Is juicing okay while pregnant?
Eating plenty of fruits and vegetables is crucial for pregnant women. Juicing is an easy way to pack nutrients into your diet. However, there are some important things to consider before adding juicing to your pregnancy routine.
Benefits of juicing while pregnant
Juicing extracts the juice from fruits and vegetables, leaving behind the fiber. This allows you to easily consume large quantities of vitamins, minerals, and antioxidants. Potential benefits of juicing during pregnancy include:
- Increased vitamin and mineral intake. Juices made from produce like oranges, carrots, spinach, kale, and berries are loaded with vitamins A, C, and E, folate, iron, calcium, magnesium, and potassium.
- More antioxidants. Juicing gives you an easy way to consume more antioxidants from nutrient-rich fruits and veggies.
- Reduced nausea. The nutrients from fresh juices can help reduce pregnancy nausea and vomiting.
- Better hydration. Juices can help you meet increased fluid needs during pregnancy.
- Improved energy levels. The natural sugars in fruit juices can help boost your energy.
Nutrients that are especially important
There are some nutrients that have increased importance during pregnancy that juicing can help provide:
Folate
Folate is a B vitamin that helps prevent birth defects. The RDA for folate increases to 600 mcg per day for pregnant women. Good food sources include leafy greens, citrus fruits, and berries.
Calcium
Calcium supports your growing baby’s bones and teeth. The RDA increases to 1,000 mg per day when pregnant. Milk and yogurt are high in calcium, but greens like kale and broccoli also contain calcium.
Iron
Iron helps prevent anemia. Your body needs more iron, about 27 mg per day, when pregnant. Spinach, beet greens, and berries are high in iron.
Vitamin C
Vitamin C boosts iron absorption and supports your immune system. 75-85 mg per day is ideal. Citrus fruits, bell peppers, and broccoli are good sources.
Juicing risks and precautions
Juicing does come with some cautions for pregnant women:
- Blood sugar spikes – Fruit juices can spike blood sugar levels due to their natural sugars. This is especially concerning for women with gestational diabetes.
- Toxins – Make sure all produce is thoroughly washed. Juices made from contaminated fruits or vegetables could expose you to toxins.
- Foodborne illness – Using improperly cleaned juicing equipment could expose you to bacteria like salmonella and listeria, which are especially dangerous during pregnancy.
- Less fiber – Juicing strips away the fiber content. Women need about 28 grams of fiber daily during pregnancy.
- Weight gain – Juices are often high in natural sugars and calories. Consuming juices in excess can contribute to excessive weight gain.
Tips for juicing while pregnant
If you want to add juicing to your pregnancy diet, here are some tips to do it safely:
- Use fresh, organic produce when possible.
- Thoroughly wash all fruits and vegetables.
- Alternate sugary fruit juices with low sugar vegetable juices.
- Drink juice in moderation, limiting to no more than 12 ounces per day.
- Combine juices with whole fruits and vegetables to increase fiber.
- Use a clean juicer and wash all parts thoroughly after use.
- Drink juice right away or store in fridge up to 24 hours.
- Consult your doctor about juicing if you have gestational diabetes.
Juice recipes for pregnancy
Here are some nourishing juice recipes to try during pregnancy:
Citrus Carrot Juice
Rich in vitamin A, this juice gets its sweetness solely from carrots.
| 3 medium carrots |
| 1 orange, peeled |
| 1 grapefruit, peeled |
Tropical Green Juice
This vibrant green juice packs in vitamin C, folate, and iron.
| 1 cup pineapple chunks |
| 2 cups spinach |
| 1 apple, cored |
| 1 inch piece ginger |
| 1 cup coconut water |
Morning Sickness Soother
Ginger and lemon help calm nausea in this juice.
| 1 cucumber |
| 5 carrots |
| 1 inch piece ginger |
| 1 lemon, peeled |
Supergreen Juice
Kale, spinach, parsley, and celery provide vitamin K, folate, and vitamin C.
| 1 cup kale |
| 1 cup spinach |
| 1 lemon, peeled |
| 1 cup parsley |
| 3 stalks celery |
| 1 cucumber |
| 1 inch piece ginger |
Sample juicing schedule
Here is a sample juicing schedule for a week:
| Day | Juice Recipe |
|---|---|
| Monday | Citrus Carrot Juice |
| Tuesday | Morning Sickness Soother |
| Wednesday | Tropical Green Juice |
| Thursday | Supergreen Juice |
| Friday | Citrus Carrot Juice |
| Saturday | Tropical Green Juice |
| Sunday | Morning Sickness Soother |
Conclusion
Drinking fresh juice made from fruits and vegetables can provide important vitamins, minerals, and antioxidants for pregnant women. However, juicing also comes with some drawbacks like less fiber and potential blood sugar spikes. Moderation is key, limiting juice to no more than 12 ounces per day. Pair juices with whole produce, protein, dairy, and healthy fats for balanced nutrition. Always practice food safety when making juices during pregnancy. With some precautions, juicing can be safely incorporated into a healthy diet for expecting moms.