy fats contained in avos gives you more energy and also helps with preventing neural tube defects. They boost cells that are responsible for building brain tissue and skin cells of the developing fetus. The potassium content in avos can offer relief from leg cramps which is a common symptom during pregnancy, especially during the third trimester.


Pomegranates is not only a refreshing snack, but it offers plenty of calcium, iron, vitamin K, protein, fiber, and iron. These nutrient-dense gems are also an excellent source of energy and the high iron content in them helps with avoiding an iron deficiency. Vitamin K helps to keep your bones healthy. Research implies that pomegranate juice might help with lowering the risk of injury to your placenta.


Guavas contain folate and vitamin E which makes them one of the best fruits for pregnancy. Guava is also rich in folate, vitamins C & E, carotenoids, isoflavonoids, and polyphenols. Guava contains various nutrients and when eaten during pregnancy, they can help with relaxing your muscles, reducing constipation, and aiding digestion.


Bananas have a high content of fiber, vitamin C, vitamin B-6, and potassium. The fiber that is found in bananas help with constipation relief and there is some evidence that implies the vitamin B-6 found in bananas can assist with relieving vomiting and nausea symptoms during early pregnancy.


Eating enough grapes during pregnancy can boost your intake of pectin, folate, organic acids, vitamins C & K, and antioxidants.  These nutrients can aid the biological fluctuations that occur in your body during pregnancy. They are rich in immune-boosting antioxidants like tannin, anthocyanins, flavonol, geraniol, and linalool, which are all useful for combatting infection.


Berries are an excellent source of fiber, vitamin C, antioxidants, and healthy carbohydrates. They also contain plenty of water and are therefore ideal for hydration. Vitamin C assists with absorbing iron and boosting your immune system.


Apples contain many nutrients that promote healthy growth in babies, including potassium, vitamins A & C, and fiber. One study suggests that eating apples when you are pregnant, might lower the likelihood of your baby developing asthma or allergies later.

Dried fruit

Dried fruit contains energy, fiber, minerals and vitamins. The nutrients found in dried fruit equals those in fresh fruit. Therefore, pregnancy moms can benefit by getting the recommended daily dose of minerals and vitamins by eating dried fruits which are smaller in portions that are equal to the amount of fresh fruits.

Just keep in mind that dried fruit can contain a high sugar content and do not have a water content than the case is with fresh fruit. They are not aiding digestion, therefore pregnant women should eat them in moderation and steer clear from candied fruits. Instead, eat dried fruits in addition to fresh fruit instead of replacing them.


I hope that this post about the 12 best fruits for pregnancy has been helpful. Congratulations on your pregnancy. Remember to take good care of yourself and stay healthy.




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