Can you eat pomegranate when pregnant?

Find out if it's safe to eat pomegranate during pregnancy, including the benefits. Plus precautions to take to keep you and your baby healthy.

The official advice on eating pomegranate in pregnancy

Great news! It's safe to eat pomegranate while you're pregnant.

Pomegranate skin is tough and inedible, but the fruit has hundreds of seeds hidden inside. Each is encased in a sweet, juicy covering called an aril. The arils and seeds can be eaten raw or blended into pomegranate juice.

The NHS recommends eating lots of fruit and vegetables in pregnancy. Having enough fruit and veg will provide you and your growing baby with the vitamins and minerals you both need to stay well and healthy.

Is pomegranate good for you in pregnancy?

Pomegranates are rich in nutrients, making them the perfect healthy snack when you're pregnant.

Pomegranates are also an excellent source of folate (the name for naturally occurring folic acid). It's essential that your body gets lots of folate during pregnancy.

According to the NHS, folate can help lower the risk of neural tube birth defects such as spina bifida, which affects your baby's brain and spinal cord. A folate deficiency can also increase the risk of low birthweight and premature birth. That's why it's important to take a folic acid supplement, even if you eat lots of pomegranate.

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Other health benefits of pomegranate include:

• It's a great source of vitamin C – a potent antioxidant that strengthens your immune system.
• Pomegranates are high in fibre, which can aid digestion.
• Research suggests that pomegranate juice can help to reduce blood pressure.
• Pomegranates are a rich source of plant compounds called punicalagins. These fight inflammation and research suggests they have three times the antioxidant strength of green tea and red wine.

It's worth noting that pomegranates are also fairly high in calories. One cup of pomegranate arils contains 144 calories. In comparison, a 330ml can of coke has 139 calories. It's fine to enjoy them in moderation, though – just be sure to get plenty of healthy green veg, too.

Delicious fruit recipes

Love pomegranate? Why not try one of these great pregnancy-safe recipes?

• Corn and pomegranate salad
• Banana & mango smoothie
• Apple on toast
• Banana bread

The Day-by-Day Pregnancy Book: Count Down Your Pregnancy Day by Day by Dr Maggie Blott is packed full of advice from a team of experts to help guide you through your pregnancy from conception to birth. See more details here at Amazon.

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Looking for more pregnancy diet info? Check out our articles below, or swap tips with other mums-to-be in our forum.

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