Apricots are a small, sweet stone fruit that can be a beneficial addition to a pregnant woman’s diet. Health experts agree that apricots are generally safe and can be consumed in moderation throughout pregnancy. This fruit provides several nutrients that support both maternal health and fetal development. However, certain forms of the fruit and specific parts of the apricot require careful consideration.
Nutritional Contributions of Apricots During Pregnancy
Apricots offer a concentrated source of nutrients helpful for the physiological changes occurring during pregnancy. The fruit is notably rich in Beta-Carotene, which the body converts into Vitamin A. This nutrient is important for the healthy development of the fetal eyes, skin, and immune system. Beta-Carotene provides a safer, plant-based precursor compared to preformed Vitamin A supplements.
The fruit supplies iron, a mineral that supports the increased blood volume necessary for a healthy pregnancy. Iron intake helps combat pregnancy-induced anemia, which can lead to maternal fatigue. The naturally occurring Vitamin C in apricots aids in the absorption of this non-heme iron, making the fruit an effective dietary source.
Folate, also known as folic acid, plays a significant role in fetal development. Adequate folate intake is linked to preventing neural tube defects in the developing baby, especially during the early stages of pregnancy. Apricots are also a good source of dietary fiber, which helps regulate bowel movements and can alleviate constipation, a frequent complaint among expectant mothers.
Specific Safety Considerations for Consumption
While the flesh of the apricot is safe, the hard pit inside the fruit poses a serious health risk and must never be consumed. This pit contains amygdalin, a cyanogenic glycoside. When ingested and digested, amygdalin converts into highly toxic cyanide in the body.
Consuming even a small number of apricot kernels can exceed safe levels of cyanide exposure, leading to symptoms of poisoning such as headache, nausea, and respiratory distress. This risk applies only to the kernel inside the hard stone, and the soft fruit itself is completely safe.
Dried apricots introduce different considerations, primarily due to their higher sugar concentration and the use of preservatives. Because the water content is removed, natural sugars become highly concentrated. This means a small handful of dried fruit contains significantly more sugar than the equivalent volume of fresh fruit, which is a factor for women managing blood sugar levels or those with gestational diabetes.
Many commercially available dried apricots are treated with sulfites, such as sulfur dioxide, to maintain their bright orange color and act as a preservative. While sulfites are generally safe during pregnancy, women with a pre-existing sensitivity or asthma should be cautious, as these individuals may experience adverse reactions. Fresh apricots should also be thoroughly washed under running water before consumption to remove potential surface contaminants.
Practical Guidelines for Including Apricots in the Diet
Practicing moderation is the most important guideline when adding apricots to the diet to maximize benefits and minimize potential side effects. For fresh apricots, a safe portion is typically two to three medium-sized fruits per day. Sticking to this amount ensures beneficial nutrient intake without excessive sugar or fiber, which could cause digestive discomfort.
If choosing dried apricots, the concentration of nutrients and sugar means the portion should be smaller, generally limited to four to six pieces daily. Dried fruit is best consumed as part of a meal or snack that includes protein or healthy fats, such as mixing them with nuts or adding them to yogurt. This strategy helps slow the absorption of the fruit’s natural sugars, promoting stable blood glucose levels.
Fresh apricots can be sliced and added to breakfast cereals, mixed into salads, or blended into a smoothie. For those sensitive to sulfites, selecting organic dried apricots or those labeled as “unsulfured” is a simple way to enjoy the fruit. It is advisable to monitor the body’s reaction to any new food, especially regarding digestive regularity or signs of sensitivity, and adjust the amount consumed as needed.