Pregnancy is an exciting time for a woman but making healthy choices during this time is crucial. If you are pregnant, you must eat healthy foods to ensure that your baby gets the right nutrition for his proper growth and development.
Is good to consume bananas during pregnancy. Research shows that bananas are the most commonly eaten fresh fruits during pregnancy (95.4%), followed by oranges (88.8%), apples (88.3%), and other fruits (40.3%). Packed with potassium, calcium, and several essential nutrients, bananas provide umpteen benefits for both the expectant mom and the baby.
You should include fresh fruits and vegetables in your diet as they are full of essential nutrients and are packed with fibre.
Is it Good to Eat Bananas During Pregnancy?
Yes, a banana is rich in nutrients, which makes it safe and healthy for pregnant women.
Bananas are a rich source of carbohydrates, dietary fibre, essential fatty acids such as omega-3 and omega-6, Vitamin C, Vitamin B-complex, and minerals like manganese, magnesium, potassium, calcium, copper, and selenium.
All these nutrients help in the healthy development of the foetus during pregnancy. Eating bananas can also provide relief from some of the complications that arise in pregnancy and can be beneficial for the health of both the mother and the baby.
Benefits of Eating Bananas During Pregnancy
Fruits are healthy and should be a part of the diet especially during pregnancy. Some of the benefits of eating bananas during pregnancy are mentioned below.
1. Boost energy
Bananas are high in carbohydrates as they contain simple sugars like glucose, fructose, and sucrose that can be metabolized by the body to provide an immediate energy boost.
During the last trimester of pregnancy, eating bananas can give you a quick energy boost. So, keep this fruit handy.
2. Helps Lower the Risk of Oedema
Many pregnant women experience oedema or water retention in the second and third trimesters of their pregnancies. Oedema can lead to swelling of the ankles, feet, and other joints. If you notice swelling in the joints or ankle, avoid consuming salty foods and include bananas in your diet; it will help lower the swelling.
3. Great source of folic acid
The bananas are necessary for the development of the baby’s brain and spinal cord.
4. Reduces Anaemia
Anaemia is the lack of red blood cells in the body. It is a common thing with pregnant women and can cause complications during the last stages of pregnancy and childbirth. There is an average of 3% iron in 225 grams of bananas which produces haemoglobin to reduce anaemia.
5. Relieves nausea and vomiting
Morning sickness and vomiting are common during the first trimester of pregnancy. Bananas are a rich source of Vitamin B6 or pyridoxine. Vitamin B6 can cure nausea and morning sickness. Hence, eating bananas, especially in the first trimester of pregnancy is particularly recommended to women.
6. Helps Maintain Blood Pressure
Bananas are a rich source of potassium. It is an essential mineral that controls blood pressure levels in the body. You can include bananas in your diet and prevent fluctuations in your blood pressure levels.
7. Helps in the Bone Development
Bananas are an excellent source of calcium, which is necessary for the development of bones in both the baby and the mother. Calcium is also necessary for the regulation of muscle contraction in the body so include this fruit in your pregnancy diet.
8. Helps Maintain Healthy Skin
Bananas are a good source of Vitamin C. This vitamin, also called ascorbic acid, is essential for the absorption of iron in the body. It also helps in the growth of bones, repairing tissues, and maintaining healthy skin. Vitamin C is also an antioxidant and helps fight infections. Eating bananas during pregnancy can give the baby and the mother-to-be all the benefits of Vitamin C.
9. Increases appetite
For pregnant who suffer a loss of appetite, they should consume bananas which helps boost their urge to eat.
10. Reduces digestive disorders
Constipation has become increasingly common among pregnant women. Bananas help reduce abdominal bloating and can smoothen bowel movement. Pregnant women can increase the intake of banana as it contains fibre which helps improve bowel movements.
How Many Bananas Can You Eat During Pregnancy?
A pregnant woman needs around 4,700mg of potassium per day to help maintain the balance of body fluids and electrolytes. Therefore, you may consume around one to two medium-sized bananas daily. They help you meet most of your nutritional requirements, and it is good to consult your doctor before planning to include them in your everyday diet.
Are There Any Harmful Effects of Consuming Bananas During Pregnancy?
Bananas are safe for consumption during pregnancy. They contain plenty of nutrients which have several health benefits for both the mother and the baby. However, they should be consumed in moderation.
Bananas are sugary fruit, and eating them in excessive amounts and not maintaining proper hygiene practices can lead to tooth decay.
There are certain exceptions you need to be aware of bananas.
▪Do not consume the fruit if you have gestational diabetes as bananas can increase the sugar levels in the body.
▪Some people will have allergic reactions to a latex component called chitinase, which is present in bananas.
Precautions to Take While Eating Bananas During Pregnancy
It is best to consume bananas that are fresh and clean. Avoid eating bananas that have been lying around for days, are overripe, or have turned black. Also make sure to consult your doctor about including bananas in your diet, especially if you are allergic or suffer from gestational diabetes.
Some Interesting Ways To Consume Bananas During Pregnancy
You can just eat the banana as it is when you feel like snacking between meals. You can also try the following ways to include them in your diet.
1. Banana Chips:
You can have banana chips during pregnancy when you have a craving to munch on something. However, banana chips are usually deep-fried and salty. You can make a healthy, oil-free version by using low sodium salt and baking instead of frying.
2. Banana Smoothie:
Having a smoothie or banana milkshake in pregnancy is a great way to include the fruit in your diet. Blend a ripe banana with some strawberries and low-fat milk to make a tasty smoothie.
3. Banana ice cream:
Mix frozen bananas with sugar-free, low-fat ice cream to enjoy on a hot day.
4. Banana oatmeal:
Add sliced bananas and chopped nuts to the oatmeal-yoghurt mix to make healthy breakfast cereal.
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Sharon Marie olabanji RN, CHO, Founder and CEO of Pregnancyvitamins, has a background in community health, nursing, and nutrition. As a mom of two, I do thorough research and I decide to take good care of my self and tackle health problems during pregnancy and after delivery. Pregnancyvitamins.net is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the research team.