Which fruit is recommended for pregnant women?

In pregnancy, it is important to be particularly healthy and nutritious, after all, two living things must be supplied with all the vitamins and minerals. In the following table we have compiled for you which fruit is particularly suitable for pregnant women and what the individual fruits contain. More about vegetables can be found in our article ""Recommended vegetables for pregnant women"".

The information on vitamins and nutrients always refers to 100 grams of the edible portion. The often mentioned beta-carotene (ß-carotene) is a precursor of retinol (vitamin A) and is therefore also called provitamin A.

If you are looking for a particular fruit, click on the appropriate initial letter below to get there faster (missing letters in the alphabet mean that there is no fruit with this initial letter in the list):

A | B | C | D | E | F | G | H | J | K | L | M | N | O | P | Q | S | W | Z |

Pineapple

Recipe: Pineapple Quark
Nutrients Recommended: Good to know
Rich in vitamins (especially vitamin C, but also beta-carotene) and minerals (especially potassium & Magnesium). 55 kcal, minimal traces of fat, 12 g KH. Yes, in moderation. Too much can cause sore mouth corners and is not recommended for sensitive stomachs because of the acid present. Many pregnant women simply eat pineapple pure or with yogurt. To completely replenish the daily ration of vitamin C, you would have to eat about 550 g of pineapple. Therefore, the best pineapple with other vitamin C suppliers, z. Strawberries in a small fruit salad.

Apple (with peel)

Recipe: Bircher Apple muesli with carrots and raisins
Nutrients Recommended: Good to know
Rich in vitamins (especially vitamin C), minerals (especially potassium ) and fiber. 54 kcal, 1 g fat, 11 g KH. Yes, according to a study by the University of Aberdeen, regular consumption of apples during pregnancy reduces the risk of children becoming ill with asthma later on. Buy organic apples and wash thoroughly. Up to 70 percent of the vitamins are in the apple peel or directly below it - so have a meal!

Apricots

Recipe: Pork fillet with apricots
Nutrients Recommended: Good to know
Rich in vitamins (high ß-carotene content) and minerals (especially potassium, magnesium, calcium & Phosphate). 43 kcal, 1 g fat, 8 g KH. Yes. The high magnesium content prevents z. As nocturnal muscle spasms in the legs and premature labor.Apricots naturally provide the necessary vitamin A content (thanks to the high ß-carotene value). Lt. In a study, adequate intake of vitamin A during pregnancy is necessary to support the development of the fetus' kidneys, but there should be no excess! Therefore, it is essential to do without additional vitamin A supplements: otherwise, it can lead to severe deformities of the unborn child. Raw fresh apricots taste very good. Anyone who is a sweet breakfast can, of course, also eat it in the form of a fruit spread.

Avocado

Recipe: Avocado Salad
Nutrients Recommended: Good to Know
Rich in vitamins (lots of iron, B1, B2, B6, C & folic acid), minerals (especially potassium , Magnesium & phosphate) and fatty acids. 221 kcal, 23, 5 g fat, minimal traces of KH. Definitely: Avocados have a lot of unsaturated fatty acids and are rich in folic acid. Although avocado is extremely high in calories, it is a must-have diet, as it has essential fatty acids that, according to studies, reduce the risk of premature birth.

Banana

Recipe: Banana and Mint Milk
Nutrients Recommended: Good to Know
Particularly good source of vitamin B6 and folic acid. In addition, also quite high levels of potassium and magnesium. 88 kcal, minimal traces of fat, 20 KH Yes, in moderation. Vitamin B6 supports the formation of red blood cells and the development of the brain and nervous system (including the unborn child). Unfortunately, bananas stuff easily, so do not eat in bulk. Otherwise, they are a great snack and quickly give the necessary energy, if it is again aflame.

Pear

Recipe: Pear Rice with Cinnamon
Nutrients Recommended: Good to Know
Rich in z. As vitamin A and folic acid and potassium. 55 kcal, minimal traces of fat, 12 KH Yes, but if eaten frequently, preferably without shell. Pears can have a wonderfully dehydrating effect and thus help against the typical water retention. Pears are just like their juice low in acidity, mild and digestible. Research has recently shown, however, that the enriched in their shell arbutin is converted by intestinal bacteria into carcinogenic hydroquinone. Therefore, pears please peel!

Blackberry

Nutrients Recommended: Good to know
Rich in Vitamin E and especially C, ß-Carotene as well as Folic Acid, Potassium, Calcium, Magnesium, Phosphate and Iron. 44 kcal, 1 g fat, 6 g KH Yes, blackberries are great nutrient suppliers. At the end of pregnancy, blackberry leaf tea (as well as raspberry leaf tea) can be anticonvulsant and labor-inducing.

Cranberry

Recipe: Cranberry Muffins
Nutrients Recommended: Good to Know
Rich in Vitamin E and B6 and good in Potassium. 46 kcal, minimal traces of fat, 12 g KH Yes, cranberries are good minerals suppliers ... Has anti-inflammatory properties and is therefore used as a juice.B. often used to prevent urinary tract infections.

Date

Recipe: Filled dates
Nutrients Recommended: Good to know
Rich in ß-carotene, vitamins B1, B2, B6 and folic acid as well as potassium, calcium, magnesium and Phosphorus. 114 kcal, minimal traces of fat, 27 g KH Yes, in moderation: Although it is a very good mineral and vitamin supplier, but also quite high in calories ... The Chinese date is supposed to help with unfulfilled children's desire ...

Strawberry

Recipe: Strawberry Cold Dish
Nutrients Recommended: Good to Know
High in Vitamin C and Folic Acid and a good source for Potassium, Calcium, Magnesium, Phosphate and Iron. 32 kcal, minimal traces of fat, 6 g KH Yes, the very high proportion of folic acid is great for pregnant women. Many avoid strawberries because they think the unborn child could later become more allergic - but that's not proven yet.

Fig

Recipe: Duck Breast with Figs
Nutrients Recommended: Good to Know
Rich in Vitamin E, B1, B2, B6, beta-carotene and potassium, magnesium, phosphate , Iron, zinc and especially calcium. 61 kcal, minimal traces of fat, 13 g KH Yes, figs are great nutrient suppliers. Figs help naturally with constipation. In rare cases and when consumed excessively, they can cause flatulence.

Pomegranate

Recipe: Pomegranate Tarte
Nutrients Recommended: Good to Know
Rich in ß-carotene, vitamins B1, B2 and C as well as potassium. 74 kcal, 1 g fat, 16 g KH Yes, the pomegranate is a very good mineral and vitamin supplier. Grantapfel has a positive effect on your cardiovascular system.

Grapefruit

Recipe: Avocado Salad with Grapefruit
Nutrients Recommended: Good to Know
Rich in Vitamin B1 and especially C as well as ß-Carotene, Potassium, Calcium, Magnesium and Phosphate. 38 kcal, minimal traces of fat and 7 KH Yes, recommended during pregnancy thanks to the high vitamin C content. Only during breastfeeding, you should be careful, because the offspring could get a sore bottom ... Grapefruit are an ideal snack for breakfast, as they stimulate the digestion and promote the metabolism. Caution: You may have drug interactions.

Guava

Recipe: Guavas with ginger
Nutrients Recommended: Good to know
Rich in ß-carotene, vitamins E, B6 and C as well as potassium, phosphorus, iron and zinc , 34 kcal, 1 g fat, 6 g KH Yes, guava is a great source of nutrients ... A guava contains about 6 times as much vitamin C as an orange.

Blueberry

Recipe: Couscous pancakes with blueberries
Nutrients Recommended: Good to know
High in vitamin E, but also contains C, ß-carotene and folic acid as well as potassium, calcium and Iron. 36 kcal, 1 g fat, 6 g KH Yes, blueberries are great minerals and vitamin E suppliers The fresh berries have an anti-inflammatory effect and strengthen the immune system.Dried berries also help with diarrhea.

Raspberry

Recipe: Raspberry Groats
Nutrients Recommended: Good to know
Rich in Vitamin E, C and Folic Acid as well as Potassium, Calcium, Magnesium, Phosphate and especially Iron! 34 kcal, minimal traces of fat, 5 g KH Yes, raspberries are great minerals and vitamin E suppliers Raspberries not only taste delicious, they also help to replenish the iron depots!

Elderberry

Recipe: Elderberry Pancake
Nutrients Recommended: Good to Know
Rich in Vitamin C and potassium, phosphorus and iron. 38 kcal, 0 g fat, 8 g KH Yes, since it is wonderfully suited to replenish its iron depots; B. in the form of elderflower juice! Pretty tradition in the Nordic countries: There, the elder is also worshiped as a birth tree - it helps all pregnant and childbearing. The pregnant woman, who touches the branches of the Hofholunder, secures the help and kindness of the goddess and her own ancestors. Elderberry is otherwise expectorant, sweat-inducing, anti-inflammatory and antispasmodic. Currant

Recipe: Berry Muesli Muffins

Nutrients
Recommended: Good to Know Rich in Vitamin E and C as well as Potassium, Calcium, Magnesium, Phosphate, and Fiber all iron! 33 kcal, minimal traces of fat, 5 g KH
Yes, currants are great minerals (especially iron!) And vitamin E suppliers The blackcurrant contains four times as much vitamin C as the red currant. That's why it tastes more sour. Therefore, already max. 100 g of the fruit to get as a pregnant women his daily vitamin C boost. Kaki

Recipe: Kaki sorbet

Nutrients
Recommended: Good to know Highly high beta-carotene and rich in potassium and phosphorus. 70 kcal, minimal traces of fat, 16 g KH
persimmons naturally provide the necessary vitamin A content (thanks to the high ß-carotene value). Lt. In a study, adequate intake of vitamin A during pregnancy is necessary to help develop the kidney's kidneys, but too much of it is not good. Therefore, it is essential to do without additional vitamin A supplements: otherwise it may lead to malformations of the unborn child. Only in the overripe state has the kaki reached its zenith of taste. The often hard and bitter shell should be removed. Cherry

Recipe: Cherry Shake

Nutrients
Recommended: Good to know Sweet or sour, cherries are rich in ß-carotene (significantly more acidic), vitamin C and folic acid as well as potassium (sweet much more), calcium, phosphate and iron. Sour: 53 kcal, 1 g fat, 10 g KH; sweet: 62 kcal, minimal traces of fat, 13 g KH
Yes, cherries are great minerals and above all folic acid suppliers With a handful of cherries in between, the folic acid depot can be filled up well. Caution: cherries can be laxative if consumed excessively, but sometimes helpful during pregnancy. Kiwi

Recipe: Kiwi Melon Smoothie

Nutrients
Recommended: Good to Know High in Vitamin C, but also Vitamin E, Potassium, Calcium, Magnesium, Phosphate and iron. 51 kcal, 1 g fat, 9 g KH
Yes, kiwis are great minerals, but especially vitamin C suppliers! Kiwis contain more vitamin C than lemons, but they also have good iron levels. Kumquat

Recipe: Thyme Kumquat Cake

Nutrients
Recommended: Good to Know Rich in ß-carotene, vitamins B1, B2, C and sodium, potassium and iron , 64 kcal, minimal traces of fat, 15 g KH
Yes, great source of vitamins and minerals. Contains citric acid, which has an antibacterial and alkalizing effect on the urine, which is particularly important for the diet of persons with a predisposition to kidney stones. In addition, citric acid enhances the effects of vitamin C. Lychee

Nutrients

Recommended: Good to know Rich in vitamins B1, B2 and C as well as potassium and phosphorus. 74 kcal, minimal traces of fat, 17 g KH
Yes, although no mineral or vitamin highlight In her homeland (southern China) the lychee is referred to as a ""donor of joy of life"" and also as a love fruit. It is used there against many types of physical and mental stress. Mandarin & Co.

Recipe: Mandarin Yogurt Cake

Nutrients
Recommended: Good to Know Rich in Vitamin C and ß-Carotene as well as Potassium, Calcium and Phosphate. Tangerine: 46 kcal, minimal traces of fat, 10 g KH
Yes, mandarins are great minerals and vitamin C and ß-carotene suppliers The essential oils of a mandarin (but also of grapefruit, peppermint and eg lemon) should help with nausea. Try out! Mango

Recipe: Mango Salad with Fried Prawns

Nutrients
Recommended: Good to Know Rich in vitamins E, B6, C and folic acid as well as potassium and magnesium. Insanely high percentage of ß-carotene! 57 kcal, minimal traces of fat, 12 g KH
Yes, in order to naturally increase the Vitamin A depot, the mango is wonderfully suitable! Again, the Note: vitamin A supplements pregnant women should, however, absolutely avoid: A surplus can lead to severe malformations of the unborn child. The mild mangoes are easily digestible, gentle on the stomach and better than their reputation: From a scientific point of view, there is no evidence that eating mangos could cause harm to the unborn child. Anyone who is afraid, limits its mango consumption to a ""normal"" level! Passion fruit

Recipe: Passion fruit macaroon

Nutrients
Recommended: Good to know Very rich in ß-carotene, vitamins E, B2, B6 and C as well as potassium , Phosphorus, iron (!) And zinc. 63 kcal, minimal traces of fat, 10 g KH
Absolutely, as u. a. a great iron supplier! If the skin is wrinkled, this is not a sign of spoilage, but the fruits develop their full aroma. Melon

Recipe: Watermelon and cucumber salad with iced goat cheese and mint blossoms

Nutrients
Recommended: Good to know Honeydew melon: high levels of beta-carotene and vitamin C, folic acid, potassium, and phosphate. 54 kcal, minimal traces of fat, 12 g KH; Watermelon: rich in ß-carotene and potassium. 37 kcal, minimal traces of fat, 8 g KH
Honeydew melon: Yes, to boost the vitamin A depot naturally, the honeydew melon is wonderfully suitable! But: Vitamin A supplements should absolutely avoid pregnant women: An excess can lead to severe birth defects of the unborn child. Watermelon helps against the typical water retention! Mirabelle

Recipe: Mirabelle Compote

Nutrients
Recommended: Good to Know Rich in Vitamin E, ß-Carotene as well as Potassium, Phosphate and Iron. 63 kcal, minimal traces of fat, 14 g KH
Yes, there is nothing against the regular consumption of mirabelle plums Mirabelle plums have a dehydrating effect and aid digestion. Very handy if you as a pregnant woman once again suffer from constipation. Nectarine

Recipe: Nectarine & Mandarin Smoothie

Nutrients
Recommended: Good to Know Rich in ß-carotene, Vitamin E, B1, B6 and C as well as Potassium. 42 kcal, minimal traces of fat, 9 g KH
Yes, if not a mineral or vitamin highlight. Purify and purify the blood. Since nectarines barely ripen, you should definitely buy almost fully ripe harvested fruits, because only they really taste. Orange

Recipe: Orange pudding

Nutrients
Recommended: Good to know Rich in vitamin C and folic acid as well as potassium, calcium, phosphate and iron. 42 kcal, minimal traces of fat, 8 g KH
Yes, oranges are really great suppliers of vitamin C and folic acid The vitamin C helps oranges to absorb iron. Papaya

Recipe: Fruit salad with papaya, melon and mango

Nutrients
Recommended: Good to know High in Vitamin C (almost twice as much as 100 g of orange ), but also beta-carotene and potassium and magnesium. 32 kcal, minimal traces of fat, 7 g KH
Yes, conditional, no: Normal consumption of mature papaya during pregnancy is not a significant hazard. However, immature or half-ripe papaya is not recommended during pregnancy. May be laxative. The papaya naturally helps against heartburn. Peach

Recipe: Summer Chicken Salad and Grilled Peach Salad

Nutrients
Recommended: Good to Know Rich in Vitamin E, Potassium and Phosphate. 41 kcal, minimal traces of fat, 9 g KH
Yes! Peaches have a dehydrating effect and create a good mood by dispelling restlessness and nervousness. Plum, Plum

Recipe: Quark dumpling with plum pesto

Nutrients
Recommended: Good to know Rich in vitamin E, B1, ß-carotene and calcium as well as niacin.48 kcal, minimal traces of fat, 10 g KH
Yes, plums can be wonderfully incorporated into the diet of a pregnant woman. They are rich in minerals and vitamins. Plums help with constipation. Quince

Recipe: Quince Crumble Tart

Nutrients
Recommended: Good to know Quite inconspicuous in terms of nutrient content ... 38 kcal, minimal traces of fat, 7 g KH
Yes. The quince does not have as much nutrients as other fruits. But legend has it that pregnant women eating quinces give birth to smarter and prettier children. Trying out does not hurt. There is a distinction between pear and apple quince. Pear quinces are milder, but not as aromatic as apple quince. Gooseberry

Recipe: Buttermilk Cream with Gooseberry Compote

Nutrients
Recommended: Good to Know Rich in vitamin C and folic acid as well as potassium, calcium, phosphate and iron. 37 kcal, minimal traces of fat, 7 g KH
Yes, gooseberries are great minerals and vitamin C suppliers! Grape / Tabular Grape

Fruity Romaine Lettuce

Nutrients
Recommended: Good to Know Rich in folic acid and potassium, calcium and phosphate. 74 kcal, minimal traces of fat, 17 g KH
Yes, but in moderation! Because grapes are super delicious and great folic acid suppliers, but have a relatively high calorie due to the high fructose content. Grapes donate a quick burst of energy after consumption, drain and ensure a good mood. Grapes are best tasted pure or in a fruit salad. Buy best unpolluted organic goods. Lemon

Recipe: Lemon Cake

Nutrients
Recommended: Good to Know Rich in Vitamin C, Potassium and Magnesium. 35 kcal, minimal traces of fat, 3 g KH
Yes, because lemons are great vitamin C suppliers. Do not forget to download our free app for interesting daily information about your pregnancy. ""My Baby Today"" gives you all the expert-tested answers you need - always at hand!

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