13 Evidence-Based Benefits of Banana During Pregnancy

Written By Sania Malik

Bananas are completely safe to eat while pregnant. They provide instant energy and essential nutrients for both the mother and the baby. ^[1]

It’s important to consume them in moderation to avoid potential side effects.

If you don’t have any pregnancy-related complications, such as diabetes, it is generally recommended to enjoy 1-2 medium-sized bananas per day.

In this article we will discuss about the benefits of banana during pregnancy and nutrition of banana.

Is it good to Eat Bananas during Pregnancy?

Bananas are packed with beneficial nutrients that support the healthy development of the fetus during pregnancy. ^[2] They are a rich source of carbohydrates, dietary fiber, essential fatty acids like omega-3 and omega-6, Vitamin C, Vitamin B-complex, and minerals such as manganese, magnesium, potassium, calcium, copper, and selenium. Consuming bananas can provide relief from certain pregnancy complications and contribute to the overall well-being of both the mother and the baby.

Nutritional Value of Bananas

A medium sized banana contains nutrients; ^[3]

• Calories: 89kcal
• Water:  74.91g
• Carbohydrates: 22.84g
• Sugars: 12.23g
• Protein:  1.09g
• Fiber:   2.6g
• Fat: 0.33g

VITAMINS

• Thiamin (Vitamin B1): 0.031mg ^[4]
• Riboflavin (Vitamin B2: 0.073mg
• Niacin (Vitamin B3):  0.665mg
• Pyridoxine (Vitamin B6):   0.367mg
• Folic acid (Vitamin B9):   20mcg
• Ascorbic acid (Vitamin C):  8.7mg
• Retinol (Vitamin A):  64IU
• Alpha-tocopherol (Vitamin E):  0.10mg
• Phylloquinone (Vitamin K): 0.5mcg

ELECTROLYTES

• Potassium: 358mg
• Sodium: 1mg

MINERALS

• Calcium: 5mg
• Iron: 0.26mg
• Phosphorus: 22mg
• Magnesium: 27mg
• Zinc: 0.115mg

LIPIDS

• Total saturated fatty acids: 0.112g
• Total monounsaturated fatty acids: 0.032g
• Total polyunsaturated fatty acids: 0.073g

Health Benefits of Banana during Pregnancy

Some of the benefits of banana during pregnancy are given below.

1: Reduce nausea and morning sickness

Bananas are rich in B vitamins, including vitamin B6, commonly found in anti-nausea medications for pregnant women experiencing nausea and vomiting. ^[5] Adding one or two bananas to your diet can be beneficial, especially if you have mild morning sickness.

2: Help with pregnancy anemia

Pregnant women often face low iron levels or anemia. Consuming bananas can aid in boosting iron levels, but in some cases, additional iron supplements may be required. If you experience extreme fatigue or weakness, it is advisable to consult your doctor for further guidance. ^[6]

3: Help with digestive health

Bananas, being rich in fiber, contribute to healthy digestion. ^[7] Including them in your diet during pregnancy promotes regular bowel movements and helps prevent constipation, a common issue during this time.

4: Aid in baby’s brain development

Bananas are a triple win when it comes to providing essential nutrients like Vitamin B6, iron, and folic acid, crucial for healthy brain and nerve development in babies. ^[8]

5: Help to prevent heartburn

Pregnant women often struggle with heartburn, but consuming bananas can help reduce acidity in the stomach and esophagus, effectively preventing heartburn. ^[9]

6: Help to stabilize blood pressure

Bananas, with their high potassium content, help regulate blood pressure during pregnancy. ^[10]

7: Provides Relief from Vomiting and Nausea

Bananas, rich in Vitamin B6, can help alleviate nausea and morning sickness during pregnancy, making them beneficial for expecting women, especially in the first trimester. ^[11]

8: Helps Lower the Risk of edema

Pregnant women often experience edema or water retention, leading to swelling in joints and ankles. To reduce swelling, avoid salty foods and eat bananas. High in potassium, bananas help lower water retention and alleviate edema during pregnancy. ^[12]

9: Gives a Quick Energy Boost

Bananas, high in carbohydrates and simple sugars, provide a quick energy boost during the final trimester of pregnancy, fighting fatigue and increasing energy levels. ^[13]

10: Lowers the Chances of Birth Defects in the Baby

Bananas serve as a beneficial source of folate, essential for the development of the baby’s brain and spinal cord. Consumption of bananas during pregnancy improves folate levels in the body, reducing the risk of folate deficiency that can lead to birth defects. ^[14]

11: Provides Relief from Constipation

Bananas, high in resistant starch and dietary fiber, promote gut health and relieve constipation during pregnancy. ^[15]

12: Improves hemoglobin Levels

Iron is essential during pregnancy, but many women experience deficiency, leading to complications like anemia and increased risk of premature delivery.

13: Helps to reduce the risk of depression and mood swings

Bananas can help improve mood during pregnancy by promoting better sleep and releasing serotonin, a “feel-good hormone.” They contain tryptophan, an amino acid known for its sleep-inducing properties, and vitamin B6, which supports quality sleep. ^[16]

The benefits of banana during pregnancy and the nutritional value of bananas, including their vitamins, minerals, and fiber content, supports healthy fetal development and helps alleviate common pregnancy symptoms. From promoting healthy digestion and alleviating nausea to boosting mood and aiding in sleep, bananas are a delicious and nutritious addition to a well-rounded prenatal diet.

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