Fruits and vegetables are generally healthy for the body. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar, which can help keep the appetite in check.
Eating a well-balanced diet during pregnancy helps you stay healthy and fit. It is known how essential it is to eat vegetables and fruits during pregnancy to get the necessary minerals and vitamins. And one such fruit is apples. Consuming apples during pregnancy has many health benefits. So, read on to know more about the safety, health benefits, nutritional value, possible side effects, and interesting ways to include apples in your diet during pregnancy.
People frequently ask, is it safe to eat apples during pregnancy? Yes, apples are safe to eat when you are pregnant. They are highly nutritious and rich in antioxidants, phytonutrients, flavonoids, and dietary fiber. However, wash the fruit thoroughly before you eat to eliminate any pesticide residues on them. Also, avoid eating the seeds of an apple, because they contain cyanide which is harmful to the body. Also, avoid eating apples at night as it may cause indigestion.
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9 Health Benefits Of Eating Apples During Pregnancy
Eating Apples During Pregnancies Can Help:
1. Prevent Anemia
Apples are rich in iron and help boost the hemoglobin level in the blood and prevent anemia. The risk of anemia is higher during pregnancy, and if neglected, it could lead to preterm labor and low birth weight in babies.
2. Boost Immunity
Apples are a rich source of vitamin C, which on regular intake builds resistance and wards off infections and diseases.
3. Prevent Free Radicals
Flavonoids and phytochemicals are powerful antioxidants in apples that combat free radicals from the body. Free radicals otherwise can lead to oxidative damage to cells, DNA, and their functioning ability
4. Boost Energy Instantly
Simple sugars including glucose, fructose, and sucrose present in apples provide an immediate energy boost. Having an apple handy can be helpful when you feel hungry or have low blood sugar issues.
5. Protect Your Heart
Daily consumption of apples reduces bad cholesterol levels, plaque formation, and inflammation of artery walls.
6. Prevent Cancer
Regular consumption of apples reduces the risk of lung, colorectal, digestive tract, and breast cancers. The phytochemical compounds in the fruit are known to possess anti-cancer properties.
7. Prevent Respiratory Issues
Eating apples during pregnancy can lower the risk of developing childhood asthma and allergic diseases. The antioxidants present in apples help strengthen your lungs.
Apples are fiber-rich fruits that help in proper digestion also, it contains pectins, which help to bulk up stool and promote smooth bowel movements. It is also helpful to treat diarrhea or constipation.
Mary Sabat, a nutritionist and certified personal trainer from Alpharetta, Georgia, says, “Eating apples helps regulate blood sugar levels, which can reduce hunger and cravings. However, if a pregnant woman eats just an apple with no other foods and is a type 2 diabetic or gestational diabetic, an apple may stimulate hunger by raising insulin levels. An apple contains a good amount of sugar, so the rise in blood sugar for a diabetic could lead to hunger shortly, as too much insulin drops the sugar levels.”
A prospective study showed that higher apple intake is significantly associated with lower gestational diabetes risk.
While eating a reasonable amount of apples is good for both mother and the baby, overindulging in them can be a bad idea.
Side Effects Of Excess Apple Consumption During Pregnancy
Be mindful of the number of apples in your diet, for overconsumption of the fruit can cause the following complications.
- Affects Metabolism: Overconsumption of apples increases carbohydrate intake, which in turn increases sugar levels, slows down metabolism, and prevents your body from burning fat.
- Weight Issues: Consuming too many apples will increase the calorie intake, thus leading to weight management issues later during pregnancy.
- The daily recommended dosage of apples for pregnant women is two to four servings a day, of which one serving equals one medium-sized whole apple. There are however ways to include apples in pregnancy diets thereby making them more convenient to eat. Eating fresh fruits just as they are can be boring sometimes. So you may try different kinds of mouth-watering apple recipes to keep yourself happy and healthy.
- resh apple juice twice a day will help satisfy your thirst. You might also mix other fruits or vegetables such as a carrot or beetroot to make a mocktail.
- Combine brown sugar and honey with apples and bake them until tender and golden brown.
- Dried apples or crispy apple chips are also good snacking options.
- Homemade applesauce tastes good with pancakes, yogurt, or cottage cheese.
- Apple tea, which is also an excellent substitute for regular tea, is soothing and refreshing. Conclusively, Apples are a good source of fiber, vitamins, and minerals, but should be consumed fresh and in moderation during pregnancy they can help boost immunity, aid digestion, and prevent oxidative cell damage and anemia in pregnant women. Apples can be incorporated into a pregnancy diet in various forms, including juice, chips, sauces, and tea. However, excessive consumption of apples during pregnancy may negatively impact metabolism and lead to weight gain. I hope you find this article helpful and informative.
