If pregnant women like to eat fruit that tastes sweet and refreshing, kiwi can be an option. In addition, the benefits of kiwi for pregnant women are very diverse, ranging from maintaining blood pressure to increasing endurance. Come on, know other benefits of kiwi fruit for pregnant women.
Kiwi is a fruit that is quite easy to cultivate because it can grow in various seasons and places, including tropical countries such as Indonesia. Fruit that has a Latin name Actinidia deliciosa It has a shape resembling a chicken egg, with a brownish skin and small hairs on the outer surface of the skin.
Kiwi fruit has a green flesh, with a sweet and slightly sour taste. The seeds of the fruit are black and small in size can also be consumed with the flesh.
Nutritional Content in Kiwifruit
Kiwi contains a variety of nutrients that are not only beneficial for pregnant women, but also the fetus. Therefore, this fruit can be a healthy snack choice, especially for pregnant women.
In detail, the following is the nutritional content contained in 100 grams of kiwi fruit or the equivalent of about 1 large kiwi fruit:
- 50–60 calories
- 14–15 grams of carbohydrates
- 1–1.2 grams of protein
- 3 grams of fiber
- 90–95 mg (milligrams) of vitamin C
- 300–320 mg potassium
- 1.5 mg of vitamin E
- 30–35 mg calcium
- 17–20 mg magnesium
- 25 mcg (micrograms) of folate
- 40 mcg of vitamin K
In addition to the above nutrients, kiwi also contains vitamin A, vitamin B, zinc, phosphorus, iron, magnesium, and various antioxidants, such as lutein and zeaxanthin.
Various Benefits of Kiwi Fruit for Pregnant Women
Thanks to its abundant nutritional content, eating kiwi can bring various benefits for pregnant women, namely:
1. Supports fetal brain and nerve growth
Kiwi contains folate and protein that play an important role in supporting the formation of neural tissue and the fetal brain. Adequate folate intake can also reduce the risk of developing congenital defects in the fetal nerves, such as spina bifida.
The amount of folate intake needed by pregnant women is around 600 micrograms per day. Pregnant women can fulfill this folate intake by eating kiwi and other foods rich in folate and pregnancy supplements as recommended by a doctor.
2. Fight free radicals
The antioxidant content in kiwis such as vitamin C, lutein, and zeaxanthin, is useful for counteracting the effects of free radicals that can cause various health problems for pregnant women and fetuses.
When the number of free radicals is too high, pregnant women are more at risk of developing pregnancy complications such as preeclampsia and placental disorders.
Therefore, to counteract the effects of free radicals, pregnant women need to meet the needs of antioxidants, one of which is vitamin C. This vitamin can be obtained from fruits and vegetables, including kiwi.
3. Keep blood pressure stable
When pregnant, blood pressure in the body of pregnant women can more easily increase. If not controlled, high blood pressure during pregnancy can cause a variety of serious complications, ranging from organ damage, preeclampsia, to miscarriage.
To keep blood pressure stable, pregnant women need to limit salt consumption and increase potassium intake. This intake can be obtained from various types of fruit, one of which is kiwi.
4. Improve sleep quality
Adequate rest is one of the keys to a healthy pregnancy. So that the quality of sleep for pregnant women is getting better, try eating 2 kiwis about 1 or 2 hours before bedtime. According to several studies, the high content of serotonin and antioxidants in kiwi can make pregnant women fall asleep faster and soundly.
5. Smooth digestion
The fiber and water contained in kiwi can smooth the digestion of pregnant women, thus avoiding the risk of constipation. In addition, kiwi also contains enzymes actinidin which can help digest protein into amino acids. Amino acids are essential nutrients that the fetus needs to form its tissues and organs.
6. Strengthening the immune system
The benefits of kiwi fruit for pregnant women on this one are thanks to the content of vitamin C, vitamin A, zinc, as well as B vitamins and antioxidants. These various nutrients are proven to strengthen the immune system, so that the risk of pregnant women getting infected and getting sick during pregnancy can be reduced.
The benefits of kiwi for pregnant women can be combined with the benefits of various other nutritional sources, for example by consuming kiwi fruit with yogurt, salad, bread, or processed into juice.
Apart from being in the form of fruit, a variety of kiwi nutrients can also be obtained from supplements. However, pregnant women should consult their obstetrician before taking any supplements.
If pregnant women do not experience problems or complaints after consuming kiwi, this fruit may be added to their daily diet.
However, pregnant women may not eat kiwi if they experience allergy symptoms, such as itching, swelling of the lips and skin, or diarrhea, after eating kiwi fruit. Although relatively rare, allergies to kiwi fruit can occur.