Bananas are a great food to
include more often during pregnancy as they contain major vitamins that are
needed at this time - B vitamins, especially B6 and folate, and a banana will
also meet the extra daily needs for vitamin C. Let’s have a look at the nutrient
needs of mum during pregnancy.
- Energy. Extra energy is required for the growth of the foetus as well as the production of extra blood, placenta, and extra requirements for the mum, especially in the second half of pregnancy. Two bananas a day will help meet most of that extra energy need.
- Carbohydrate. The extra energy required in pregnancy should mainly be from carbohydrates and protein, and a little fat. Bananas are an excellent source of carbohydrate. The carbohydrate is mainly in the form of natural sugars and a little starch.
- Protein. Protein is needed during pregnancy to support growth of new cells in the mother and baby, especially the in 2nd and 3rd trimester, increased metabolic needs and just getting around. About an extra 14g of protein is needed in the last two trimesters of pregnancy for the growth of the baby. This can be a achieved by eating a egg (6g), 2 slices of bread (7g) and a banana (2g) or one of our famous banana smoothies can provide most of that in one hit.
- Vitamin B6. Pyridoxine (vitamin B6) is required for healthy tissues, making red blood cells, and carrying nerve impulses. Your B6 needs jump up from 1.3mg to 1.9mg daily. Two bananas a day will meet that extra need. Bananas are unique compared to other fruits as they are one of the richest fruit sources of vitamin B6. Other good sources are pork, chicken, beef, fish, lentils and beans, and nuts.
- Folate. Folate is required for the growth of new cells and genes, especially red blood cell growth, which is very important in pregnancy. A deficiency of folate is linked to neural tube defects (spinal deformities) in babies. Folate needs increase from 400 mcg to 600 mcg each day during pregnancy. The best food sources of folate are green leafy vegetables, yeast extract and liver. Bananas also contribute a modest amount of folate. Folate supplements are often recommended during pregnancy.
- B12. Vitamin B12 is required for making new red blood cells and healthy nerve function. A little extra B12 is needed during pregnancy to help with normal cell growth. The best food sources of B12 are animal foods.
- Vitamin C. Ascorbic acid (vitamin C) is required for forming blood vessels, skin, gums, and other tissues, and even bones. Extra vitamin C is needed during pregnancy (increasing from 45mg to 60 mg daily). The best sources are citrus fruits, and yellow or red vegetables and fruits. Bananas are good sources and two per day will provide about half the daily needs of vitamin C.
- Zinc. Zinc is required for normal growth of tissues and bones, wound healing and healthy taste buds. It is especially needed during the early stages of pregnancy for normal growth of the baby. An extra 3 mg/day is needed in pregnancy. Good food sources include liver, kidney, oysters and mussels, and red meat.
- Iron. Iron is required for healthy blood, especially helpful in assisting with carrying oxygen around the body, and helps with growth and normal appetite. Extra blood is required during pregnancy so that extra nutrients carried in the blood can be supplied to the baby via the placenta. Iron needs jump by 50% (from 18mg up to 27mg) during pregnancy. Best food sources are animal foods especially red meat, liver, kidney, and fortified breakfast cereals. Vitamin C helps with the absorption of iron from foods. Although a banana provides only a little iron, its vitamin C greatly helps with iron absorption from the intestines. One medium banana provides 0.5 mg iron. Iron supplements (often with folate) are commonly recommended during pregnancy.
- Calcium. Calcium is required for strong bones and teeth, and in nerve and muscle growth. Extra calcium (300mg) is required for pregnant teenagers as they are still growing as well as nourishing the baby. Good food sources are milk, cheese, yoghurt, calcium-fortified soy drinks, canned fish with bones, sesame seeds and sesame seed paste (tahini) almonds. Bananas make drinking milk extra delicious as they have a creamy texture, so try one of our banana smoothies. A smoothie or shake is an easy breakfast option and is a healthy alternative to a bowl of cereal.
Constipation may be a
problem in pregnancy as the muscles in the intestine lose some of their tone,
which causes foods to pass more slowly through the gut. The pressure of the
baby on your intestines can also slow down the passage of food and waste
through your intestines.
The solution is plenty of
fibre, fluids and physical activity. Although the banana is an obvious choice
to boost your fibre intake, wholegrain breads and cereals, legumes, vegetables
and other fresh fruit help too.
Morning sickness may be
the first sign of being pregnant and often only lasts the first trimester but
you can feel sick at any time not just in the morning. Eating dry crackers,
toast or a piece of fruit, like a banana, in the morning before you get out of
bed can help. Eating small snacks frequently can help mums-to-be feel better as
it keeps the stomach from being empty, which can make you feel unwell. Avoiding
spicy and fatty foods can sometimes help reduce nausea.
Banana Breakfast Smoothie:
1 Banana
200mL low fat Milk
1 Weet-Bix®
1 teaspoon Honey
200mL low fat Milk
1 Weet-Bix®
1 teaspoon Honey
Add all ingredients to a
blender
and mix well. Add more ice for
a chilled smoothie.
and mix well. Add more ice for
a chilled smoothie.
(Vitamin B6, Protein, Fibre,
Calcium, Iron, Potassium,
Vitamin C, slow release
carbohydrates)
Calcium, Iron, Potassium,
Vitamin C, slow release
carbohydrates)