It’s not just the gently curving shape that makes an avocado feel appropriate for pregnant women, avocados are packed with perfect nutrients for your pregnancy diet. They are also a great addition to your diet when you are trying to conceive and perfect for breastfeeding mums too!
Need some additional avocado facts to encourage you to add even more of our favorite fruit to your pregnancy menu? Here goes …..
Avocados are an excellent source of monounsaturated fat – which can help protect against heart disease and lower blood pressure. The oils found in avocado include oleic acid and linoleic acid, recommended to help prevent high cholesterol.
Avocados contain high levels of folate and potassium, both of which are essential for your pregnancy diet. They also have more soluble fiber than other fruits.
According to a study published in the US journal Nutrients, ‘avocados precisely fit the description of a federally recommended food for a pregnant or lactating population,’ stating that they ‘offer a range of beneficial nutrients that can make a substantial contribution to a nutrient-rich diet, when offered as a staple food for the periconceptional period, as well as during pregnancy and lactation’ * Which loosely translates as avocados are good when you’re trying to conceive, beneficial during pregnancy and good when you’re breastfeeding as well!
Avocados do have quite a high-calorie content….but just half an avocado counts as one of your five a day and you can weigh up the health benefits during pregnancy versus the number of calories
Avocado oil has a similar composition to olive oil. Use it for cooking or replace olive oil with avocado oil in a salad dressing.
Though there may not be a direct cause and effect in the studies that have examined the health level and eating habits of avocado eaters, it would seem as though people who eat avocados tend to be healthier, overall. Maybe it’s the improved absorption of other nutrients. Maybe it’s because they’re more conscious of what they eat. Whatever the reason, you couldn’t go wrong giving it a try!
How Many Avocados Should You Eat Per Day?
Reproductive specialist and nutritionist Doctor Andrew Orr says, “You actually can’t eat too many of them! They are full of good fats (omega oils), protein, enzymes, amino acids, vitamins, and more. They’re great as a meal on their own, in green smoothies, desserts, dips… I love using them for breakfast!”
He adds, “On a traditional Chinese medicine level, avocado is nourishing to both the womb and the baby. Avocado should definitely be eaten during pregnancy – and it’s a great food for fertility too“.
Five Delicious Ways To Eat Avocado
Now you know that avocado is good for you and baby, you might want to try to include more of this wonder fruit in your diet. Here are five quick and easy ways to enjoy avocado:
#1: Avocado On Toast
This is a super simple breakfast idea that will fill you up, give you a boost of vitamins, and keep you away from the sugary cereals lurking in your kitchen cupboards.
Simply mash or slice the avocado on toast. Opt for wholegrain bread, which has a lower GI and contains more fiber.
#2: Avocado Salad
Avocado is the perfect ingredient in your summer salad. A salad is a great lunch option. It will boost your intake of vitamins and minerals throughout the day.
You probably already have a list of salad staples, including tomato, cucumber, and leafy greens. Adding avocados to the mix will make that salad even healthier.
The soft texture of the avocado tastes great in salad, especially alongside crunchier salad foods, such as celery and radish.
#3: Roasted Avocado
If you’re looking for healthy dinner options that taste good and fill you up, then look no further.
Avocado might not seem like the type of food you can roast, but try it once and you’ll never look back. It tastes great on top of a jacket sweet potato.
Simply peel and chop the avocado and place in a roasting tray, along with some vegetables such as red onion, olives, and cherry tomatoes. Put a blob of coconut oil on top, and then roast, at 180 degrees, for about 25 minutes.
Serve with your jacket sweet potato and voilà, a hassle-free and healthy dinner for you to enjoy.
It wouldn’t be possible to write a list of avocado dishes without including guacamole. This tasty dip is easy to create and full of goodness. Simply mash up an avocado, then add some lime and salt to taste (or skip the salt altogether). Serve with vegetable crudites, bread sticks, crackers or tortillas.
#5: Baked Egg In An Avocado
For a delicious, nutritious breakfast, or just as a snack, baked eggs in avocados pack a nutritious punch! They are loaded with protein to keep you full and your blood sugar levels stable, as well as good fats, to nourish your brain. It just doesn’t get any better than this!
Remove the stone, and place the avocado halves on a baking tray. To make sure they are stable and won’t tip over you might need to slice off a little skin from the bottom. Scoop out a little avocado flesh if you need to make the hole a little bigger.
Crack two eggs into a bowl, making sure the yolks don’t break. Gently spoon the yolks into the centre of the avocado halves, then add egg white until each hole is full. Bake at 220C (425F) until the eggs are cooked, which will be around 15 or 20 minutes. You might like to season with salt, pepper, chives, or anything you like. You can also top them with some bacon or salsa. Enjoy this creamy, delicious treat!
Most foods are good to eat during pregnancy but you need to take them in moderation. The same is the case with avocados too. Do not overeat them because they are good for your health. Do not avoid them completely either. Include avocados in your diet, and mix them with other fruits and vegetables.So, how are you going to include this superfood in your diet during pregnancy? Tell us about it and also, if you know any other recipes, you may drop them in the comments section below.