Oranges are safe to eat during pregnancy, but only when consumed in moderation. They are a great source of vitamin C, folic acid, calcium, potassium, and more. Eating oranges can improve your immune system, aid brain development, prevent constipation, and control blood pressure. However, when eaten in excess, oranges can lead to abdominal cramps, loose motion, and a sore throat.
Characteristics | Values |
---|---|
Safe to eat during pregnancy? | Yes, but in moderation |
Nutritional benefits | Rich in vitamin C, folic acid, calcium, potassium, iron, zinc, vitamin B6, fibre, carotenoids, and antioxidants |
Health benefits | Improve immune system functions, aid brain development, prevent constipation, control blood pressure, promote hydration, treat kidney stones, support respiratory system, enhance heart health, reduce leg cramps, and reduce anaemia |
Side effects | High citric acid content can cause sore throat and damage enamel, high fibre content can cause abdominal cramps and loose motions, high sugar content can cause gestational diabetes, high acidity can cause heartburn, excess vitamin C can cause preterm labour |
Best time to eat | Any time of the day, even on an empty stomach |
Recommended daily intake | 2 oranges or 85 milligrams of vitamin C |
What You'll Learn
Oranges are a good source of folic acid, which aids brain development
Oranges are a great fruit to include in your pregnancy diet. They are rich in Vitamin C, which can strengthen the immune system of both the mother and the baby. Oranges also contain folic acid, which is very important in helping to prevent brain and spinal cord defects, also known as neural tube defects.
Folic acid, or folate, is a B vitamin. Folate occurs naturally in many foods, including oranges and other fruits, as well as legumes and dark, leafy green vegetables. The synthetic form of folate is folic acid, which is added to multivitamins and fortified foods such as enriched breads, breakfast cereals, pastas, rice, and other grains.
Folic acid is particularly important for women during their childbearing years. Getting enough folic acid can reduce the risk of neural tube defects (NTDs), such as spina bifida and anencephaly. These defects occur in the early weeks of pregnancy, often before a woman knows she is pregnant, so it is important for women who may become pregnant to get enough folic acid. The neural tube is one of the earliest structures to form in a foetus, and without enough folic acid, it may not develop properly. The spine, skull, and brain can all be affected, resulting in abnormalities.
The American College of Obstetrics and Gynecology (ACOG) recommends that women take 400 micrograms (mcg) of folic acid per day before trying to conceive, and at least 600 mcg per day during pregnancy. Oranges are a good source of folic acid, so eating them while pregnant will help develop your baby's brain and prevent these defects. However, excess folate intake may lead to high birth weight, so it is important to eat oranges in moderation and consult your doctor about the right amount for you.
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Oranges can help prevent constipation
Oranges are safe to eat during pregnancy and can provide several health benefits for pregnant women and their babies. One of these benefits is preventing constipation, a common issue during pregnancy.
Oranges are rich in both soluble and insoluble fibre, as well as cellulose, which can help to regulate bowel movements and relieve constipation. The fibre content can also help to alleviate stomach issues and bloating, which are other common discomforts during pregnancy.
The high fibre content in oranges is key to preventing constipation. Fibre helps to add bulk and weight to stools, improving bowel frequency and consistency. This is why a diet rich in fibre is often recommended for those experiencing constipation.
In addition to fibre, oranges also contain sorbitol, a sugar alcohol that is not well absorbed by the body. Sorbitol draws water into the colon, making stools softer and easier to pass. This can be helpful for those struggling with constipation.
While oranges are a good source of fibre and can be beneficial for preventing constipation, it's important to remember that they are not a cure and will not provide immediate relief. A high-fibre diet takes time to have an effect on the digestive system, and it is important to pair a high-fibre diet with adequate fluid intake to keep stools soft and easy to pass.
Overall, oranges can be a helpful addition to a pregnancy diet for their fibre content, among other nutrients, but they should be consumed in moderation as part of a well-balanced diet.
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Oranges can help control blood pressure
Oranges are definitely one of the best fruits to include in your pregnancy diet. They are rich in Vitamin C, iron, zinc, and folic acid, all of which can help improve your immune function and strengthen the development of your baby's brain.
Oranges can also help control blood pressure levels. The high potassium content in oranges can help regulate blood pressure levels in pregnant women and provide relief from hypertension.
In fact, orange juice has been found to be an effective way to lower blood pressure. A study found that people with hypertension who drank two glasses of orange juice a day had lower blood pressure after 12 weeks. Researchers attribute this to hesperidin, a flavonoid found in orange juice, which contributes to improved blood pressure.
Regular consumption of orange juice, whether in its natural form or fortified with additional hesperidin, has been shown to decrease systolic blood pressure. This decrease in blood pressure can help reduce the risk of cardiovascular diseases and improve overall heart health.
While orange juice can be a beneficial addition to a healthy diet, it is important to monitor your intake, especially if you have diabetes, as the natural sugars in orange juice can cause a spike in blood sugar levels. It is always recommended to consult your doctor about the appropriate amount of orange juice or oranges to include in your diet.
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Oranges can keep you hydrated
Staying hydrated is essential for our bodies to function properly. Water is necessary for various bodily processes, such as regulating body temperature, transporting nutrients, and flushing out waste products. Proper hydration can also help prevent health issues such as constipation, kidney stones, and urinary tract infections. Additionally, it is crucial for maintaining healthy skin and preventing dryness and wrinkles.
Dehydration can lead to several health problems, including headaches, fatigue, muscle weakness, seizures, heat exhaustion, and even heatstroke, which can be life-threatening.
One effective way to stay hydrated is to consume fruits with high water content, and oranges are an excellent example of this. Oranges have a high water content, contributing to their low-calorie density. This means that a relatively large portion of orange contains very few calories.
In addition to water, oranges provide fiber and several important nutrients, including vitamin C, vitamin A, and magnesium. Vitamin C is an antioxidant that helps prevent cell damage and supports the immune system. It also aids in iron absorption, which is essential for the body to use oxygen effectively. The high vitamin C content in oranges can help meet your daily vitamin C requirement, which is 85 milligrams for pregnant women.
The water and fiber in oranges can promote feelings of fullness, helping to control appetite and maintain a healthy weight. Oranges are also a good source of potassium, which is important for maintaining fluid balance and regulating blood pressure.
Not only do oranges contribute to hydration, but they also offer other health benefits. Oranges are rich in flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. Antioxidants help protect cells against damage caused by oxidative stress, which has been linked to inflammation and diseases such as diabetes, heart disease, and certain cancers.
Consuming oranges or freshly squeezed orange juice is an easy and tasty way to stay hydrated and reap the health benefits of this delicious fruit.
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Oranges can help reduce anaemia
Oranges are a safe and highly beneficial fruit to include in your pregnancy diet. They are rich in vitamin C, which can help reduce anaemia. Anaemia is a condition where your blood lacks enough healthy red blood cells or haemoglobin, and this can be caused by iron deficiency.
Vitamin C is necessary for the body to absorb iron effectively. Oranges are a great source of vitamin C, with approximately 180 grams of orange segments containing 95.8 milligrams of vitamin C. This vitamin C helps the body absorb iron, which is vital for the immune system and the development of cartilage, tissues, blood vessels, and bones in babies.
The high vitamin C content in oranges can help prevent anaemia by increasing the absorption of iron in the body. This is especially beneficial for pregnant women, as folate, iron, and vitamin B12 deficiencies are all potential causes of anaemia during pregnancy. By consuming oranges, pregnant women can improve their iron absorption and reduce the risk of developing anaemia.
In addition to reducing the risk of anaemia, oranges offer a range of other health benefits for pregnant women. They are a good source of vitamin B6 and folic acid, which are essential for the baby's brain development and can help prevent neural tube defects. Oranges also contain soluble and insoluble fibre, which can help regulate bowel movements and provide relief from constipation, a common issue during pregnancy.
To maximize the benefits of oranges, it is recommended to consume the whole fruit or drink freshly squeezed orange juice. However, it is important to monitor your intake and not exceed the recommended daily amount of vitamin C, as excess vitamin C during pregnancy could lead to potential complications.
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Frequently asked questions
Are oranges safe to eat during pregnancy?
What are the benefits of eating oranges during pregnancy?
Are there any side effects of eating oranges during pregnancy?