Pregnancy is a wonderful period of a woman’s life when she experiences a lot of new things for the first time. This extraordinary experience demands extraordinary and mindful choices during pregnancy in her diet to make it more nourishing for the baby and herself. Your choices decide the health of your baby in the long term. Your body needs a continuous supply of all the essential nutrients, which come from the right amount and choice of food. So, what would be more beneficial than fruits when it comes to vitamins and minerals?
The need for nutrients becomes very high during pregnancy. So to add more vitamins and minerals, what could be a better way than fruits? But What fruits should a pregnant woman eat? Are all fruits that come in the market safe? Let us study pomegranates, which every woman wants to consume.
Nutritional Value Of Pomegranate
According to the USDA, the nutritional value of the pomegranate per 100 g is given below in Table (1):
| Sr. No. | Nutrients | Per 100 g |
| 1 | Water | 77.9 g |
| 2 | Energy | 83 Kcl |
| 3 | Protein | 1.67g |
| 4 | Total lipid (fat) | 1.17g |
| 5 | Ash | 0.53g |
| 6 | Carbohydrate, by difference | 18.7g |
| 7 | Fiber, total dietary | 4g |
| 8 | Total Sugars | 13.7g |
| 9 | Calcium, Ca | 10mg |
| 10 | Iron, Fe | 0.3 mg |
| 11 | Magnesium, Mg | 12 mg |
| 12 | Phosphorus, P | 36 mg |
| 13 | Potassium, K | 236 mg |
| 14 | Sodium, Na | 3 mg |
| 15 | Zinc, Zn | 0.35 mg |
| 16 | Copper, Cu | 0.158 mg |
Is It Safe To Have Pomegranate In The Course Of Pregnancy?
The answer is most likely yes, as there is no evidence to suggest otherwise. Consuming pomegranates and drinking pomegranate juice in moderation during pregnancy is considered very beneficial. Pomegranate contains vital nutrients, which are essential for the expecting mother. Therefore, most doctors encourage eating pomegranates during pregnancy.
Nutritional Benefits Of Consuming Pomegranate During Pregnancy
Following are some of the health benefits of having pomegranates during pregnancy:
1. Pomegranates Are Rich In Fibers
As pomegranates are rich in fiber, they help regulate bowel movements and help prevent constipation and other bowel-related issues, which are common during pregnancy.
2. Pomegranates Are A Great Source Of Antioxidants
Antioxidants improve the immune system and protect cells from damage, which is particularly beneficial during pregnancy as they aid in repairing placental cells. Polyphenols are one of the groups of antioxidants found in pomegranate. Polyphenols help to decrease the chances of brain damage in the baby. (2), (3).
3. Pomegranates Are Rich In Iron
Expecting mothers are prone to pregnancy anemia. Iron deficiency leads to anemia, which in turn triggers several issues like preterm delivery, low birth weight of baby, etc. To ensure a healthy level of iron, most doctors recommend iron supplements. Incorporating pomegranate into your daily diet helps maintain blood iron levels.
4. Pomegranates Are Rich In Vitamin C
Vitamin C helps to improve the absorption of iron from other food sources. It also helps to maintain a perfect immune system during pregnancy.
5. Pomegranate Has Anti-Viral Properties
The phytochemicals in pomegranate have antiviral properties that help protect expectant mothers from infections such as fever.
6. Helps In Lowering Blood Pressure
The phytochemical compound present in the pomegranate helps to bring down blood pressure, which is significant, especially when you are in the later stage of pregnancy or at risk of experiencing preeclampsia. (4)
7. Pomegranate Is A Dependable Source Of Calcium
Pomegranate positively affects bone health and bone density as it is a good source of calcium, which is highly beneficial during pregnancy.
8. Help to Increase Uterine Contraction During Delivery
According to recent studies, intake of pomegranate seed extract towards the end of pregnancy helps stimulate uterine contracts and thereby ease labor.
9. Helps in Preventing Anemia
Pomegranate seeds are rich in iron. Thus, it improves iron levels in the body and helps prevent anemia in both the mother and the fetus. (5)
10. Reduces The Risk Of Injury To The Placenta
Drinking pomegranate juice during pregnancy reduces the risk of injury to the placenta. It is always recommended to consume pomegranate juice in moderation.
11. Strengthens The Bones
It is rich in Vitamin K and Calcium. It helps in strengthening the bones of mother and baby as well. Additionally, the high vitamin C content aids in the development of baby teeth. (4a).
Is There Any Risk Associated With Eating Pomegranates During Pregnancy?
Pregnancy is a delicate matter, and it is always better to ask your doctor before having your favorite pomegranate. There are certain risks associated with eating pomegranate during pregnancy in specific scenarios:
1. If You Are Taking Certain Medicines
Pomegranate might interact with certain medications you are taking in the course of pregnancy, such as:
- ACE Inhibitors are medicines used to control high blood pressure and kidney damage.
- Blood thinners. Eating pomegranate along with medicines for thinning blood increases the risk of bleeding.
- Medicines for lowering blood pressure. Pomegranate itself reduces blood pressure. Eating pomegranates along with medicines to decrease blood pressure results in bringing down the blood pressure too low.
- Statins, the medicines used to lower cholesterol, can interfere if you eat pomegranates. Therefore, ask your doctor before including pomegranate in your diet if you are taking any of these medicines.
2. If You Are Taking Iron Supplements
Pomegranate is rich in iron. It is better to tell your doctor that you eat pomegranate regularly because this will help the doctor reconsider the dosage of the iron supplement. This helps to eliminate the issues due to the overdose of iron.
3. If You Are Overweight
Pomegranate juice is high in calories, so take it moderately especially if you are supposed to control weight in the course of pregnancy.
4. Never Take Any Forms Of Pomegranate Extracts
Avoid taking pomegranate extract as the rind (tough outer skin) in the extract contains potentially harmful elements, which can induce early labor or miscarriage. (6)
Is Pomegranate Juice Equally Beneficial As Pomegranate Fruit?
Yes. When it comes to nutritional and health benefits, both pomegranate juice and pomegranate fruit are equally beneficial. This is on condition that you are drinking pure pomegranate juice without added sugar or any other ingredients.
Following are some of the health benefits of drinking pomegranate juice during pregnancy :
- A recent study shows that pomegranate juice reduces the chances of pre-eclampsia, premature delivery, and intrauterine growth restriction of the fetus when the expecting mother drinks it regularly.
- Minimize the risk of injury to the placenta.
- Pomegranates are a great source of vitamin K, which aids in the baby’s bone development.
- Rich in folate, pomegranate juice will help to shield the baby from various birth defects, like neural tube birth defects.
- Eight ounces of pomegranate juice possesses around 140 calories, thus helping to satisfy the need for extra energy during pregnancy.
- It helps to keep you well hydrated, which is vital in the course of pregnancy.
Pomegranates are one of the best and most accessible fruits, rich in antioxidants, and highly beneficial for babies. It can be consumed either as juice or as fruit. They have healthful advantages for the entire family. Therefore, if you are pregnant, add it to your shopping list and reap the boon.
How To Incorporate Pomegranate Into Pregnancy Diet
Pomegranate seeds and juice can be added to the diet in multiple ways. It is not only a way to nourish your body but also it makes food look good and tasty. And if the food appears delicious to the eyes, it is easy to consume.
So, here are some ways in which you can incorporate pomegranate into your diet:
- Add pomegranate seeds to your smoothies.
- Garnish your salads with pomegranate seeds and also you can add a few to the salad dressings.
- Add a good amount of seeds to your oatmeal or porridge.
- Consume it with your full bowl of fruits.
- You can add it to your puddings, your sandwiches, and your other savory dishes.
How Much Pomegranate or Pomegranate Juice Can I Safely Consume During Pregnancy?
There is no specific recommended dose for pomegranate fruit or juice. Consuming pomegranate or drinking its juice is considered safe for all healthy individuals.
For healthy individuals, consuming 8 to 12 ounces of pomegranate juice is safe. Pregnant women should avoid pomegranate extract, as it may contain harmful fruit rind. It is always advised to consult your dietitian for a proper diet plan.
Precautions To Take When Consuming Pomegranate During Pregnancy
It is always suggested to consume whole fruit rather than fruit juice, as fruit contains more fiber, which is good for the health of mother and baby. Fiber keeps blood glucose regulated in the body.
One should always check for if there is any extra amount of sugar added or not; any extract, roots, or stems are added. One should always check for the quantity it is consuming. Always take fresh and clean pomegranate to eat. It is always advised to check with your nutritionist or doctor before consuming any food.
FAQ’s
1. Is It Safe To Consume Pomegranate Seeds During Pregnancy?
Yes, It is safe to consume pomegranate during pregnancy. But one should always check with your healthcare provider for the recommended amount for you.
2. Which Is The Best? The Homemade Pomegranate Juice Or Store Bought One?
It is always best to consume homemade pomegranate juice or fruit. Store-bought juices contain extra sugars and preservatives, which may be harmful to the mother and baby.
3. Can Pomegranate Help With Anemia?
Pomegranate seeds are a very good source of iron, folate, vitamin C, vitamin A, and other vitamins which are important to increase the levels of hemoglobin in the body. Hence, It helps in improving anemia.
4. Should I Avoid Pomegranate If I Have Gestational Diabetes?
In gestational diabetes, blood glucose needs to be monitored every time. One can eat pomegranate seeds but in recommended amounts according to condition and recommended by the doctor or dietitian.
5. Which Time Is Best To Have Pomegranate Or Pomegranate Juice During Pregnancy?
A pregnant lady can consume pomegranate juice or seeds during the first, second, and third trimesters in moderation.
Reference
- U.S. Department of Agriculture, Agricultural Research Service – https://fdc.nal.usda.gov/food-details/2709267/nutrients
- Maternal-fetal medicine specialist Michael Nelson, MD, PhD –https://medicine.washu.edu/news/pomegranate-juice-may-prevent-pregnancy-complications/
- Cleveland Clinic, The Health Benefits of Pomegranates – https://health.clevelandclinic.org/pomegranate-benefits
- Dr. Ujwala Patil, founder of Polaris Health Care, specializes in gynecology and obstetrics- https://www.polarishealthcare.in/post/fruits-during-pregnancy
- Murphy MM, Stettler N, Smith KM, Reiss R. Associations of consumption of fruits and vegetables during pregnancy with infant birth weight or small for gestational age births: a systematic review of the literature. Int J Womens Health- https://pubmed.ncbi.nlm.nih.gov/25349482/
- National Center For Complementary And Integrative Health -, https://www.nccih.nih.gov/health/pomegranate
