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Dr. Andrew Rynne
Dr. Andrew Rynne

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Article Home Diet and Fitness Add Prunes to your Diet

Add Prunes to your Diet

Add prunes to your diet to get key nutrients essential during pregnancy




Add Prunes to your Diet





Remember that the food you eat is the main source of energy for your baby growing inside. There is no special diet for a pregnant woman, but eating foods that provide all the nutrients to your baby to develop and grow is recommended. For the first 3 months, the diet of a pregnant woman should include foods rich in iron, folic acid and calcium.





Prunes are of immense value during pregnancy for several reasons. Pregnant women usually experience constipation because the entire digestive system is influenced by hormonal changes during pregnancy. During pregnancy the body produces more estrogen than normal to ensure proper fetal growth; however, these hormones tend to slow down the intestinal movements leading to constipation and hard stools. One of these hormones, called progesterone, acts by relaxing muscle. The outside wall of the bowels is made up of muscle which relaxes and is, therefore, less able to move food and bodily waste along.


Fiber is important because it pushes the intestines to work harder. It also absorbs liquid and ensures that the stool is soft. Prunes provide the critical amount of fiber required to help intestinal movement. Nausea (often accompanied by reflux) is common in the first trimester of pregnancy and may even carry forward to the advanced stages of pregnancy. Prunes can provide a tasty and nutritive snack while providing several essential nutrients in significant quantities.  



Add Prunes to your Diet


Iron is a key nutrient that is needed to develop a healthy baby. Prunes contain high levels of iron that help build hemoglobin in both the mother and baby, which not only prevents anemia but builds immunity, and combats fatigue. Prunes help maintain energy levels and calm the nerves. Iron requirements go up significantly during pregnancy (from 18 mgs to 27 mgs) and because it is usually not possible to get this from your diet, it is recommended that an iron supplement be taken. However, this can lead to gastro intestinal irritation and further aggravate the situation. Prunes and prune juice are a safe way of combating this issue.


Potassium in prunes is known to reduce high blood pressure and act as a natural depressant as anxiety levels can be extremely high during pregnancy. Beta-carotene and Vitamin A is proven to promote eye development and healthy skin, boosting the immune system and assisting with blood production and prunes are known to be a good source of both.

Available in India at supermarkets and grocery stores, Prunes are a portable fat-free snack and can be easily had when hunger pangs strike during pregnancy.




Courtesy : The SCS Group