5 Benefits of eating avocado for pregnant women & bull; hello healthy

It is true that all the calories from your diet will be beneficial for the development of the baby in the womb. But many health experts say, the key to a healthy diet during pregnancy is to increase nutrition, not double portions. Pregnancy is an important time for mothers to eat more iron, calcium, protein, vitamins A, B and C, folate, magnesium, selenium (needed for the thyroid gland), and zinc.

You can meet your daily calorie and nutritional needs by eating avocado. Rich in monounsaturated fatty acids, avocados are an excellent source of balanced nutrition at all stages of life, especially during pregnancy. None of the compounds in avocado are known to cause harm to the content. There are also no specific restrictions to avoid eating avocados during pregnancy - unless you have an avocado allergy.

Here are 5 reasons why pregnant women should start eating avocado.

Benefits of eating avocado during pregnancy

1. Avocado is rich in folic acid

Avocado is a unique fruit among other fruits and vegetables. The reason is, when compared to fruit weight, avocados contain a higher amount of folic acid than bananas, for example. Half an avocado contains about 90 micrograms (mcg) of folic acid, while two bananas contain 60 mcg of folic acid.

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Folic acid is the main nutrient during pregnancy that produces and maintains new cells. Getting adequate folate during the first trimester of pregnancy is very important because your baby's central nervous system (including the brain and spinal cord) is forming at this time.

Folic acid intake prevents nerve defects in babies. Lack of folic acid can cause bone defects in the unborn baby. Folic acid is also reported to be able to prevent complications of pregnant women such as depression, lethargy, anemia, insomnia, mood swings, and preeclampsia.

2. Avocado is a good source of fat

You need to gain weight during pregnancy. However, you need to do it in a healthy way. Junk food will only fill your body with saturated fat which only lingers in the body for a long time; increases the risk of obesity and heart disease.

Avocados are fortified with calories and monounsaturated fats. Monounsaturated fats are "good" fats that help you meet your needed calorie needs. Just 3.5 ounces of avocado is enough for about 177 calories.

These good fats also help in developing cell structures such as the membranes of your baby. When your baby starts growing, millions of new cells are created which are made up of a membrane made of fat.

3. Avocado is rich in fiber which is good for health

Constipation is the most common complaint encountered by pregnant women. Eating avocado regularly during pregnancy can solve this problem. Avocados are high in soluble fiber, the main food ingredient for good bacteria in the intestines to improve digestion and maintain the health of the body's overall metabolism.

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Also, the fiber in avocados can actually help reduce the chances of excess weight gain during pregnancy which is a risk factor for gestational diabetes (and long-term risk of diabetes in general).

4. Avocado helps accelerate the absorption of nutrients

Avocados can provide you with recommended daily intake of protein, vitamin K, folate, vitamin C, vitamin B5, vitamin B6, and vitamin E. This tasty yellowish green fruit also contains magnesium, manganese, copper, iron, zinc, calcium, phosphorus., vitamin A, vitamin B1, vitamin B2, and vitamin B3. Avocados also contain higher amounts of several non-essential compounds, such as fiber, monounsaturated fats, omega 3 fatty acids, and fat-soluble antioxidants - all of which have been linked to improved maternal health, birth outcomes and / or breast milk quality.

Interestingly, all these quality nutrient combinations actually help your body to better absorb nutrients from other sources. In fact, research shows that eating avocado can help increase the body's absorption of carotenoids, which are found in carrots, sweet potatoes, and leafy greens.

5. Avocado relieves leg cramps

Pregnant women often complain of leg cramps. Leg cramps are caused by a lack of potassium. Eating avocado can relieve pain caused by cramps due to its potassium content. During pregnancy your blood volume increases by up to 50% which means you will need a little more potassium than usual. The recommended potassium intake for pregnant women is 4,700 milligrams (mg) of potassium per day. Per 100 grams of avocado contains 458 mg of potassium.

ALSO READ: List of Foods Pregnant Women Should Avoid

What must be considered before eating avocado while pregnant

Remember, before processing avocado into your diet, make sure that other supporting ingredients do not contain ingredients that can harm the unborn baby. The American Pregnancy Association also urge women to wash fruits and vegetables thoroughly before consumption to minimize the risk of contamination from pesticides or bacteria.

Always consult and follow the recommendations of your obstetrician, midwife, or prenatal nutritionist to determine the safest healthy foods for pregnancy.

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