Five Fall Produce Benefits for Pregnancy. Hello everyone, I hope you are well. In today’s post, I will be exploring five fall-proof pregnancy benefits. As the chilly weather sets in, it’s time to prepare dishes distinctly associated with fall. Think butternut squash soup, pumpkin and sweet potato pie, roasted cauliflower, and apple cinnamon muffins. Including in-season foods like pumpkin, figs, and Brussels sprouts during pregnancy can benefit you and your baby. These foods are rich in fibre and vitamins, which can help keep you both healthy.
They are the perfect addition to your diet to ensure you get the nutrients and vitamins your body needs. That’s why, with the help of Doula, Kalli Chason, the team at Your Baby Club has shared a guide to the most nutritional seasonal produce to add to your diet during pregnancy and all the benefits.
Five Fall Produce Benefits For Pregnancy
Discussing the importance of nutrition during pregnancy, Doula Kalli Chason says:
“Nutrition is one of the most intuitive and natural medicines available during pregnancy, and many pregnancy and nursing ailments can be fixed. When individuals can utilise their ability to eat intuitively, they are fixed.
“Protein is a critical component of a healthy pregnancy. Most individuals should be aiming for 60-80 grammes of protein daily. Eating a decent amount of protein during pregnancy can help with morning sickness, prevent pre-eclampsia, and help with anaemia. Other nutrients to consider are fibre, iron B12, and copious amounts of water.
“There are many guidelines about food intake during pregnancy and things to avoid. During pregnancy, it is recommended to avoid certain foods such as raw fish, soft cheese, and caffeine.. In regards to raw fish, make sure that you eat fish is not a big predator fish; if you are going to eat sushi, make sure that it is from a high-quality restaurant.
“Caffeine is safe to have during pregnancy in lesser amounts. ACOG (The American College of Obstetricians and Gynecologists) recommends no more than two six-ounce cups per day or less than 200mg of caffeine daily. Remember that caffeine is not just in your coffee or energy drink; it is also in things like chocolate and can sneak into your daily intake.
The autumnal fruit (or vegetable, as some would argue) pumpkin, popular around Halloween and Thanksgiving, is packed with vitamins, nutrients and fibre beneficial when pregnant. The fruit has many immune-boosting properties, as it contains beta carotene, potassium, vitamin C, vitamin E, iron and folate – all of which boast many health benefits.
Throughout pregnancy, you will use lots of iron to help grow the fetus and placenta. It’s also needed to make blood to supply oxygen for you and your baby, so adding pumpkin to your diet can help keep your iron level in check and prevent iron deficiency anaemia.
Other additional benefits of pumpkin during pregnancy and while breastfeeding include:
- Keeping constipation at bay
- Helping with abdominal pains and improving immunity
- Supporting healthy blood pressure,
- Helping the fetus’s brain development.
From a hearty butternut squash soup to a roasted recipe, fall is the most popular time to prepare a dish with the delicious root vegetable. Like pumpkin, butternut squash is rich in vitamins and minerals that are the perfect addition to your diet during pregnancy.
The seasonal squash is high in potassium, which helps you to maintain healthy blood pressure. This is important during pregnancy, as high blood pressure can be dangerous for your baby, making it more difficult for the fetus to get nutrients and oxygen to grow.
Butternut squash is rich in beta-carotene, a precursor to vitamin A that is essential for fetal development. Vitamin A is necessary for the development of the baby’s heart, lungs, eyes, bones, respiratory, and central nervous systems.
Sprouts are typically harvested in the fall and are a popular side dish for Thanksgiving and Christmas dinner tables. This vegetable is rich in essential vitamins, including vitamin C, vitamin K, and vitamin B9 (also known as folic acid), which is essential for baby development. Folic acid plays an essential role in the development of cells. It also helps to form the neural tube, helps the development of the brain and prevents any congenital disabilities of the fetus’s brain.
Brussels sprouts are a great source of vitamin C, which can help lower the risk of pre-eclampsia and help the production of collagen that supports average fetus growth and more. Vitamin K is another beneficial property of eating Brussels sprouts. It is essential for your baby’s bone development and blood coagulation during pregnancy.
Apples are great for snacking on and baking into a pie and are a great source of calcium. This vitamin helps to strengthen your baby’s growing bones and teeth, and it also helps contribute to muscle, heart and nervous system development.
Eating fruits during pregnancy is highly beneficial for both you and your baby. These essential nutrients can improve digestion, strengthen the immune system, and prevent anemia.. Fruits are a good source of dietary fiber that can help regulate bowel movements, while vitamin C in fruits can help boost immunity. Additionally, fruits are rich in iron, which is essential for pregnant women to prevent anemia.
Figs have various health benefits during pregnancy, especially during the first trimester, from helping aid digestion to preventing high blood pressure and strengthening and helping the development of bones and teeth.
The fruit is rich in minerals, potassium and nutrients, including vitamins A, B1, B2, and C, all of which contribute to your unborn baby’s growth and development. Figs also contain omega-3 and folate, which can help support brain and eye development in your baby.
To promote a healthy pregnancy, add fall produce like pumpkin, butternut squash, Brussels sprouts, and apples to your diet. These foods are rich in vitamins, minerals, and fiber that benefit both you and your baby.
I hope you enjoyed that.