Research-backed
Image: Shutterstock
The thought of navigating pregnancy while you feel hot and sweaty can well… actually make you sweat. But there’s good news. The summer season brings with it an abundance of delicious and healthy fruits and vegetables. These summer foods are perfect to beat the heat, and they are packed with nutrition for you and your baby. Below we list down healthy summer foods that are guaranteed to satiate your cravings and keep you hydrated during the warmer months.
1. Watermelon
Image: Shutterstock
The scorching heat of the summer months can make you dehydrated and dizzy. That is why it’s important to increase your fluid intake. Watermelon contains 90% water which helps in hydration during summer, and the natural sugars present will also satisfy your sweet cravings. It also has antioxidants and provides electrolytes such as potassium (1). You could have it fresh or juiced. The best way to beat the heat with this fruit is to make watermelon popsicles with the frozen slices.
2. Yogurt
Image: Shutterstock
Yogurt is packed with potassium, riboflavin, calcium, vitamins B6 and B12, and magnesium (2). It helps prevent digestive issues, protects bones, and the probiotics present in it boosts the immune system. While purchasing yogurt, make sure you buy those with no added sugar or other additives. You could have it for breakfast as overnight oatmeal yogurt cups or make berry greek yogurt parfait with granola.
3. Egg
Image: Shutterstock
Eggs are a staple food all year round. Eating eggs can strengthen your muscles, promote brain health, keep the immune system healthy, and lower the risk of heart disease. They also help maintain a healthy pregnancy as they are packed with omega 3 fatty acids, vitamin D, and folic acid, which help prevent congenital disabilities during pregnancy (3). While cooking eggs, make sure they are thoroughly cooked to avoid the risk of bacteria. You could make an egg salad or a hearty egg salad sandwich that will provide you with lean protein and other nutrients during pregnancy.
4. Mango
Image: Shutterstock
Another good thing about summers, the sweet, creamy fruit is abundant this season and can be used to make juice, smoothie, lassi, mousse, salsa, and much more. Mangoes offer several health benefits and are packed with vitamin A, which is good for the skin and hair (4). If you’re a mango lover, this is the perfect time to satiate all your pregnancy cravings by using this fruit for both sweet and sour recipes.
5. Blueberries
Image: Shutterstock
This summer favorite can be added to smoothies or to top off your oatmeal bowl. The succulent berries help aid constipation during pregnancy because of their fiber content. They are packed with calcium, magnesium, vitamin K, and manganese that help maintain healthy bones. Blueberries also contain iron and zinc, which play crucial roles in bone health (5). This nutritious fruit also helps in lowering blood pressure and managing diabetes. Frozen blueberries can be used to whip up a smoothie with yogurt or low-fat milk during summer. They can also be used as topping on cereal, pancakes, waffles, and yogurt.
6. Tender Coconut
Image: Shutterstock
Tender coconut water is the perfect drink to quench your thirst during the sweltering summer months. They are rich in electrolytes and minerals and help your body stay hydrated (6). This natural sports drink has fewer carbohydrates and is low in calories compared to other juices. Coconut water is also packed with potassium and helps maintain electrolyte and fluid balance after exercise. The antioxidants present in them also neutralize the oxidative stress and free radicals caused by the workout. However, make sure you drink it in its natural, unprocessed form and avoid going for drinks with added sugars.
7. Tomatoes
Image: Shutterstock
Tomatoes are a versatile fruit that can be consumed as a soup, in salads, or eaten just like it is with some seasoning. Eating tomatoes may also help protect you from sunlight, smoke, and pollution as they are packed with vitamin C, a powerful antioxidant (7). However, during pregnancy, it’s best to avoid stepping out in the sun for long hours and always be sure to lather yourself with sunscreen. Tomatoes are also a good source of folate, which is required during pregnancy to prevent neural tube defects in fetuses.
8. Dark Leafy Greens
Image: Shutterstock
Dark leafy greens are a vital part of any healthy diet. They offer various health benefits and are a rich source of iron, calcium, potassium, magnesium, and fiber (8). They also contain high levels of vitamins A, C, E, and K. The dark greens are packed with folate that promote heart health and protect against certain birth defects. The most popular varieties include spinach, kale, collards, mustard greens, chard, and turnip greens. You could incorporate dark greens into your diet by adding them to a smoothie, salad, soup or eating them stir-fried or steamed.
Pregnancy can be challenging, especially during summer, as the hot, humid climate can make you sweat and result in dehydration and fatigue. That is why it’s essential to keep yourself hydrated and not compromise on your diet. We hope our list of summer must-eats during pregnancy will help you nourish yourself as the warmer months approach.
