Oranges are a delicious fruit and are a great source of vitamin C. It is a beloved fruit of many, whether taken as tangy juice or fresh slices. However, you must be cautious about everything you consume when pregnant, and you may be confused about eating oranges during pregnancy. Read this post to learn about how safe it is to eat oranges when pregnant, their health advantages, how to incorporate oranges into your pregnancy diet, and any potential side effects.
Is It Safe To Eat Oranges During Pregnancy?
Oranges are safe to eat during pregnancy, but you should have them in moderation. They provide plenty of nutrients and are a rich source of vitamin C, folic acid, calcium, potassium, and more. In order to reap the benefits of oranges, you can consume them every day. When eaten in excess they have some uncomfortable side effects. The high fiber content in oranges affects digestion directly. When eaten too much, this might lead to abdominal cramps and diarrhea.
Health Benefits Of Oranges During Pregnancy
Leyla Shamayeva, MS, a New York-based registered dietitian, says, “Satisfying that orange craving is one way to reap benefits for both mom and baby. The calories aren’t excessive, but they pack in a punch of micronutrients, including calcium, potassium, and vitamin C, which a mom needs during pregnancy. “It’s this vitamin C that supports the baby’s immune system and collagen production, and also aids iron absorption from all the healthy non-heme iron sources mom is enjoying, for example, beans and spinach.” Here is a quick look at the nutritional benefits that you and your unborn child will get from oranges:
1. Improves immune system functions
Vitamin C boosts the immune system, and pregnant women require healthy immunity as they may be prone to many allergic and food-borne illnesses. Consuming oranges will not only strengthen your immunity but also keep your baby healthy (1). The healing properties of oranges come from their phytonutrient compounds like anthocyanins, citrus flavanones, a variety of polyphenols and hydroxycinnamic acids. Vitamin C also helps to absorb certain nutrients such as iron that in turn helps form the baby’s cartilage, blood vessels, bones, and tissues.
2. Aids brain development
The need for folate increases by five to ten times during pregnancy and oranges can fulfill the requirement. Folate aids the development of the fetal brain and prevents neural tube defects in babies. Folate also helps develop new blood cells and tissues, and improves the baby’s birth weight (2).
3. Prevents constipation
The rich fiber content helps in easy bowel movements and prevents constipation which is a common problem during pregnancy (3). The fiber in oranges not only help in good digestion but also regulates blood pressure, cholesterol, blood sugar, and prevents atherosclerosis.
4. Controls blood pressure
The high potassium index of oranges prevents hypertension in pregnant women by controlling blood pressure (4).
5. Promotes hydration
Oranges contribute greatly to the daily fluid intake, thus providing sodium and potassium to maintain the fluid levels in the body (5).
6. Treats kidney stones
Oranges increase the pH value of urine, thereby increasing the citric acid excretion from the body. The fruit, therefore, helps in the prevention of kidney stones (6).
7. Supports respiratory system
The high carotenoid content in oranges helps in maintaining respiratory health during both normal and pregnancy phases (7).
8. Benefits skin
Vitamin C in oranges offers two beauty benefits. The antioxidative effect keeps the skin moist and taut, and also helps you deal with acne, which is a common problem during pregnancy (8).
Are Orange Peels Good For You?
Orange peels contain double the amount of vitamin C than the fruit does. They are a rich source of antioxidants and have anti-inflammatory properties. Therefore, they are perfect for consumption during pregnancy. Simply grate the peel and add to yogurt, porridge, or salads. But you need to wash the orange thoroughly before using the peel. You could also wash them in warm water. However, note that the peels of fruits and vegetables are laden with pesticides and harmful microbes. Also, you need to eat the fruit in moderation.
How Many Oranges Can You Eat In A Day?
The US National Institute of Health recommends a daily dosage of 85 milligrams of vitamin C, which can be obtained from two oranges. But you need to consider the quantity of vitamin C present in the other fruits and foods that you may consume in the day. Therefore, make sure that your overall intake of vitamin C meets the recommended daily dosage, as oranges are acidic in nature; and excess consumption could lead to acidity issues.
What Is The Best Time To Eat Oranges?
Oranges or any other citrus fruits can be eaten at any time of the day, even on an empty stomach. You can eat them two to four times a day by including the fruit in your diet in various ways.
How To Include An Orange In Your Diet?
Here are a few suggestions:
Add some sliced oranges to a salad for extra taste
Mix with other fruits for a rich fruit bowl
Peel and blend the fruit with some water and sugar for fresh orange juice
Top orange slices with brown sugar and microwave them to broil.
Make orange juice cups or popsicles by putting in molds and freezing them.
Oranges are indeed nutrient-packed fruits, and are very easy to eat. But, they could come with a bunch of side-effects.
Side Effects Of Oranges In Pregnancy
Although the benefits of eating oranges are multifold. During pregnancy, you must be aware of the unwanted effects of their excessive consumption.
The high citric acid content can lead to a sore throat and is also bad for the enamel (9).
It can increase the fiber content in the body, which may have a negative effect on digestion, leading to loose motions and abdominal cramps.
It can increase your calorie intake and sugar levels, thus putting you at risk of gestational diabetes if you eat them excessively.
Being high in acidity, they can cause heartburn. If you suffer from gastroesophageal reflux disease (GERD), it may aggravate the condition. Image: iStock
Excess vitamin C can lead to preterm labor (10).
With all that information, you might have a few questions to ask. In the next section, we have covered a few commonly asked questions.
Fortified orange juice is also a good option in case you are experiencing morning sickness or are lactose intolerant. However, you should consult your healthcare provider before using it (11). Shamayeva recommends, “Skip freshly squeezed options like those you’d get at a fresh juice bar or make at home. They may have listeria and other potential microorganisms.”
