When you become pregnant, it is always a good idea to find quick and easy ways to increase your nutrition.
Fortunately – since we know you have a million other things on your mind – avocados provide an easy (and delicious!) Source of nutrition and can be incorporated into both sweet and savory foods and snacks.
These tasty fruits offer a variety of nutrients, including:
- Healthy fat
- Beneficial plant compounds
Avocados can benefit health in a number of ways, making them a great choice for pregnancy. Eating avocado during pregnancy can help keep you and your baby healthy.
1. Avocados are full of fiber
Fiber is essential for optimal health during pregnancy. In fact, it is important to promote healthy bowel movements. And adding fiber-rich foods like avocados to your diet during pregnancy can help reduce your risk of gestational diabetes and pre-leukemia.
Unfortunately, many pregnant women do not get enough fiber in their diet. But here’s the good news: just half an avocado (100 grams) provides at least 28 grams of fiber during pregnancy, less than the recommended 25 grams of fiber.
2. They are a source of nutritious fats
Fat – even saturated type! – Very important during pregnancy. Adding sources of fat to food and snacks can help increase satisfaction, as fatty foods have a delicious taste. (But you knew that already, didn’t you?)
Avocados are full of healthy fats. The fat found in avocados can help improve heart health, regulate blood sugar levels and keep you full between meals.
And what’s more, eating foods rich in monounsaturated fats, such as onocados, during pregnancy can help improve sleep quality and therefore reduce pregnancy insomnia.
3. Avocados can help you meet your nutritional needs
In addition to protein and calories as a whole, your needs for certain vitamins and minerals increase during pregnancy. For example, pregnant women need more folate, magnesium and vitamin C than non-pregnant people.
Avocados are a concentrated source of many nutrients needed during pregnancy, including vitamin C, folate, and magnesium. Due to the important role of this nutrient in the development of the fetus, there is a significant increase in the demand for folate during pregnancy.
Enjoying avocado (100 grams) will provide about 14% of your daily folate needs during pregnancy.
They. They can help you maintain a healthy blood pressure level
Avocados are a rich source of magnesium and potassium, nutrients that are especially important for the regulation of healthy blood pressure.
During pregnancy, eating a potassium-rich diet such as avocados can help reduce the risk of high blood pressure during pregnancy.
For example, a 2013 study of 263 pregnant women found that people who consumed 250 to 300 milligrams (mg) of potassium daily had a significant risk of developing high blood pressure during pregnancy.
Fortunately, avocados are a great source of potassium. Only one-half of an avocado (100 grams) contains 485 mg.
Avocados are also rich in magnesium, a mineral that is also important for regulating blood pressure.
5. They are rich in powerful antioxidants
Antioxidants are beneficial compounds that help prevent cellular 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 child’s eye development and brain function.
Because lutein is a fat-soluble compound, it is more efficiently absorbed by avocados than other lutein-containing fruits or vegetables, which are lower in fat. In addition to lutein, avocados contain several other antioxidants, including:
- Beta carotene
- Vitamin C
Breast milk contains beta-carotene, lutein, and zeaxanthin. Their level depends directly on the mother’s intake. Eating too much avocado while breastfeeding can increase the carotene content in your breast milk, which is important for your baby’s growth and development.
6. They are a filling meal
When you’re pregnant, it’s best to keep your body hydrated. It is necessary. When you’re hungry – or, hanging – preparing food or snacks that include avocado is a great way to keep yourself satisfied and avoid overeating. (We see you, hungry for a severe pregnancy.)
Avocados are rich in fiber and healthy fats, nutrients that are shown to promote fullness.
During pregnancy, choosing nutritious foods such as avocados gives you energy throughout the day and can also help you maintain a healthy weight, which is essential for your health and the health of your baby. Is.
7. They can help you maintain healthy lipid and blood sugar levels
Keeping blood sugar and blood fats at a high level can help you have a healthy and safe pregnancy. Eating avocados can help reduce some of the risk factors for heart disease and regulate blood sugar levels, which lowers your risk of pregnancy complications.
Avocados are low in carbs and rich in fiber and healthy fats, making them a great choice for pregnant women with high blood sugar or diabetes.
Eating avocados can help lower blood sugar levels in people with high blood sugar. In addition, avocados can help lower heart-protecting HDL (good) cholesterol and increase LDL (bad) cholesterol levels, which can reduce the risk of heart disease during pregnancy and overall health. Can help promote.
Ideas on how to include avocados in your diet
Avocados have a mild flavor and creamy texture, which makes them the perfect fit for dessert and savory recipes.
Here are some tasty ways to include avocado in your diet during pregnancy:
- Add chopped avocado to your eggs and veggie omelette.
- A baked sweet potato with chopped avocado, beans, vegetables, salsa, and grilled chicken for a filling.
- Follow this recipe to whip up delicious chocolate peanut butter prepared with avocado.
- Add sliced avocados to your salad to increase healthy fats.
- Toss the avocado portions into a smooth texture for a creamy texture.
- Dip the chopped vegetables into the sugar gum for a full breakfast.
- Sweet potato or sprouted cereal bread topped with mashed avocado, pepper, salt and pepper.
- Make a healthy avocado and pilantro dressing for salads and more using 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 nutritional density of the dish.
- Make avocado fries in your oven or air fryer using this recipe.
- Make a decoction of chocolate avocado ice cream using this very simple, milk-free recipe.
- Top with chopped avocado and pepper for filling and eye-catching garnish.
Avocados are a great addition to almost everyone’s diet, especially for pregnant women. However, mothers-to-be who are allergic to avocados should avoid potentially dangerous reactions to the fruit.
Avocados are the best choice for pregnant women. Not only are they extremely nutritious, but they are also delicious and versatile. In addition, adding avocados to your diet can provide health benefits for both you and your baby.