Discover the 7 benefits of eating avocado during pregnancy.
When you’re pregnant, it’s always a good idea to find quick and easy ways to improve your nutrition.
Fortunately, since we know you have a million other things on your mind, avocados provide a convenient (and delicious!) source of nutrients and can be added to both sweet and savory meals and snacks.
These tasty fruits offer a variety of nutrients, including:
• healthy fats
• beneficial plant compounds
Avocados can benefit your health in several ways, making them a great choice for pregnancy. Here’s how eating avocado can help you and your baby stay healthy during pregnancy.
Fiber is essential for optimal health during pregnancy. It is essential for promoting a healthy bowel movement. And adding fiber-rich foods like avocados to your diet during pregnancy can help lower your risk of gestational diabetes and preeclampsia.
Unfortunately, many pregnant people don’t get enough fiber in their diets. But here’s the good news: Just half an avocado (100 grams) provides just under 7 grams of fiber or about 25 percent of the minimum daily recommendation of 28 grams of fiber during pregnancy.
Fat, even the saturated variety! – is extremely important during pregnancy. Adding sources of fat to meals and snacks can help increase satisfaction, as fats make foods taste great. (But you already knew that, right?)
Avocados are loaded with healthy fats, namely monounsaturated fats. The fats found in avocados can help improve heart health, regulate blood sugar levels, and help keep you full between meals.
Also, a higher intake of foods rich in monounsaturated fats like avocados during pregnancy can help improve sleep quality and thus alleviate pregnancy insomnia.
In addition to protein and calories in general, your needs for certain vitamins and minerals increase during pregnancy. For example, pregnant people need more folic acid, magnesium, and vitamin C than people who are not pregnant.
Avocados are a concentrated source of many nutrients needed in large amounts during pregnancy, including vitamin C, folic acid, and magnesium. Folate demands increase significantly during pregnancy due to the critical role of this nutrient in fetal development.
Enjoying half an avocado (100 grams) will give you about 14 percent of your daily folate needs during pregnancy.
Avocados are a rich source of magnesium and potassium, nutrients that are especially important for healthy blood pressure regulation.
During pregnancy, eating plenty of potassium-rich foods like avocados can help reduce the risk of developing gestational hypertension.
For example, a 2013 study of 263 pregnant women showed that those who consumed 250 to 300 milligrams (mg) more of potassium per day had a significantly reduced risk of developing high blood pressure during pregnancy.
Fortunately, avocados are a concentrated source of potassium. Just half an avocado (100 grams) contains 485 magnesium.
Avocados are also packed with magnesium, a mineral that is important for blood pressure regulation as well.
Antioxidants are beneficial compounds that help protect against cell damage and can help promote health in many ways.
Avocados are especially rich in carotenoid lutein. Lutein has powerful antioxidant properties and is important for your baby’s eye development and brain function.
Because lutein is a fat-soluble compound, it is absorbed more efficiently from avocados than from other low-fat, lutein-containing fruits or vegetables. In addition to lutein, avocados contain a variety of other antioxidants, including:
• beta carotene
• vitamin C
Carotenoid antioxidants, including beta-carotene, lutein, and zeaxathantin, are found in breast milk. Its levels depend directly on the intake of the mother.
Eating more avocados while breastfeeding can help increase the carotenoid content of your breast milk, which is important for your baby’s growth and development.
When you’re pregnant, properly fueling your body is essential to feeling your best. When you’re hungry – or, um, hungry – preparing a meal or snack that includes avocado is a smart way to stay satisfied and avoid overeating. (We see you, relentless hunger of pregnancy).
Avocados are high in fiber and healthy fats, nutrients that have been shown to promote feelings of fullness.
Choosing hearty, nutrient-dense foods like avocados during pregnancy can help keep you energized throughout the day and can also help you maintain a healthy weight, which is essential for your health and the health of your baby.
Keeping your blood sugar and fats at optimal levels can help you have a healthy and safe pregnancy. Eating avocados can help reduce certain risk factors for heart disease and regulate blood sugar levels, which lowers the risk of pregnancy complications.
Avocados are low in carbohydrates and high in fiber and healthy fats, making them a great choice for pregnant people with high blood sugar or diabetes.
Eating avocados may help lower blood sugar levels after meals in people with high blood sugar. Additionally, avocados may help increase heart-protective HDL (good) cholesterol and lower LDL (bad) cholesterol levels, which may help reduce the risk of heart disease and promote overall health during pregnancy.
Avocados have a mild flavor and creamy texture, making them perfect for both sweet and savory recipes.
Here are some tasty ways to add avocado to your diet during pregnancy:
• Add sliced avocado to your egg and veggie omelet.
• Top a baked sweet potato with sliced avocado, beans, vegetables, salsa, and grilled chicken for a hearty meal.
• Make a delicious chocolate peanut butter pudding made with avocado by following this recipe.
• Add sliced avocados to your salad for a healthy fat boost.
• Blend avocado chunks into a smoothie for a creamy texture.
• Dip sliced vegetables in chunky guacamole for a hearty snack.
• Top sliced sweet potato or sprouted grain bread with mashed avocado, red bell pepper, salt, and pepper.
• Make a healthy avocado cilantro dressing for salads and more with this recipe.
• Sprinkle half an avocado with sea salt and pepper and dip with a spoon!
• Use mashed avocado in chicken, tuna, and egg salads to increase the nutrient density of the dish.
• Make avocado fries in your oven or air fryer with this recipe.
• Make a delicious Chocolate Avocado Ice Cream with this super easy, dairy-free recipe.
• Top soups and chili with avocado slices for a filling and eye-catching garnish.
Avocados are great additions to most people’s diets, especially pregnant people. However, avocado-allergic moms-to-be should avoid using this fruit to avoid potentially dangerous reactions.
Avocados are an excellent option for pregnant people. Not only are they extremely nutritious, but these tasty fruits are plentiful and versatile. Additionally, adding avocados to your diet may offer health benefits for both you and your baby.
In this article, we have discussed very important topics about avocado and how good it is for our body. If you are interested in learning more, you can go to our section on the benefits of avocado, where we have many articles that will be very interesting for you.
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