Importance of Fruits and Vegetables in Pregnancy

Fruits and vegetables are among the most nutrient-dense foods available, providing vitamins, minerals, fibre, and antioxidants that are critical for a healthy pregnancy. They support your immune system, aid digestion, prevent constipation, and supply the micronutrients your baby needs for proper organ development. Aim for at least five servings of fruits and vegetables combined every day.

The natural antioxidants found in colourful produce help combat oxidative stress, which is elevated during pregnancy. Vitamins A and C from fruits and vegetables support your baby's skin, vision, and immune development. The dietary fibre helps manage pregnancy-related constipation and maintains steady blood sugar levels.

Seasonal and locally available fruits in Visakhapatnam offer excellent nutritional value. Bananas provide potassium that helps prevent leg cramps and supports healthy blood pressure. Pomegranates are rich in iron, folate, and antioxidants, making them particularly beneficial for preventing anaemia during pregnancy.

Guava is one of the richest sources of vitamin C, supporting iron absorption and immune health. Oranges and sweet limes (mosambi) also provide vitamin C along with hydration. Papaya in its ripe form is generally safe and provides vitamins A and C, though unripe or semi-ripe papaya should be avoided as it contains papain, which may cause uterine contractions. Custard apple (sitaphal), sapota (chikoo), and mangoes in season are nutritious and enjoyable choices.

Dark green leafy vegetables such as spinach (palak), fenugreek (methi), amaranth, and drumstick leaves are rich in folate, iron, and calcium, making them essential throughout pregnancy. Beetroot supports haemoglobin levels with its iron and folate content. Sweet potatoes provide beta-carotene, which converts to vitamin A for your baby's eye and skin development.

Broccoli, available in Visakhapatnam's markets, is rich in folate, calcium, and fibre. Drumstick (moringa) pods and leaves are local superfoods packed with iron, calcium, and vitamins. Bottle gourd (lauki), ridge gourd (turai), and other gourds are easily digestible and help with hydration. Include a variety of coloured vegetables to ensure a full spectrum of nutrients.

Thorough washing of all fruits and vegetables is essential during pregnancy to remove pesticide residues, soil-borne bacteria, and parasites. Soak produce in clean water with a pinch of salt or food-grade vinegar for 10 to 15 minutes before rinsing under running water. Peel fruits like apples and pears if you are uncertain about pesticide levels.

Cook vegetables properly to reduce the risk of foodborne infections while preserving nutrient content. Steaming, stir-frying, and light sautéing retain more vitamins than boiling. Pre-cut fruits sold by roadside vendors should be avoided due to hygiene concerns. Prepare fresh juices at home rather than purchasing packaged ones that may contain added sugars and preservatives.

Many pregnant women, especially in the first trimester, develop aversions to certain foods including vegetables. If raw vegetables are unappealing, try incorporating them into cooked dishes such as vegetable paratha, mixed vegetable sambar, or soups. Blending fruits into smoothies with curd or milk can mask flavours that may be off-putting.

Experiment with different preparations and seasonings. A vegetable that is unpalatable as a plain sabzi may become enjoyable when prepared as a curry, stuffed paratha, or cutlet. If you struggle to meet your daily vegetable intake, discuss with your nutritionist at Heamac Healthcare about alternative strategies that work with your food preferences and aversions.