Proper nutrition and a healthy diet are very vital to a pregnant woman. She is advised by doctors and obstetricians to be very careful with her food intake for what she eats, she also feeds to the baby on her womb.
An apple a day keeps the doctor away. This is an old adage that has been proven true by experience, discovering the myriad benefits of apples in one’s diet. But what if a woman is pregnant? Will it still be beneficial to her?
Health benefits of apples during pregnancy
Through research and studies conducted by experts, it has been proven that the numerous benefits of apples to a person can also be enjoyed by pregnant moms and proven beneficial to the growth of baby fetuses too. Here are some of them:
1. Helps boost the immune system
Apples are rich sources of vitamin C. Vitamin C is an essential vitamin and is proven beneficial to our body. Our body cannot produce vitamin C and a daily dose of this vitamin strengthens the natural defenses of our body. Lucky as we are, there are many vegetables and fruits that contain natural vitamin c for us to enjoy its benefits. One of which are apples. That is why it is advisable for pregnant women to eat apples.
Apples also contain vitamin A, which helps to have a healthier immune system and healthier cell growth. A pregnant woman should have a healthy body, taking extra precautions not to get sick not just to protect herself but to keep the baby in her womb healthy.
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2. Prevent free radicals
Free radicals are unstable atoms that damage cells causing illnesses and expedite the aging process. To counter the adverse effects of free radicals, consuming apple help as it contains powerful antioxidants and prevents inflammation.
3. Energy booster
During pregnancy, due to some changes in a women’s body, it is but normal that women felt a little low at times. Apples are effective energy boosters and power food as it is rich in simple sugars like fructose, sucrose, and glucose. Apples help appease hunger, moderate low blood sugar and provide instant energy.
4. Protects the heart
A vital organ in the body that needs to be maintained healthy is our heart. Eating apples daily helps to reduce bad cholesterol levels and the inflammation of the walls of the heart’s arteries that helps for the proper functioning of the heart.
5. Prevents cancer
Apples contain phytochemicals and strong antioxidants that aid in the prevention of cancer by almost 400%.
6. Prevent anemia
During pregnancy, a woman is more prone to anemia that may lead to lower birth weight and preterm labor causing premature births putting newborn babies at risk. Apples are rich in iron that improves hemoglobin in the blood.
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7. Help indigestion
Apples are rich in insoluble fiber that assists in digestion and help maintain a healthy metabolism. Fiber also helps to reduce intestinal disorders. Another common illness during pregnancy is heartburn because of high blood pressure and increased acidity. You can munch apples and lessen the pain caused by heartburn.
8. Healthy respiratory system
A study published by Thorax online reveals that mothers who eat apples during their pregnancy reduce the risk of babies in developing asthma and allergies later on in their childhood.
These are just some of the benefits that a person or a pregnant woman can get from eating apples. But how much apples should one add on her pregnancy diet? The American Pregnancy Association recommends two to four servings of fruit and four servings of vegetables every day.
How to include apples in your diet
Want to add apple on this diet? To guide on your estimate, a serving is about the size of a tennis ball or a cup of the cut fruits.
Want to upgrade your apples for a more unique and enticing meal? Here are some ways to include apples in your diet through different appetizing recipes:
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- Mix brown sugar and honey with apples and baked it for a unique apple dessert.
- Using a juicer or blender, chug on fresh apple juice to quench your thirst. You can even add carrots or beetroot for added flavor.
- Replace junk foods with dried or crispy apples as snacks.
- Apple tea can serve as a tasty option for regular tea.
- Add flavor to your pancakes by topping it with apple sauce.
Things to remember about eating apples during pregnancy
Just a friendly reminder – everything should be consumed in moderation. Although apples are healthy options for a more balanced diet, excessive consumption may cause negative effects. Eating an excessive amount of apples can lead to greater calorie intake that may cause weight gain during pregnancy. Overconsumption also means greater carbohydrates intake that increases sugar levels in the body thus slowing down the body’s metabolic process.
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As an additional note, we should always make sure the apples we buy are safe before eating them. Wash the fruit thoroughly to eliminate any residue like chemical fertilizers and pesticides. Remove bruise areas of the fruits where dirt may accumulate. It is always advised to eat the fruit immediately after cutting. When storing fruits in the refrigerator, keep it away from raw meats.
Apples are a healthy addition to a woman’s pregnancy diet as it is proven beneficial not only for the mother but for the baby as well. With all the vitamins and nutrients that one can get in eating apples, it is still a must to take it in moderation to avoid any adverse effects. Proper diet should also be complemented with the right exercise, regular check-up, physical hygiene, and care among others. Always keep a positive attitude while waiting for that little bundle of joy to come.
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