Pregnancy is the time to be mindful about what you eat. It’s natural for expectant mothers to question the safety and nutritional value of the foods they consume. While fruits are generally packed with nutrients to help both you and the little one on the way. Some may raise questions on their nutritional values. One such fruit that raises questions while planning a diet is strawberries.
Delicious, bright and juicy; strawberries are loved by everyone! But are they safe during pregnancy?
The short answer is- yes! Strawberries are an excellent source of nutrition and taste during pregnancy. Not to forget, the perfect snack.
Nutritional Value of Strawberries
Strawberries are packed with nutrients that support the health of the mother and the development of the baby. They are rich sources of Vitamin C, fiber, folate, manganese and antioxidants. Best part, they are low in calories and fat. Strawberries make an excellent choice for pregnant women who wish to stay away from snacking on junk food.
A serving of 100g of strawberries contains:
Name
Amount & Unit
Water
90.95 g
Energy
32 kcal
Protein
0.67 g
Total Dietary Fiber
2 g
Total Sugars
4.89 g
Calcium, Ca
16 mg
Iron, Fe
0.41 mg
Magnesium, Mg
13 mg
Potassium
153 mg
Vitamin C
58.8 mg
Total Folate
24 µg
Benefits of Eating Strawberries During Pregnancy
Including strawberries in your diet during pregnancy can have lots of benefits. Some of which are:
- Strengthens Immune System
Pregnancy can put women at risk of common infections as it lowers immunity. The high Vitamin C content in strawberries can help build immunity and protect pregnant women against common common cold and flu.
- Supports Healthy Digestion
Pregnancy comes with a lot of hormonal changes that may slow down the metabolism sometimes. Consuming strawberries as a part of a balanced diet can help women prevent bloating and constipation.
- Improved Iron Absorption
Anemia has become quite common during pregnancy. While strawberries are not high in iron, they contain Vitamin C to help absorb iron faster. For iron absorption, women can club strawberries with non-heme sources.
- Rich in Antioxidants
The presence of antioxidants in strawberries can help reduce inflammation. Antioxidants can help reduce oxidative stress.
- Satiate Sweet Cravings
Strawberries can help curb sugar cravings. They are a great snack with natural sweetness that does not cause any sugar spikes.
Are Strawberries in Pregnancy Safe?
Yes, strawberries are safe to eat during pregnancy. However, you need to be careful about the steps to clean them before eating. Strawberries are one of the most common fruits to carry a lot of residue from pesticides. To consume them, you can wash them thoroughly under running water. For the most hygienic wash, you can soak them in a bowl of water with a dash of vinegar or a pinch of salt for a few minutes before rinsing to eat.
While there are no reasons to avoid eating strawberries, women with a known allergy to berries might have to be cautious. In some cases, strawberries might cause mild acidity, if they are consumed on an empty stomach.
Like any other fruit, moderation is the key. You can eat strawberries in pregnancy as a part of a healthy diet rather than consuming them in bulk.
Best Ways To Enjoy Strawberries During Pregnancy
Strawberries are a versatile fruit and can be enjoyed in our daily meals. They can be eaten fresh as a snack or added to breakfast bowls with some yoghurt. They make a great addition to breakfast with smoothies and salads. Homemade strawberry smoothies made with greek yogurt, dates and some spinach can be great for your iron levels. You can even enjoy strawberries with some dark chocolate.(in moderation)
It is best to avoid strawberry flavourings in packaged food, as that may contain a lot of sugar and artificial sweeteners.
Final Thoughts
Strawberries are a great source of nutrition and safe to be eaten as a snack. They are packed with essential vitamins, antioxidants and fiber that can support the health of a pregnant woman. Following proper methods to clean and portions to eat, strawberries in pregnancy can be a joyful treat.
Just as you make mindful choices when choosing what to include in your diet for your little one on the way, you can even explore preserving your baby’s stem cells at birth. Preserving stem cells can help you secure your child’s future from 90+ critical diseases for decades to come.