If you are a regular visitor to the fruit market, you must have noticed brown coloured, furry looking fruits. These are called Kiwi fruits, which are native to New Zealand and China. They are named Kiwis due to their resemblance to the appearance of the Kiwi birds. Kiwi fruits are also called “Chinese Gooseberries” as they share a similar flavour profile. They are loaded with nutrients like Vitamin C, E, and Folate, which are crucial for a healthy body. This is why Kiwi fruits are highly recommended for pregnant women as they have shown positive results in the development of the fetus. In this article, we shall look into the wonderful benefits of Kiwi fruit during pregnancy and also understand it’s possible side effects.
What is Kiwi Fruit?
Before we begin talking about the benefits of Kiwi for the pregnant woman, let’s first understand what a Kiwi fruit is! Kiwis are oval-shaped fruits with brown or yellow skin covered with fuzzy hair. Inside the fruit, you will notice green or dark yellow coloured pulp with tons of tiny black edible seeds. Kiwi fruits are sweet and tangy in taste, making them suitable for the fickle palates of pregnant women.
Is Kiwi Fruit Good For Pregnancy?
Kiwi is often regarded as ‘nutritional powerhouse’ as it is a rich source of vitamin C and E. It contains trace minerals, dietary fibre, antioxidants, folic acid, potassium, etc. This fruit helps in the brain and cognitive development of the fetus thanks to its high quantities of folate. Regular intake of this fruit can help in nourish the skin and also boost immunity with Vitamin C and E.
Kiwi Fruit Nutritional Facts:
The following is the nutritional breakup of Kiwi fruits per 100gms of serving.
- Total Calories – 61
- Total Fat – 0.5 gm
- Potassium – 312 mg
- Sodium – 3 mg
- Total Carbohydrates – 15 gm
- Dietary Fiber – 3 gm
- Sugar – 9 gm
- Vitamin C – 154%
- Vitamin B6 – 5%
- Calcium– 3%
- Magnesium – 4%
- Vitamin A – 1%
As this fruit is loaded with vitamins, it should be included in the diet of a pregnant mother. It is very beneficial for pregnant women as it has various benefits.
How To Eat Kiwi Fruit During Pregnancy?
As Kiwi fruit is relatively new to the Indian market, there are plenty of questions on how to eat it. The upper layer of the Kiwifruit must be removed first. The green pulp inside can be relished as a whole or can be cut into slices. You can even make Kiwi fruit juice or add Kiwi fruits in salads to uplift the taste.
How Much Kiwi Fruit Can I Eat During Pregnancy?
Although there is no restriction limit for consuming Kiwi during pregnancy, it is advised to keep it 2-3 fruits per day. As they say, “too much of anything can be bad,” overeating Kiwi fruit during pregnancy can lead to health issues and uncomfortable situations.
Benefits Of Kiwi Fruit In Pregnancy:
Let’s check out the top 10 health benefits of Kiwi during pregnancy:
1. It Maintains Cardio Vascular Health:
Consumption of 2 or 3 kiwi fruit helps in blood thinning and lower levels of fat content, thus maintaining cardiovascular health. The high levels of Potassium present in Kiwi fruits can effectively reduce blood pressure and prevent sudden attacks. It is also proven that Kiwi fruit juice has the same effects as Aspirin tablets when it comes to protecting the heart!
See More: Pregnancy Tips
2. Great Source of Folic Acid:
A pregnant woman requires about 400mg – 800mg of folic acid in her diet for the healthy development of the fetus in the early months of conception. Eating Kiwi in pregnancy can help in cognitive development in the fetus and also prevent any neural defects. This is why expectant mothers are advised to take at least one Kiwi fruit per day.
3. A powerhouse of Essential Nutrients:
It contains more vitamin C as compared to orange and also includes a large amount of potassium on the whole. It also includes a lot of Vitamin E. So the consumption of this fruit is very healthy for the skin and also provides essential vitamins and nutrients to the baby. Kiwi fruits also help in boosting your immunity system and shield the body from infections.
4. Keeps The Bones Strong:
It is an excellent source of Vitamin K and hence helps in the development of strong bones. It fastens the healing power of a body and reduces blood clotting. An adequate amount of vitamin K is required by the body during pregnancy because, during the delivery process, the body bleeds a lot. Excessive loss of blood can be very threatening.
5. It Helps in The Growth of Connective Tissues:
Vitamin C boosts up immunity and produces collagen- elastic-like material responsible for the generation of connective tissues in a body. It provides the growing baby with essential nutrients for the development of connective tissues in his or her body.
6. It Prevents The Body From Free Radical Damage:
Kiwi fruits are rich in anti-oxidants that help in reducing cell damage due to oxidation. Particularly in expectant mothers, the risks of oxidative stress are high, which can be effectively dealt with Kiwis. The high amounts of Vitamin C also help in repairing the cells and encourage new growth.
7. Reduces The Risk of Stretch Mark on Women’s Stomach:
Studies prove that regular consumption of this fruit reduces the risk of the stretch mark during the delivery of the baby. It improves the formation of Collagen, responsible for the elasticity of the skin. Thus, the chances of stretch marks are significantly reduced. It is also advised to use a moisturising cream on the abdomen area along with eating Kiwi fruits.
8. Prevents Birth Defects:
It is rich in a type B vitamin called B9, which is quintessential for the development of a nervous system of a baby. Lack of this folate results in various defects during birth in a baby. Spina Bifida is a type of error seen in babies who lack B9 in his/her body. Kiwi fruits, with a high percentage of Folate, can help in preventing such issues.
9. It Helps in Brain and Cognitive Development of The Foetus:
As this fruit s a very good source of folate, it prevents neutral defect in newbie and also helps in the brain development process at an early age. So consumption is extremely useful for an expecting mother.
10. Promotes Digestion:
Kiwi fruits have high amounts of dietary fibre, which help a pregnant woman deal with painful constipation. Eating the fruit regularly can aid in better digestion, smooth bowel movements and relief from bloating, gas etc. Also, Kiwi fruit contains prebiotics, which encourages the growth of probiotic bacteria to improve overall Gut health.
See More: Foods For Pregnant Women
Side Effects Of Kiwi Fruit For Pregnant Women:
While Kiwifruit has a cartload of benefits for pregnant women, it is essential to keep in mind some of the possible side effects, especially for people might be allergic to Kiwifruit:
- Itchy throat
- Swelling in throat
- Swollen tongue
- Itchy mouth
- Trouble with swallowing
- Acid Refluxes
- Heart Burn
- Stomach upset
Aren’t these facts about Kiwi fruits too good to believe? With the delivery date soon approaching, its time to focus on healthy eating to ensure the well-being of your little one.
Along with taking the prescribed medicines and supplements, getting the nutrients from natural sources can do wonders. So, time to talk to your physician and check out the safety of Kiwi for you during pregnancy. If you get a nod of approval, enjoy these delicious fruits to welcome a beautiful, healthy baby!