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Like red apples, consuming green apples during pregnancy has several health benefits. They are a little sour in taste and are mostly used for cooking. However, you can enjoy them raw and reap several benefits such as better digestion, healthy skin, and prevention of DNA damage, to name a few. However, you should avoid consuming many of them because excess green apples may cause side effects. Read the post to know about the benefits of eating green apples when pregnant and the side effects of eating too many of them.
Key Pointers
- Green apples are a nutritious source of fiber, vitamins, and minerals, contributing to digestive and skin health, as well as blood pressure and blood sugar regulation during pregnancy.
- The consumption of green apples can also enhance appetite, maintain liver function, and alleviate body pains in pregnant women.
- Excessive intake of green apples may result in calorie depletion, weight loss, and fatigue.
- Therefore, it is advisable to incorporate calorie-dense foods into a pregnancy diet while consuming green apples to ensure comprehensive nutrition.
Nutritional Value Of Green Apples
Green apples have several essential nutrients that can support a healthy pregnancy. According to the USDA (U.S. Department of Agriculture), each 100gm of Green apples have the following nutritional content (1):
| Nutrient | Amount |
|---|---|
| Energy | 51kcal |
| Protein | 0.51g |
| Carbohydrate, by difference | 13.6g |
| Fiber, total dietary | 2.5g |
| Total Sugars | 10.6g |
| Calcium | 6g |
| Potassium | 107mg |
Benefits Of Green Apples During Pregnancy
Your body needs an extra dose of nutrients during pregnancy.
It has to support two lives, after all! With green apples in your maternal nutrition, you can expect the following benefits:
1. Good for digestion
You can expect a lot of digestive issues, like constipation and irritable bowel syndrome during your pregnancy journey (2). Green apples contain a lot of fiber, which can help keep your digestive system running smoothly.
Quick fact2. Improves appetite
Has your appetite gone for a toss? That’s a pretty normal experience for pregnant women. But the tart taste of green apple may just be the thing you need to jump-start your appetite! Furthermore, the lower acidic content of apples could also help in subsiding gastroesophageal reflux and heartburn by relaxing the sphincter muscles. This will soothe appetite-reducing symptoms like chest pain, heartburn, nausea, and regurgitation from recurring, encouraging you to eat more (12).
3. Helps prevent preeclampsia
High blood pressure or preeclampsia can prove to be dangerous – both for you and for your unborn baby. Vitamin C deficiency is one of the causes for severe preeclampsia or HELLP (3).
So, you need to ensure adequate vitamin C intake during pregnancy. Green apples contain ample amounts of this vitamin and can help protect you from these life-threatening diseases.
4. Good for the skin
Many women suffer from skin issues while pregnant (4). This can take a toll on your self-confidence. If you are looking for ways to keep your skin looking its best, try eating green apples! They contain vitamins A, B, and C – all of which work to keep your skin healthy and radiant.
5. Keeps liver healthy
Excessive bile secretion from your liver can cause severe complications while you are pregnant, including preterm birth (5). Green apples are known to be good for liver health and can prevent such issues.
6. Helps prevent gestational diabetes
Gestational diabetes is common during pregnancy. As per the CDC, there has been an increase in the percentage of mothers diagnosed with gestational diabetes during pregnancy from 6.0% in 2016 to 8.3% by 2021. But it can lead to many serious complications, including type 2 diabetes (6). Green apples can help manage blood sugar levels and may keep gestational diabetes at an arms length.
Ohio-based physician Dr. Kevin Huffman explains, “Green apples have a low glycemic index, meaning their incremental sugar levels prompt the pancreas to release just enough insulin, providing an appropriate amount without excess. While green apples are a good option during pregnancy, especially for those with gestational diabetes, it’s essential to strategically plan your menu. Since your ability to use blood sugar is limited because your pancreas is overwhelmed, it is always better to have foods that contain more fiber, like green apples, to help regulate blood sugar levels.”
7. Supplies nutrients
Vitamins A, C, B6 – you can find them all in green apples. This yummy fruit also contains ample amounts of minerals like calcium, iron, magnesium, potassium, etc. If you include green apples to your diet, you can get all these nutritional benefits with each bite!
8. Contains protein and antioxidants
Are you looking for meat-free sources of protein for your pregnancy diet? Give green apples a try. Proteins are a vital contributor to healthy brain development, which is further protected by the antioxidant quercetin found in apples. Quercetin has repeatedly undergone scientific testing to understand its ability to prevent oxidative stress-induced brain damage and the risk of Alzheimer’s disease (13).
9. Helps ease body pains
Pregnancy comes with body aches and pains. Your growing uterus puts a lot of pressure on your body. Consumption of green apples during pregnancy can help ease body aches by providing essential nutrients, making the pregnancy a little easier.
10. Helps reduce wheezing and asthma
Studies indicate that maternal intake of apples during pregnancy reduces the risk of asthma and wheezing in babies (14). This may be due to the presence of powerful antioxidants like flavonoids and quercetin in apples that prevent inflammation of the airways, reducing the risk of allergic and bronchial asthma. This fruit may also help prevent wheezing and allergic sinusitis inflammation in both mother and baby (13).
We are sure you are tempted to rush out and buy a basket of green apples right now! But hold on! They are not without their side effects.
Side Effects Of Consuming Too Many Green Apples
So, do you want to include green apples in your maternal nutrition today? That’s perfect. But you need to understand the side effects of eating too many green apples during pregnancy first.
1. Low on calories
You need a lot of calories during pregnancy. Green apples contain tons of protein but less calories. This can lead to a feeling of satiety. Without adequate appetite, you can suffer from fatigue. So, don’t just depend on green apples as they may fail to provide enough energy for pregnant women. Include calorie-rich foods along with it to get complete nutrition.
2. Can cause weight loss
You need to gain weight to sustain a healthy pregnancy. Too many green apples a day can make weight management and gain a problem and can even cause weight loss.
3. Risk of allergies or infections
The skin of green apples may contain several pesticides and bacteria from being transported and stored under several different conditions. Thus, eating them unwashed could result in infections or allergic reactions. Allergic reactions such as oral itchiness, throat discomfort, and inflammation of the lips or tongue could also occur in people who have cross reactivity to foods containing birch pollen (15).
Did you know?However, some pregnant women who are allergic to raw apples may not necessarily be allergic to them in cooked forms due to a change in their composition. Therefore, it is best to consult with a doctor on the same before including apples in your pregnancy diet (15). The following section covers a few ways in which you may add green apples to your diet.
Ways To Add Green Apples To Your Diet
The tart yet sweet flavors of green apple, along with its crisp texture, make it a great addition to both sweet and savory dishes. You may consider eating green apples paired with peanut butter as a snack or add them to other recipes.
- Blend apple slices with oranges, beetroot, and carrots to make refreshing juices. You may also blend in Greek yogurt, soaked nuts, and dry fruits to make a delicious smoothie.
- Add thinly sliced green apples to oatmeal, breakfast cereal, smoothie bowls, and pancake mixes.
- Add chopped apples to salads along with lettuce, spinach, cucumber, cherry tomatoes, walnuts, and feta cheese.
- Pair sliced and caramelized apples with braised or slow-roasted chicken, beef, pork, or seafood. You may also make apple jams, pickles, and sauces to pair with these meats.
- Add apple slices to turkey, ham, or bacon sandwiches, grilled cheese, wraps, fajitas, and tacos. The sweetness of the fruit may complement the saltiness of such meats well.
- Add chopped green apples to stews, tarts, custards, cakes, and crumbles to give a tartness to sweet desserts.
Frequently Asked Questions
1. Do apples help with nausea during pregnancy?
Yes, eating an apple on an empty stomach may help reduce nausea and enable you to continue following regular eating habits during the day (10).
2. Are green apples acidic?
Yes, apples are acidic fruits with a pH level between three and four (8).
3. How many apples can I eat in a day during pregnancy?
You may eat two cups of fruits a day during pregnancy. So, eat two apples during the day since one apple will be approximately equal to one cup (11).
You may have heard about consuming as many fruits and vegetables as you can while pregnant from your doctor and well-wishers. So, if you are thinking about green apples during pregnancy, add them to your diet. It is one of the best fruits to eat during pregnancy. It is a highly nutritious and juicy fruit that can provide for a healthy pregnancy by aiding digestion, helping with your daily dose of proteins, and maintaining glowy skin. As long as you have it in moderation, you can safely enjoy this green, sour, and healthy fruit during pregnancy.
Infographic: Ways To Include Green Apples In A Pregnancy Diet
Enriched with fiber, vitamin C, and other essential nutrients, green apples can be a nutritious and tasty addition to a pregnancy diet. So, check the infographic below to learn how to relish green apples when pregnant. Also, make sure to eat in moderation to reap the benefits. Illustration: Momjunction Design Team
Illustration: Health Benefits Of Eating Green Apples During Pregnancy
Image: Dalle E/MomJunction Design Team
Apples are a rich source of nutrients for both mother and baby during pregnancy. This video explains the benefits of eating apples during pregnancy.
References
- GREEN APPLES
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2431961/nutrients - Catherine S Bradley et al., (2007); Constipation in pregnancy: prevalence symptoms and risk factors
https://pubmed.ncbi.nlm.nih.gov/18055731/ - Ak Klemmensen et al., (2009); Intake of vitamin C and E in pregnancy and risk of pre-eclampsia: prospective study among 57 346 women.
https://pubmed.ncbi.nlm.nih.gov/19522799/ - Silonie Sachdeva; (2008); The Dermatoses Of Pregnancy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763729/ - Anna Glantz et al., (2004); Intrahepatic cholestasis of pregnancy: Relationships between bile acid levels and fetal complication rates.
https://pubmed.ncbi.nlm.nih.gov/15368452/ - QuickStats: Percentage of Mothers with Gestational Diabetes,* by Maternal Age — National Vital Statistics System, United States, 2016 and 2021.
https://www.cdc.gov/mmwr/volumes/72/wr/mm7201a4.htm#:~:text=Increases%20in%20gestational%20diabetes%20were,%3C20%20years%20(2.7%25) - Diabetes and Pregnancy.
https://medlineplus.gov/diabetesandpregnancy.html - Apples.
https://nutritionsource.hsph.harvard.edu/food-features/apples/ - Akyüz G. and Kasap İ; (2017); Residual effects of some pesticides used in the apple cultivation.
https://www.cabdirect.org/cabdirect/abstract/20183200310 - An OB/GYN’s Advice on Dealing with Morning Sickness.
https://trinitymedicalwny.org/morning-sickness-advice/ - Diet During Pregnancy.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/diet-during-pregnancy/ - How ‘bout them apples: Non-citrus fruit helps lessen effects of reflux disease.
https://www.ksre.k-state.edu/news/stories/2021/05/apples-help-lessen-effects-of-reflux-disease.html - An Apple A Day: 10 Health Benefits of Apples.
https://www.cchwyo.org/news/2023/december/an-apple-a-day-10-health-benefits-of-apples/ - An apple a day keeps the wheeze away.
https://pmc.ncbi.nlm.nih.gov/articles/PMC1971150/ - Pollen-Food Allergy Syndrome.
https://kidshealth.org/en/parents/oas-sydrome.html
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Read full bio of Jyoti Benjamin
Dr. Kevin Huffman is a doctor of osteopathic medicine and a board-certified bariatric physician. He is the founder of AmBari Nutrition, a platform for weight loss and dieting products. Dr. Huffman has treated more than 10,000 patients over three decades and is the founder & president of the American Bariatric Consultants.Dr. Kevin Huffman is a doctor of osteopathic medicine and a board-certified bariatric physician. He is the founder of AmBari Nutrition, a platform for weight loss and dieting products. Dr. Huffman has treated more than 10,000 patients over three decades and is the founder & president of the American Bariatric Consultants.
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