There’s a good reason why there’s so much hype around avocados. These rich and yummy fruits are popular due to their sweet and savoury taste and high nutritional value.
In fact, avocados are on every nutrition expert’s recommended diet list, who also hail it as a must-have fruit during pregnancy. Avocados are a rich source of many essential vitamins and minerals, and can benefit the health of an expecting mum and her little bub in many ways. Plus, this fruit can be conveniently added to many preparations, which makes it a quick and easy nutritional booster for mums.
Are Avocados Safe To Eat During Pregnancy?
Yes, absolutely! Avocados are packed with good fats, vitamins, and minerals, all of which have a positive impact on pregnancy. They also contain key nutrients such as potassium and folate which are crucial for fetal growth and development. This means you can include this fruit in your maternal diet without worrying too much.
12 Benefits Of Eating Avocados During Pregnancy
Are you avo-kidding me? No, we are most certainly not. This fruit does offer a multitude of benefits for expecting mums.
Packed With Fibre
Fibre is essential in maintaining optimal health during pregnancy and promoting healthy bowel movements. The good news is avocados have high fibre content in them. They contain seven grams of fibre, which is sufficient to fulfill a day’s fibre requirements of an expecting mum. Consuming avocados regularly can also help to improve digestion and treat constipation.
Excellent Source Of Folate
Lack of folic acid or folate can cause birth defects in babies. Hence, the fetus requires sufficient folic acid for the proper development of the organs. Avocados are a rich source of folate and provide about 5 mcg of folic acid per half a cup of the fruit.
Rich In Essential Vitamins And Minerals
Avocados are packed with essential vitamins like Vitamin B2, B5, B6, C, D E, and K. All of them are crucial to include in your maternal diet and ensure the safe development of your baby. Additionally, avocados can also help in fulfilling your daily mineral intake. It’s rich in potassium, calcium, magnesium, copper, and zinc, all of which are essential during pregnancy.
Relieves Leg Cramps
A common remedy for reducing leg cramps during pregnancy is increasing potassium intake. Avocados are a rich source of this mineral and can be consumed to ease painful cramps. In fact, avocados have more potassium than bananas. So the next time you feel your leg cramping, try to include a serving of avocado in your meal to alleviate the discomfort.
Full Of Healthy Fat
During pregnancy, you are required to consume extra calories to support the growth of your baby. This can be achieved by including foods rich in good fats. Avocados are filled with omega-3 and omega-6 fatty acids that can help reach your calorie intake for the day and benefit you and your baby.
Lowers The Risk Of Weight Gain
Avocados are high in dietary fibre and reduce the chances of excessive weight gain during pregnancy. Almost 25% of the fibre is soluble which helps the friendly bacteria in the digestive tract improve your metabolic health.
Helps In Nutrient Absorption
Not only do avocados provide plenty of nutrients to your body, but they also help your system absorb nutrients from other foods. It makes absorption of fat-soluble vitamins found in foods like leafy greens, carrots, and sweet potatoes possible.
Reduces Risk Of Preeclampsia
The rich potassium levels in avocados help lower blood pressure levels, thus reducing the risk of preeclampsia. Daily consumption of avocados can, therefore, also reduce the risk of heart concerns in the future.
Boosts Fetal Brain Development
Avocado also contains choline, which is essential for fetal growth and nerve development. Just a single cup of avocado contains 22mg of choline, so make sure to include this superfood in your diet.
Maintains Sugar And Cholesterol Levels
Keeping your blood sugar and cholesterol at optimal levels is important for a healthy and safe pregnancy. Thankfully, you can do so by including avocados in your diet. Avocados contain only healthy fats and, therefore, eating an avocado every day can keep cholesterol and high blood sugar levels at bay.
Helps In Treating Anemia
As you know, a lack of iron in your diet can cause anemia in pregnant women. But the good news is that avocados can prevent that from happening as it contains an abundant amount of iron in them.
Beneficial In Reducing Symptoms Of Morning Sickness
Morning sickness can be a debilitating experience in the early stages of your pregnancy. It can leave you totally fatigued during the initial trimesters. Avocados are rife in Vitamin C and Vitamin B6, which help alleviate morning sickness symptoms and help you feel a tad bit energised.
3 Quick And Easy Avocado Recipes
Now that you know about the benefits of eating avocados during pregnancy, let’s take a look at three quick and easy recipes for these fruits. They are nutritious, healthy, and will keep you satiated for long hours.
Avocado Smoothie
This smoothie recipe requires only five minutes to prepare and serves as an excellent breakfast or snack option. You will need:
Ingredients:
- ½ cup of avocado, peeled
- 1 orange, peeled
- 1 lemon, peeled
- 1 banana, peeled
- 1 big bunch of parsley
- 1 cup of water
- Ice (a cup)
Method:
- Get the ingredients ready and put them in your blender.
- Blend it for about a minute or until you get a smooth consistency.
- Pour it into a tall glass and your avocado smoothie is ready to drink.
Avocado Toast
A rich antioxidant meal, perfect as your lunch or mid-day snack option. To make this quick recipe you need:
Ingredients:
- Toasted bread, 2-3 slices
- 1 avocado
- 1 tbsp of olive oil
- Herbs of your choice
- Salt and oregano to taste
Method:
- Mash the avocado in a bowl, and then add the herbs and spices of your choice.
- Top the sliced and toasted bread with this mix and add a dash of olive oil.
- Top with other add-ons such as lettuce or an egg.
Baked Egg In An Avocado
These quick bites are easy to make and make for a healthy snack option. You will need:
Ingredients:
- 2 ripe avocados
- 1 tbsp of chopped chives
- 4 eggs
- ⅛ tbsp of pepper
Method:
- Preheat your oven to 425 degrees Fahrenheit (218 celcius).
- Slice the avocado in half and take out the seed. Take out some of the flesh from the centre to place the egg.
- Place the sliced avocados on a baking tray and crack an egg on each of the slices.
- Bake it for 15 minutes. Although, be informed that the cooking time may vary. Just ensure that the egg white is set properly before taking them out.
- Season with pepper and chives and your egg in an avocado is ready to eat.
Avocados are indeed a superfood, packed with essential nutrients, vitamins, and minerals that can be beneficial for you and your growing baby. Therefore, make sure to include a serving of avocado in your diet regularly. There are so many different options to prepare it, we are sure you will never get bored of eating this fruit.
