Author: Ryann Kipping
Biographical Info
Pistachios
Strawberries
Strawberries are delicious and filled with vitamins. They are in season in the spring and summer, and when picked ripe, they offer a naturally sweet flavor that will surely give you a hard time putting your berry bowl away.
But, are there benefits to eating strawberries while pregnant? We have your answers right here.
Are strawberries safe during pregnancy?
Yes, strawberries are safe to eat during pregnancy!
There are major benefits to incorporating this fruit into your daily diet, which we’ll go over below, as well as some tips to make sure you’re buying the healthiest strawberries possible.
Are strawberries good for pregnancy?
Healthy food choices are critical while you’re pregnant and growing your baby.
Not only do you need vitamins, minerals, and antioxidants to keep yourself healthy and meet the demands of your body, but your baby will benefit from all of the nutrition you choose to eat.
Strawberries are filled with water, which is essential to keep yourself hydrated. As a pregnant lady, you have increased hydration needs to accommodate your growing baby.
Water helps to form the placenta and carry nutrients to your baby, this “new organ” is a pivotal piece to a healthy pregnancy and baby.
Strawberries have a few carbohydrates in them, which is what you need to have energy, but strawberries also have fiber, which is a type of carbohydrate (1).
Fiber helps to keep your bowel movements normal and maintains your bowel health. Fiber can also help to keep you fuller for longer, which makes it easier to control your weight if that’s something you’re concerned with (2).
Strawberries also have folate, which is important in tissue and cell function. This vitamin is also essential for pregnant women to consume so your baby can grow and develop normally before entering the world (3).
In lesser amounts, as you’ll see below, strawberries also contain nutrients such as potassium, phosphorus, and magnesium.
Strawberry nutrition breakdown
1 cup whole strawberries (144g)
Water: 131 g
Calories: 46 calories
Carbohydrates: 11 g
Fiber: 2.9 g
Calcium: 23 mg
Iron: 0.59 mg
Magnesium: 18.7 mg
Phosphorus: 34.6 mg
Potassium: 220 mg
Sodium: 1.4 mg
Vitamin C: 84.7 mg
Folate: 34.6 ug
All values provided by the USDA nutrient database.
Vitamin C during pregnancy
Vitamin C is a vital antioxidant, and strawberries are filled with it!
Vitamin C is important for immunity and helps the absorption of iron in the body. It has been linked to birth weight and length and may even contribute to appropriate growth all the way up to six months of age (4, 5).
Read more about vitamin C in our lemons during pregnancy blog post.
Click here to read more on lemons.
I’m craving strawberries during pregnancy, is this normal?
Cravings during pregnancy are, for the most part, very normal.
A lot of women crave fruit for a variety of reasons, one being the high water content. As discussed above, fluid needs during pregnancy are heightened and your body is looking to make those extra needs up in any way it can.
Second, like many other fruits, strawberries contain folate, Vitamin C, and other nutrients that your body needs more during pregnancy.
Usually, it is okay to go ahead and give your body what it is asking for unless you have a strong urge to eat non-food items. Read more on pica during pregnancy in our previous blog on this topic.
Click here to read more on Pica
Tips for purchasing strawberries, should you go organic?
Strawberries taste best and have the most naturally occurring nutrients in them when they are in season, which is in the spring and summer.
Every year, strawberries are routinely placed on the “dirty dozen” list, which is a list of the foods that have the most pesticides on them (6). The list comes from an analysis of the United States government’s Pesticide Data Program report.
It can be really scary to think about chemicals and pesticides and toxic substances coming into your body and potentially harming you, or your baby.
While it’s very important to remember fruits and vegetables, organic or not, are extremely beneficial to consume during your pregnancy, a growing body of evidence suggests the repeated exposure to pesticides may affect pregnancy outcomes (7, 8, 9, 10, 11).
Strawberries have appeared top of the “dirty dozen” list year after year.
If your budget allows, focus on buying the “dirty dozen” list organic and saving money on the other produce. It’s wise to compare prices while at the store, you may be surprised that some organic options are the same price or even cheaper in some instances.
How to include strawberries in your diet
Strawberries, of course, taste quite delicious on their own, but there are so many ways you can enjoy them.
- In a yogurt bowl
- With whipped cream for a dessert
- Blended in a smoothie
- Dipped in chocolate
- On top of toast with ricotta cheese
- In chia seed pudding
- Slice on top of pancakes or waffles
- Top your oatmeal or have alongside eggs
Be sure to thoroughly wash your strawberries before using them just like all your other produce.
The Bottom Line
- Strawberries are safe and healthy for you and baby while pregnant. They are packed with fantastic vitamins, and even contribute to your fluid needs for the day.
- While you cannot control the pesticides that are on the strawberries, you can choose to focus on the health benefits and their delicious taste.
- Choose organic strawberries if the thought of synthetic pesticides isn’t welcoming and if your budget allows.
By Alexa D’ Orazio, MS, RDN and Ryann Kipping, MPH, RDN, CLEC | Owner & Founder
Lemons
Does using lemons during pregnancy have benefits? Whether it be to add some flavor to your water, zest up a salad, or help with nausea, we have your lemons questions answered.
Is lemon safe during pregnancy?
Lemons as with the majority of fruits are safe to consume during pregnancy and can provide nutritional value.
They can be added to water, top salads, or to flavor baked goods.
Eating lemon during pregnancy is safe, but just like anything else, moderation is key and if you happen to be overindulging in one particular food, be sure to run it by your OBGYN, midwife, or dietitian.
Nutrient breakdown
Because it is a citrus fruit, lemons contain a good amount of vitamin C and a number of vitamins and minerals including B-vitamins, niacin, and folate (1).
One small lemon contains:
- Calories: 25 calories
- Carbohydrates: 8 g
- Fat: 0.3 g
- Protein: 0.9 g
- Fiber: 2 g
- Vitamin C: 45 mg
- Calcium: 22 mg
Vitamin C, immunity, and fetal development
Vitamin C is an important antioxidant and helps build immunity in the body. During pregnancy, women are at higher risk of developing illnesses because your body is protecting both you and baby. Keeping your immunity up during this time is critical.
Not only is vitamin C important for mom’s immunity, but it has also been linked to birth weight and length (2). Especially when both vitamin C and E were high in the second trimester of pregnancy, according to this study.
Another study also found that an increased intake of vitamin C in mid-pregnancy resulted in increased fetal growth and infant growth for up to 6 months of age (3).
Lastly, vitamin C increases the absorption of iron, another crucial nutrient for a healthy pregnancy. Squeezing lemon on high iron foods will increase the absorption, ideal for those who struggle with anemia or are only getting their iron from plant foods (4).
Does lemon help with nausea?
“Morning sickness” or nausea can be tough especially in the first trimester.
Some research suggests that diffusing lemon essential oil may be a great homeopathic remedy to help settle your stomach.
In 2015, 100 women were studied who complained of mild to moderate nausea with or without vomiting (5).
In this double-blinded study, half were given lemon oil to inhale when they felt nauseous and the other half were given a placebo. At least 25% of women who used the lemon essential oil found it to be effective in preventing nausea and vomiting (5).
A few drops in your diffuser may be a great homeopathic remedy to try.
Keep in mind, ingesting essential oil of any kind is not recommended as they are not regulated by the FDA.
Lastly, be careful when using lemon drops for nausea as these usually contain a lot of sugar.
Lemon juice in pregnancy, is this safe?
If you’re craving a tall glass of lemon juice, there may be a few reasons to put on the brakes.
Sugar
The concern with many fruit juices is the sugar content and lack of fiber.
Although the sugar is more natural, coming from a fruit, it is likely you are getting much more by drinking the juice compared to eating the actual fruit. You are also missing out on important fiber when you juice fruits as opposed to eating them.
Heartburn
Lemon juice is acidic in nature and can be a bad recipe for heartburn. Even drinking beverages like lemonade can contribute to heartburn which is already a common annoyance during pregnancy.
Tooth erosion
Tooth erosion means losing the enamel coating that covers your teeth and is not a good thing.
Pregnant women are already more susceptible to inflammation in the mouth and potentially other tooth issues. A 2015 study showed lemon juice to be one of the top beverages contributing to tooth erosion, even higher than the soda Coca-Cola (6).
Is lemon water good for pregnancy?
Hydration during every stage of life is important, and pregnancy is no exception.
Water helps carry nutrients and oxygen to our cells, regulates body temperature, and helps the kidneys to excrete toxins (7).
Women who are pregnant should increase their water intake as their body weight and blood volume is constantly changing.
More fluid sounds like a nightmare to most pregnant women but can also aid in relieving constipation and help to prevent urinary tract infections (8).
Adding lemon to your water is more than safe in pregnancy and can help add some zest and flavor to increase your intake when plain water sounds unappealing.
How else can I use lemon in pregnancy?
- In salad dressing
- Wedges in water
- Lemon juice in meat marinades
- Lemon oil in a diffuser
- Baked goods
- Garnish with the rind zest
The Bottom Line
- All in all, lemons during pregnancy are perfectly safe for you and your baby.
- The vitamin C in lemons contributes to increased immunity, adequate fetal growth, and enhanced iron absorption.
- They may also be the holistic remedy you are looking for to relieve that dreaded nausea or the perfect way to zest up your water.
By Lauren Gannon, RD and Ryann Kipping, MPH, RDN, CLEC | Owner & Founder
Dates
Coconut
Chia Seeds
Have you been wondering if eating chia seeds while pregnant is beneficial to you and your baby?
Chia seeds come from a desert plant, from the mint family, called Salvia hispanica. You may know them for their dark, black color, and all of the fun recipes that chia can be incorporated into (chia pudding, anyone?).
While pregnant, you’re doing everything you can to make the healthiest choices possible for you and your growing baby. Let’s sort out the facts about chia seeds and pregnancy!
Are chia seeds safe during pregnancy?
Chia seeds are safe to eat during pregnancy and, like many other whole grains and seeds, contain numerous beneficial nutrients for pregnancy, which will be discussed more below.
What food group are chia seeds in?
Chia seeds are unprocessed, whole grains, and are the seed of the flowering plant Salvia hispanica grown in several Latin American countries, as well as Australia. Legend has it that ancient warriors attributed their strength and stamina to this tiny seed (1).
Chia seeds are either white or black in color, but you may be used to seeing the dark chia seeds in your local grocery store. There is no nutritional difference depending on the color of the chia seed, unless it is brown, which means it is not ripe.
They are 9% water, 46% carbohydrate (mostly fiber), 34% fat, and 19% protein (2).
These little seeds pack a plentiful nutrition punch. They are considered to be a complete protein source, which means chia seeds contain all nine essential amino acids (3).
Amino acids are the building blocks for protein, and essential amino acids are so important to obtain from your diet because your body cannot make them.
Protein is important during pregnancy as it helps your baby grow (4). Protein needs vary person to person and your needs continue to increase as you move throughout pregnancy (5).
A woman who weighs around 150 pounds, needs close to 80 grams of protein per day in early pregnancy.
Nutrient breakdown
1 Tablespoon (13 grams) Chia Seeds
Energy: 60 calories
Carbohydrates: 5 g
Fat: 4 g
Protein: 2 g
Fiber: 4 g
Calcium: 80 mg
Iron: 1.08 mg
Cholesterol: 0 g
All values provided by the USDA nutrient database
Benefits of chia seeds during pregnancy
Omega-3 fatty acids
Chia seeds are an excellent source of omega-3 fatty acids, containing 7 grams per 1 tablespoon.
Most of the omega-3 fatty acids in chia seeds are ALA (alpha-linolenic acid), which exerts antioxidant and anti-inflammatory effects (6).
ALA is a type of omega-3 fatty acid, just like DHA, however, they are not equivalent in function.
DHA is a crucial nutrient in the development of your baby’s brain and has been studied quite a bit in relation to cognition after birth (7).
ALA is converted to DHA but at a very poor rate. Therefore, you still need to get DHA in your diet from sources that contain DHA directly, like fish (8).
Most experts agree DHA is the most important omega-3 and we know this is true during pregnancy. But, not to worry, chia seeds have other benefits besides containing high amounts of ALA.
Fiber
Chia seeds contain a unique blend of soluble and insoluble fiber, so they can be beneficial in alleviating pesky gastrointestinal (GI) issues, like constipation.
The high fiber content coupled with protein may even help reduce your risk of developing gestational diabetes (9). With guidance from your dietitian or doctor, chia seeds may also make a great diet addition if you have been diagnosed with gestational diabetes (2).
One study suggests chia seeds can help mitigate the adverse effects a high sugar diet has on our health from during pregnancy to adulthood (10).
Mineral content
Lastly, chia seeds are high in a variety of minerals important for pregnancy such as iron, calcium, magnesium, zinc, and phosphorus.
They also provide a wide variety of antioxidants (2).
Interestingly, chia flour has been shown to increase hemoglobin concentrations in animals (11). Swapping wheat flour for chia flour also increases the fiber content of the product (12).
If you are looking to get creative in the kitchen while also increasing your iron levels, this may be your new favorite ingredient!
Are there risks to eating chia seeds during pregnancy?
Chia seeds are a low-risk food to consume in and outside of pregnancy, but there is one important note to mention.
Some people report GI discomfort when overindulging in chia seeds such as constipation, diarrhea, or general discomfort like bloating. If you do notice any of these symptoms, you can try soaking them prior to consuming them.
Before adding more chia seeds to your diet, consult with your registered dietitian or doctor, especially if you are on any medication.
Next, we will discuss the appropriate portion sizes.
How many should I eat?
Adding 1-2 tablespoons of chia seeds to your diet is a good start. It’s important to increase your water intake due to the fiber content discussed above.
If you enjoy chia seeds and tolerate them well, you can add more than the initial 1 tablespoon to your diet a day, but like anything else, moderation is key.
Research shows that eating high amounts of ALA has no adverse effects on pregnant women consuming up to 600 mg of ALA per day (13).
Although keep in mind what we discussed above, you should not be relying on chia seeds for your daily dose of omega-3’s.
How to include chia seeds in your prenatal diet
Chia seeds can virtually be thrown on any food or dish. Even the more involved recipes that use chia seeds are easy and fun to make.
Here are several ways to include chia seeds in your diet:
- Use as a yogurt topping
- Add to smoothies
- Add to oatmeal
- Make chia pudding
- Add to overnight oats
- Add to avocado toast
- Swap regular flour for chia flour
- Have you heard of chia water?
Mix ¼ cup of chia seeds in 4 cups of water. Let it sit for 20-30 minutes, then enjoy. Additionally, you can add some chopped fruit to give it a flavorful addition.
The Bottom Line
- While there isn’t a lot of research on chia seeds while pregnant, the general consensus is that consuming chia seeds during pregnancy is safe, and even beneficial to a growing baby.
- Chia seeds do contain omega-3’s but even better is their high fiber and mineral content.
- Adding them to your diet may even help balance your blood sugars and decrease your chance of developing gestational diabetes.
- If you want to start adding them to your prenatal diet, there are many recipes you can try such as chia pudding or simply adding them to your smoothie.
- It may take some time to get used to the flavor and texture of chia seeds, but it’s well worth it for all of the powerful benefits these tiny seeds provide.
By Alexa D’ Orazio, MS, RDN and Ryann Kipping, MPH, RDN, CLEC | Owner & Founder
