Health benefits of eating avocado during pregnancy:- Maintaining a balanced diet during pregnancy is essential to ensure the health of the mother and baby. While some foods should be avoided, as they do not do well, others are more suitable.
One is avocado, rich in good fats like Omega 3, 6, and 9, and which has several other benefits. Avocado is a food that not only contributes to your diet when you are pregnant but also brings great benefits to your baby’s growth.
Eating avocado in pregnancy can be more beneficial than you think. The fruit contains a lot of essential nutrients for a healthier body. Avocado provides both the mother and the baby that is developing in the womb, important doses of Vitamin A, Vitamin E, healthy fats, calcium, magnesium, and even folic acid.
Eating this food is good quantities will help to have a more peaceful and much less traumatic pregnancy. The easiest way to consume other than eating it directly with dredged flesh is to make it as avocado juice.
However, there is no difference in how to consume this fruit to get the benefits of avocado juice for pregnant women. The contribution that this food element can make is amazing.
Is avocado good for pregnancy?
Avocado contains many essential nutrients, such as potassium and folic acid. These elements play a vital role in the growth of the fetus and its proper development.
The fruit during the third trimester of pregnancy is very preferred and safe, given the large number of vitamins and minerals they contain.
How many avocados are permitted to eat in a day?
The best thing about an avocado could become the worst thing if it was overcooked. Moderation is always the key because avocado contains all types of nutrients, minerals, and oils in different amounts. It is best to limit yourself to half a day of avocado to avoid any side effects.
When should pregnant women eat avocado?
Experts advise pregnant women to eat during early pregnancy to supplement folate. Low folate levels during early pregnancy are associated with neural tube defects in the fetus. Therefore, if you enjoy an avocado every day, you also push the mental disorder away from the baby.
Also, when entering the third trimester, the fetus is continuing to grow incessantly, the organs begin to form and the brain gradually grows to the peak.
During this time, pregnant women will need a lot of essential minerals such as fiber, vitamin C, vitamin K … and all of them are present in avocado with abundant content. Therefore, pay attention to this fruit in late pregnancy to provide essential nutrients to the fetus.
19 Health Benefits Of Eating Avocado During Pregnancy | Must Know These Nutrition Facts
The healthy birth of the unborn baby is directly related to the proper and adequate nutrition of the expectant mother during her pregnancy. The more conscious the mother-to-be during pregnancy and consumes healthy foods, the more it contributes to the development of her baby.
One of these healthy foods is avocado. Being a good source for folic acid, which is essential for the healthy development of the baby, and being rich in vitamins and minerals, makes avocado an indispensable food for pregnant women. Here are the benefits of avocado during pregnancy:
Eating Avocado in Pregnancy Impacts Your Baby’s Development
Eating avocado in pregnancy is synonymous with the good development of a fetus since it contributes to the correct formation of the fetal neural tube. This happens thanks to the high levels of folic acid that are contained in the fruit.
Another aspect to be highlighted has to do with the type of fats that the avocado contains. As it is a food with a high variety of nutrients and healthy fats (good cholesterol) considered suitable for the body.
Avocado will help to develop organs of the fetus that need these fats, such as the brain and heart. Healthy avocado fats are converted into vitamins A and E, indispensable for the perfect development of the baby during pregnancy.
Additionally, it contributes to the creation of tissues for the protection of all organs in the growth process. In addition to all the properties mentioned above, the avocado also contains potassium, magnesium, and calcium.
All of these minerals are essential to enhance and control the mother’s heart rate during the pregnancy process. Its high copper content will allow your body to create more red blood cells.
This factor makes it indicated to overcome exaggerated hunger, because, by increasing the feeling of satiety, it makes you eat less. Progesterone increases the feeling of hunger, often causing the pregnant woman to eat more than she should.
However, excessive weight gain during pregnancy can lead to problems for the baby, with the risk of gestational diabetes. So this balance when eating is important.
High in Folic Acid and Overcoming Anemia
Avocados are a unique fruit among other fruits and vegetables. The reason is, when compared per fruit weight, avocados contain a higher amount of folic acid than bananas, for example.
Half an avocado contains about 90 micrograms (mcg) of folic acid, while two bananas contain 60 mcg of folic acid. The benefits of avocado for first-time pregnant women can be felt as an ingredient to meet folic acid nutrition.
Lack of folic acid during pregnancy can cause the baby to be born imperfect or deformed. To maintain the health of you and the fetus that is being conceived, you can get enough folic acid from avocado for the growth and development of the body’s organs.
Folic acid is the main nutrient during pregnancy that produces and maintains new cells. Meeting the adequacy of folate during the first trimester of pregnancy is very important because your baby’s central nervous system (including the brain and spinal cord) is being formed at this time.
Folic acid intake prevents nerve defects in babies. Lack of folic acid can cause bone defects in unborn babies. Folic acid is also reported to be able to prevent complications of pregnant women such as depression, lethargy, anemia, insomnia, mood swings, and preeclampsia.
Pregnant women who lack iron can cause anemia. To meet the needs of iron in pregnant women to avoid and treat anemia, you can eat avocados. Avocados contain lots of iron which is needed during pregnancy.
Maintain Digestive Health and Rich in Vitamins
Some stomach ailments and constipation are diseases that often occur during pregnancy. Pregnant women are vulnerable to problems in the digestive tract, one of which is constipation.
This condition is usually caused by a lack of fiber in the diet of pregnant women. Besides, hormonal changes also make the muscles in the digestive tract of pregnant women relaxed so that it slows down the digestive process and food movement.
So to prevent constipation, pregnant women are encouraged to meet their daily fiber needs. The benefits of avocado for pregnant women can be felt because of the rich fiber content in avocados. This fiber helps digestion and makes it easier for you to defecate.
Avocados have a myriad of vitamins in them such as vitamins B1, B2, B5, B6, C, E, and K. All of these vitamins are very necessary and beneficial for the health of pregnant women and fetal growth.
Eating avocado during pregnancy reduces the negative indicators in your body
Avocado is a great protector. Its consumption helps to control exaggerated cholesterol levels and controls blood pressure, which generally tends to increase during the pregnancy period.
Its high copper content will allow the creation of red blood cells in your body, reducing the possibility that you or your baby will suffer from any virus. Eating avocados regularly can help maintain cholesterol and control sugar levels during pregnancy.
Helps control negative pregnancy symptoms
Another aspect that you may not be aware of is that avocado will be a perfect ally to lessen the symptoms of pregnancy. Some of the diseases caused during this beautiful, but the hard process can be controlled with the help o avocado. Such as:
- If you feel a lot of nausea, consuming avocado will help to reduce the unpleasant and repetitive feeling of general malaise that occurs in the pregnancy process.
- The same adapts to the cramps occurring in pregnant women. Your legs will suffer less and you can also prevent cramps. These two changes for the better occur because of the large amount of potassium that this food will bring to your body. During pregnancy, your blood volume increases up to 50% which means you will need a little more potassium than usual. The recommended intake of potassium for pregnant women is 4,700 milligrams (mg) of potassium per day. Per 100 grams of avocado contains 458 mg of potassium.
- Promotes Fetal Brain Development. A cup of avocados contains 22 mg of choline which is needed for brain development, nerves, and nerve development in the fetus being conceived.
Rich in Minerals and Helps with Nutrition Absorption
Avocados contribute to daily intake to meet the needs of calcium, potassium, magnesium, niacin, phosphorus, copper, zinc, and manganese. This nutrient is very good even recommended to fulfill it during pregnancy.
Avocados not only provide nutrients but also help your body’s system to absorb nutrients from other foods. For example, avocados can absorb fat-soluble vitamins found in foods such as sweet potatoes, green leafy vegetables, and carrots.
Avocado and fertility
And if the visit of the baby has not yet arrived, but it is already hitting the anxiety to have a baby, we have a fabulous remedy: Eat avocado often. According to a study by the Harvard University School of Public Health, eating avocado and olive oil triples the chances of becoming pregnant.
It is an ideal food to favor the results of in vitro fertilization procedures. The secret seems to be again in the healthy fats of this magnificent food. And you already know: during pregnancy or to increase your chances of getting pregnant, the best thing to do is to eat large quantities of this wonderful fruit.
Source of healthy calories, nutrients, and fat
Pregnant women are encouraged to gain weight healthily. The trick is to consume calorie foods. One fruit that is suitable as a source of calories during pregnancy is an avocado.
In 1 medium-sized avocado, there are 250 calories. Besides, other benefits of avocados are a good source of healthy fats for pregnant women and play a role in supporting the development of the brain and fetal eyes. Other nutrients that can be found in the fruit are as follows:
- Protein: Avocados are rich in the high protein produced 18 essential amino acids contained therein. Vegetable protein in avocados is very good for pregnant women because it is easily digested and absorbed by the body and contains lots of fiber.
- Carotenoids: This bright green-yellow fleshy fruit is the best source of carotenoids and phytonutrients. Eating foods rich in these substances is good to meet the intake of vitamin A for eye health. Carotenoids are also able to improve the immune system and reproductive health, that’s why avocados are also widely recommended for couples who are pregnant. Being fat-soluble, carotenoids can optimize the absorption of nutrients in the body.
- Lutein: Lutein includes carotenoid compounds, phytonutrients, and natural antioxidants that are good for maintaining eye health.
- Vitamins and Minerals: Avocados contain 20 different vitamins and minerals, including vitamin C, vitamin K, folate, potassium, iron, vitamin E, and vitamin B6. Although consumed in small amounts, avocados can meet about 10% of the body’s daily vitamin and mineral needs.
- Anti-inflammatory: Various nutrients in avocados produce anti-inflammatory effects. These effects result from a combination of vitamins C and E, carotenoids, selenium, zinc, phytosterols, and omega-3 fatty acids.
- Sodium and Cholesterol: Avocados are a good diet food for the body because the content of sodium and cholesterol is very low which is 1 gram of protein. Whereas one serving of avocados contains 3 grams of carbohydrates and 1 gram of dietary fiber. The composition of the content of this substance is good for pregnant women to avoid high blood pressure.
Avocados are a good source of fat
You need to gain weight during pregnancy. However, you need to do it healthily. Junk food will only fill your body with saturated fat that only settles long in the body; increase the risk of obesity and heart disease.
Avocados are enriched with calories and monounsaturated fats. Monounsaturated fats are good fats that help you meet your calorie needs. Eating 3.5 ounces of avocado alone is sufficient about 177 calories.
These good fats also help in developing cell structures like your baby’s membrane. When your baby begins to grow, millions of new cells are created which consist of membranes made of fat.
Prevents fetal malformations
Folic acid is important for the healthy growth and development of the fetus. The lack of this substance can lead to malformations in the bones or skulls. Folic acid is also essential for cell division and the synthesis of amino acids and nucleic acids, such as DNA.
It also plays an essential role in the improvement of heart disease in mothers. A cleaned avocado, weighing about 136 grams, can contain 121 mcg of folate.
Rich in Calcium
During pregnancy, the body’s need for calcium increases. For this reason, you should not lack calcium-rich foods from your meals. If you are bored with milk, yogurt, or cheese, let us remind you that avocado is also a good source of calcium.
Control cholesterol and sugar levels
An unbalanced diet associated with cravings can cause pregnant mothers’ cholesterol and blood sugar levels to exceed the permissible limits. This situation can be positively reduced if pregnant women eat avocado. Avocados are effective in keeping cholesterol and sugar levels under control.
Reduce the risk of pre-eclampsia
The rich potassium content of avocado helps regulate the mother’s blood pressure, which in turn reduces the risk of pre-eclampsia. On the other hand, pregnant women eat avocado may partly help limit the risk of heart problems in the future.
Increase resistance for pregnant women
The vitamin B6 in avocado is essential to participate in the execution of chemical reactions in the body. Besides, it also helps to strengthen the immune system and resistance for pregnant women.
Currently, the percentage of pregnant women with gestational diabetes is about 5% and the disease will develop into type 2 diabetes in about 5 to 10 years after birth.
To prevent this, pregnant women can seek the help of avocado. With abundant folate and omega-3 fatty acids, the process of digesting and absorbing nutrients will be more convenient.
At the same time, the amount of insulin in the body is also balanced, minimizing the risk of gestational diabetes.
Help in producing smart children
The intake of type omega fats present in avocado by the mother during pregnancy increases the cognitive function of infants, which can generate a smarter baby. New studies are showing increased IQ children in connection with the mother’s intake of this omega.
Help sleep better
It is speculated that eating avocado before bedtime stimulates the production of melatonin, but there is still no scientific evidence. Sleeping well is important during pregnancy because, during sleep, several hormones are produced, as well as for cerebral restoration.
Help protect your uterus
In addition to being very nutritious food that contains all types of vitamins and minerals help protect your cervix and ovaries, and make them strong.
Ways to consume avocado
A pregnant woman can eat this wonderful fruit in different ways:
- In the raw state, it is a little rude to most people, but for the bearer, it can be easily ingested in this way. However, it must be well ripe, so it is not very raw and not too crushed.
- On the bread for breakfast becomes a delight for a pregnant woman who wants to have diversity at the table.
- The famous guacamole is easy to serve after it has been prepared with the following ingredients: avocado, lemon, salt, a little garlic, diced tomatoes, onion, or cilantro. This paste can be put on toast, salted biscuits, paste, or pepper.
- A salad of crudities to which this fruit is added also remains the protagonist of a delicious and satisfying lunch, simple to prepare regardless of the time the woman has at her disposal.
- It seems strange that the fruit can be fried on the grill, but in 25-30 minutes it is cooked on the fire and can be served at the table as a steak or as such.
- A recipe that seems a little extravagant, eggs with avocado, is ideal to combat the monotony of breakfast. All you need to do is remove the kernels from the middle and place the two eggs, then fry in the oil-free pan.
- It can also be used to make healthy sweets for the luscious. Mix the 3 well-cooked fruits, add a quarter of a cocoa cup, 1 tablespoon instant coffee, a quarter of a cup of honey, 3 tablespoons of coconut milk, vanilla, and salt. The cream obtained is placed in bowls and left in the refrigerator to cool, then eat.
The risks associated with the use of avocado during pregnancy
With all the nutrition and health benefits avocados have, there are times when consuming avocados can be risky for some people. On the one hand, eating avocado helps keep weight gain under control.
However, if you already have a lot of fat content and are actively trying to reduce weight, it is advisable to take an even smaller amount of avocado than is usually recommended.
Avocado contains a large number of calories from all the good fats they contain. Although they are good for health, in such a scenario, they can easily lead to weight gain. Some mothers have latex allergies.
In such cases, the consumption of avocados and even bananas are prohibited. Research has shown that latex runs are triggered by these fruits.
Keeping moderate consumption and balancing it with other dietary options is how you can alleviate most of the risks that can come with avocado. Remember, before processing avocados into your diet, make sure that other supporting ingredients do not contain ingredients that can harm the baby in the womb.
The American Pregnancy Association also urges women to wash fruits and vegetables thoroughly before consumption to minimize the risk of contamination from pesticides or bacteria.
Always consult and obey the advice of your obstetrician, midwife, or prenatal nutritionist to determine the safest healthy food for pregnancy.