Kiwi Fruit During Pregnancy: Benefits, Side Effects and More

Table of Content

• Nutritional Value of Kiwi Fruit

• Benefits of Kiwi fruit in the first, second, and third trimesters

• Benefits of Kiwi Fruit During Pregnancy

• How to Eat Kiwi Fruit In Pregnancy?

• Side Effects of Eating Kiwi Fruit in Pregnancy

• Take-Home Points

• FAQ on Benefits of Kiwi Fruit During Pregnancy

Introduction

Pregnancy happens to be an unusual phase in a woman’s life and comes with profound moments and exceptional transformations. In the midst of the excitement and happiness, it is crucial to make careful decisions when it comes to your diet. Regular consumption of fruits can be very helpful throughout this remarkable journey.

But the question remains, is kiwi good for pregnancy? There are numerous health benefits of eating kiwi during pregnancy. During this period, your body undergoes incredible changes, and it demands a steady supply of vitamins, minerals, and antioxidants to support your health and foetal development.

In this blog, we are going to discuss the health benefits of kiwi fruit in pregnancy, side effects and more.  Are you searching on how to eat kiwi fruit during pregnancy? Read on to stay informed.

Nutritional Value of Kiwi Fruit

Do you know about the nutritional value of kiwi fruit? Below is a summary of the components that highlight the health and nutritional benefits of kiwi during pregnancy.

Is Kiwi Safe and Good to Eat During Pregnancy?

Given that you are now aware of the health benefits of kiwi fruit in pregnancy, let’s find the best time to eat it. Nevertheless, there are certain times you are not supposed to eat kiwi fruit. On that note, it is worth understanding when to eat kiwi fruit in every trimester of your pregnancy.

Benefits of Kiwi fruit in the first, second, and third trimesters

There are various health benefits of kiwi during pregnancy that may vary depending on the different phases of foetal development.

Kiwi Fruit in the First Trimester

It is common for mothers to experience irregular bowel movements during the first semester. Eating kiwi fruit may help to counter such abdominal problems. During the first semester, the overall development of the foetus is controlled. Kiwi fruit is loaded with vitamin B9, which prevents and fights illnesses. In addition, kiwi is packed with vitamin C, which may help to solve digestive complications.

Kiwi Fruit during the Second Trimester

During the second trimester, the baby grows rapidly and thus requires minerals, vitamins and other essential nutrients in adequate supply. The good news is that kiwi fruit may promote effective blood circulation, prevent anaemia, and help in absorption of iron. The high vitamin C content in kiwi fruit can also be beneficial during this critical phase.

Kiwi Fruit during the Third Trimester

The third trimester happens to be the last phase of pregnancy. It is during this that the baby develops fully. In this last phase, the baby requires an ample supply of vitamins, minerals, and nutrients. Among the kiwi fruit benefits in pregnancy is that it helps in better digestion and improves blood pressure. The high antioxidant content in kiwi may lower oxidative stress during the third trimester.

10 Benefits of Kiwi Fruit During Pregnancy

Kiwi fruit is not only delicious but also nutritious with several health benefits. Below are some of the major benefits of eating kiwi fruit during pregnancy:

1. Promotes Foetal Development

Beyond being a delicious choice, kiwi fruits have a high level of folic acid which is very crucial in averting foetal growth defects. Deficiencies in folic acid during pregnancy can cause neural tube defects which involve incomplete development of the spinal cord and the brain.

Examples of neural tube defects include:

• Spina bifida: This happens when the spinal cord and spinal column fail to completely close.

• Anencephaly: A condition whereby the scalp, skull, and brain don’t develop properly.

• Encephalocele: When an opening lets the brain tissues protrude in the skull.

Most of these defects occur during the first month of pregnancy, even before a woman knows she’s pregnant. Luckily, one of the benefits of kiwi fruit in pregnancy is that it contains folic acid which can help to prevent the formation of neural tube defects.

2. May Improve Mental Health

Studies demonstrate that kiwi fruit is a powerful mood booster and its effects are effective and very fast. In fact, the kiwi fruit can enhance your mood in as little as four days, according to one study.

The key ingredient in kiwi fruit that helps in boosting mood during pregnancy is vitamin C. Deficiencies in vitamin C have been associated with cognitive impairment and higher depression rates particularly in expectant mothers.

While kiwi fruit supplementation has been shown to improve vitality and mood within a few days, peaking happens around 14-16 days. 

Based on studies, kiwi fruit can improve your mental health in a number of ways which include:

• Improved sleep quality and quantity

• Enhanced physical activity levels

• Increased energy and reduced fatigue

• Heightened flourishing

• Improved mood

Although these studies point to the importance of incorporating vitamin C into your pregnancy diet pattern in boosting your mental health, they also suggest that the benefits are most pronounced when obtained from whole food sources like kiwi fruit.

However, researchers insist that more studies are necessary to ascertain the benefits of kiwi fruit in pregnancy regarding mental health. This is because these studies are observational and rely on participant self-reporting, which always doesn't guarantee accuracy.

3. Improves Eye Health

Kiwi fruit contain two compounds, lutein and zeaxanthin, which help in the formation of vitamin A. Vitamin A is vital in the body in keeping the cornea (the outer layer of the eye) clear and aids your vision when the eyes need to adjust to dimmer light.

These two components may also help to protect the eyes from cataracts and may absorb light that can cause damage to the retina.

Kiwi fruit is also packed with copper, which is a vital mineral that aids the function of the nervous system. The nervous system is very critical in the function of the retina, which is the part of the eye that helps to convert images into electrical impulses that are decoded by your brain.

4. Promotes Foetal Development

Beyond preventing neural tube defects in babies, kiwi fruit boosts the absorption of iron, which is very essential for the mother and foetal development. Iron helps in the formation of neurotransmitters, without which your body cannot function.

Kiwi also contains calcium that is crucial to both the mother and the baby. Specifically, calcium helps to maintain bone strength and improve skeletal health. Replenishing with calcium-rich foods is vital during pregnancy because your body may deplete its own stores and place you at a higher risk of bone loss and osteoporosis in later life.

Calcium also supports your baby’s rapidly developing bones, teeth, muscles and nerves. Since your body cannot produce calcium, you should look for it from other food sources and kiwi fruit is a good option. However, kiwi fruit can only give you about 23.5 micrograms of calcium whereas your body requires about 1,000 micrograms per day during pregnancy. It is thus wise to look for other sources of calcium such as dark, leafy green vegetables and supplements.

5. Boosts the Immune System

Kiwi fruit is loaded with high amounts of vitamin C, which helps to improve the body’s immune function. As a matter of fact, kiwi fruit contains 230% of the daily recommended intake of vitamin C. Every bite of this bold fruit will give you a burst of immune-boosting nutrients.

On top of that, one of the major health benefits of kiwi in pregnancy is the high content of antioxidants which help to eliminate free radicals that can cause oxidative stress. This will definitely protect your body against inflammation and disease,

Studies also demonstrate that kiwi fruit contain properties that may lower blood pressure, which can reduce the risk of stroke and heart disease.

The high-content of dietary fibre can also help to lower LDL or bad cholesterol, which is associated with medical conditions like atherosclerosis.

6. Helps to Regulate Blood Pressure

Kiwi fruit contains potassium, which is a key mineral that your body requires during pregnancy to maintain the balance of electrolytes and fluids in body cells. Most vegetables and fresh fruits like kiwi fruit contain potassium.

Deficiencies in potassium during pregnancy have been linked to chronic or severe vomiting and diarrhoea. Additionally, potassium is important for sending nerve impulses and helping the contraction of muscles.

During pregnancy, your blood volume expands significantly, and thus you will need more electrolytes (chloride, potassium, and calcium) to keep your bodily fluids in the right balance. Deficiencies in electrolytes during pregnancy can cause irregular blood pressure and symptoms like leg cramps, fatigue, weakness, abnormal heart rate, and constipation. The benefits of eating kiwi fruit during pregnancy are that it may help to counter these symptoms.

7. Rich Antioxidant Properties

Kiwi fruit is packed with antioxidants which possess anti-inflammatory properties. These antioxidants help to reduce inflammation associated with oxidative stress that may occur during pregnancy. Antioxidants help to modulate redox signalling pathways, which support normal functioning of cells and adaptation to stress.

During pregnancy, oxidative stress may compromise the immune system and make the expectant mother more susceptible to infections and other complications. Studies also demonstrate that antioxidants during pregnancy may be beneficial for the long-term health of the offspring, and lower the risks of certain diseases later in life.

8. Improves Hydration

Another major health benefit of kiwi fruit is that it is hydrating. A single kiwi fruit contains approximately 90% of water. This makes the fruit an excellent source of hydration that your body requires as you go about your daily activities.

During pregnancy, water helps your body to regulate temperature, repair skin, control mood, and aid in food digestion. If dehydration occurs, these processes may become compromised, making your heart and kidneys work harder.

One of the major kiwi fruit benefits in pregnancy includes its ability to keep you hydrated and to ensure that your body and your foetus remain healthy.

9. Improves Digestion

Both the flesh and the outer coating of kiwi fruit contain fibre. A large kiwi should give you about 7 grams of soluble fibre and 1 gram of insoluble fibre. 

Soluble fibre is usually found in plants and makes up the gel that prevents the food from moving too quickly along the digestive tract. Alternately, the insoluble fibre in kiwi fruit helps the food to move along the digestive tract.

Additionally, kiwi fruit is loaded with an enzyme known as actinidan, which helps to break down protein during digestion. Irritable bowel syndrome that many expectant mothers experience can be alleviated by the consumption of kiwi fruit that is rich in this enzyme.

10. Improves Sleep

A study demonstrated that one of the major benefits of kiwi fruit in pregnancy is that it improves sleep. According to the researchers, participants who consumed two kiwi fruits before bed reported better sleep quality and quantity. They speculated that the high content of antioxidants and serotonin might be the cause of the improvement in sleep.

There are several studies underway about foods rich in vitamins and antioxidants which show that they may have a positive impact on sleep. In addition, vitamin C may help with cardiovascular issues that are mostly associated with sleep problems like apnea.

How to Eat Kiwi Fruit In Pregnancy?

• Kiwi and pregnancy can make a very beautiful combination. You can eat kiwi in several ways which include:

• Cut the fruit in to slices and scoop the edible inner parts and enjoy

• Add it to your salads along with other types of fruits

• Make it an ingredient in your smoothies or yoghurt

• Consume frozen slices or pulp

Side Effects of Eating Kiwi Fruit in Pregnancy

Though uncommon, there may be some side effects of kiwi fruit for pregnant women.  Some may develop allergic reactions to kiwi either after consuming it or if they already have an allergy to pollen or latex. You should stop eating if you experience symptoms such as:

• Nausea, vomiting or stomach pain

• Itching of severe sourness in the mouth or throat

• Formation of hives or other types of inflammation, like swelling around the mouth and skin rashes

The Bottom Line

• Since there are many health benefits of kiwi fruit in pregnancy, it is an ideal option during the entire period. You can try adding some kiwi fruit recipes to your pregnancy diet to reap its immeasurable benefits of vitamins and minerals.

• Plus, if you eat kiwifruit during pregnancy, your unborn baby will also reap these benefits while in your womb and later in life. 

• Kiwi fruit can be prepared in a number of ways. It can be used to create burgers or salsas, as a great addition to salads, bread, muffins, or chia pudding, or as a topping for meat or chicken.