If you crave kiwifruit during pregnancy, learning about its safety is essential before including this “nutritional powerhouse” in your diet. Kiwifruit, also known as Chinese gooseberry, is a juicy fruit loaded with vitamin C, E, folic acid, potassium, trace minerals, and fiber. It is also rich in antioxidants that can have several health-promoting effects. This sweet and unique tasting fruit is native to China and New Zealand and is available all around the year. One can consume kiwifruit as a whole or can make its juice. You can also use it to make fruit salads or toppings on cakes. Read on as we tell you more about the safety of kiwi fruit for pregnant women, its possible health benefits, and how many kiwis you can eat during pregnancy.
Is Kiwifruit Safe To Eat During Pregnancy?
You can eat kiwi during pregnancy, as it is high in vitamin C and K. It is also rich in folate that aids in the development of the brain and cognitive abilities, and has shown positive results in the development process of the fetus. Including the fruit both before and during pregnancy might help prevent neural tube defects in babies (1) (2).
Nutritional Profile Of Kiwi
The fruit has tropical flavor, has no cholesterol, and is low in sugars and fats. It contains vitamins C, K, and E, folate, potassium, dietary fiber, choline, copper, magnesium, and phosphorus. According to the USDA (United States Department of Agriculture), one medium-sized fruit i.e., about 69g provides 42.1 calories, 0.3g fat, 10g carbohydrates, 2g dietary fiber, 64mg vitamin C, 17.2mcg folate and 27.8mcg vitamin K. Kiwi seeds contain alpha-linolenic acid, omega-3 fatty acids, and the pulp contains carotenoids, including provitamin A, beta carotene, lutein and zeaxanthin (3). The fruit is beneficial provided you have it in limited amounts.
Benefits Of Kiwi During Pregnancy
In addition to the folic acid benefits that kiwi offers, there are other benefits too. Here are a few of them: Kiwifruit contains some essential nutrients, which means that you can include them in your everyday menu without worry. But that doesn’t mean that you eat it excess quantities.
How Much Kiwi Is Safe To Eat When Pregnant?
You can have two kiwifruits (one serving of fruits) every day for a healthy and safe pregnancy (11). If you develop any allergic symptoms or digestive problems, you should stop eating it as it can have a negative impact on your health.
Side Effects Of Kiwi
You may develop allergic symptoms or other health issues only when you take the fruit excessively. The possible side effects could be:
Asthma, rashes, hives and latex allergies (12) Sores and rashes in the mouth or tongue Diarrhea, nausea, and vomiting Image: Shutterstock Dermatitis
In any of these above cases, stop eating the fruit for a few days.
Is It Safe To Eat Unripe Kiwifruit During Pregnancy?
Unripe kiwis are more acidic than the ripened ones, and if you overeat them, they may cause sores in the mouth or tongue. To avoid this problem, you may have them with custard or yogurt.
Ways To Include Kiwi In Your Pregnancy Diet
You can eat the fruit as it is as it tastes sweet and juicy. A few other ways to eat kiwi are:
Add chopped fruit to salads, yogurt or custard Image: Shutterstock Have it as a smoothie or mix with other fruit smoothies Make popsicles by freezing the pulp or juice in the popsicle molds Jam is also a delicious option Kiwi puree goes well with grilled chicken or fish
