Good prenatal nutrition plays a vital role in having a feel-good pregnancy. It supports the mother’s health and helps support the growing baby. Nutrient demands are heightened during pregnancy, and eating a variety of whole foods helps supply the essential nutrients you need during pregnancy.
I launched The Prenatal Nutrition Library App in 2020 after realizing how confusing and outdated most prenatal nutrition information is online and the fact that you can rarely find CLEAR answers from a trusted resource. I want everyone to have a happy, feel-good pregnancy without worrying about the stress of eating “the wrong thing” or wondering how the foods you eat impact your growing baby. Good prenatal nutrition goes far beyond being told to take a prenatal vitamin and avoiding “a list” of foods.
The other tricky part when navigating prenatal nutrition is food aversions and cravings. Foods you love outside of pregnancy might make you feel queasy. Food you haven’t had since childhood might be your top craving. One food that tends to be a popular craving during a fall or winter pregnancy is pumpkin, including pumpkin seeds.
But is pumpkin safe during pregnancy? What are the health benefits of pumpkin during pregnancy? Find out all of the answers to your questions below!
Pumpkin For Pregnant Women: Is It Safe?
Pumpkins are packed with essential nutrients like vitamin A, folate, and fiber, making them a fantastic choice for pregnancy. These nutrients can support healthy vision, immune function, and fetal development, while the fiber can help ease common pregnancy issues like constipation.
Including pumpkin in your diet is a great idea! It’s a versatile and nutritious addition to soup, smoothies, or roasted and eaten as a side. Pumpkins can be enjoyed fresh or canned. When buying canned pumpkin puree, look for those that only contain 100% pumpkin, and if possible, buy organic. All varieties of pumpkin seeds are also safe to eat during pregnancy.
Is Pumpkin Good For Pregnancy?
Yes! Pumpkin is great for pregnancy!
The flesh is packed with essential vitamins and minerals, like the ones listed above. These nutrients are critical for overall health and baby’s growth and development. Both the flesh and seeds are safe to eat. The flesh is nutrient-rich, and pumpkin seeds are packed with protein, quality fats, vitamins, antioxidants, and minerals, including magnesium, that will support you and your baby.
What Are The Benefits Of Eating Pumpkin During Pregnancy?
Rich in nutrients essential for maternal and fetal health.
As we said above, pumpkin is packed with essential nutrients for maternal and fetal health. It contains a wide variety of vitamins, minerals, and antioxidants. These essential nutrients, like folate, support fetal growth and help with reducing the risk of birth defects like spina bifida.
Promotes healthy digestion.
Many pregnant people experience digestive symptoms like constipation and bloating. Pumpkins’ high fiber content can help promote healthy digestion and gut health.
Supports immune health.
Pregnancy slightly suppresses the immune system and makes you more susceptible to illness. Pumpkin contains micronutrients and antioxidants that are important for immune health and function.
Supports healthy skin.
Pregnancy hormone changes may impact skin health and contribute to acne. The nutrients in pumpkin, including beta-carotene, help maintain healthy, glowing skin during pregnancy. Vitamin A supports the repair and maintenance of skin cells, improving the appearance of skin during pregnancy. The antioxidants in pumpkin also help to reduce the appearance of blemishes and promote a glowing complexion!
May help support healthy blood pressure.
Managing blood pressure is crucial for maternal and fetal health during pregnancy. Potassium is an important mineral in regulating blood pressure. Low potassium levels may be a risk factor for preeclampsia or high blood pressure during pregnancy. Incorporating potassium-rich foods like pumpkin into your diet can help support cardiovascular health and healthy blood pressure levels.
Way to Eat Pumpkin During Pregnancy:
Here are just a few ways you can enjoy pumpkin during pregnancy!
- Pumpkin Protein Muffins
- Pumpkin Baked Oatmeal
- Roasted Pumpkin and Veggies
- Pumpkin Beef Stew
- Chicken Pumpkin Chili
- Pumpkin Protein Balls
- Baked Pumpkin Dessert Bars
- Pumpkin Seeds
- Pumpkin Overnight Oats
- Vegetable and Pumpkin Quiche
- Pumpkin Pie Protein Shake
- Pumpkin Turkey Chili
Learn more about prenatal nutrition when you join The Prenatal Nutrition Library app!
Incorporating nutrient-rich food like pumpkin in your pregnancy diet will support your health and baby’s growth and development. So, if pumpkin or pumpkin seeds are foods you’ve been craving during pregnancy, feel free to enjoy them!
Wondering about other fall foods for pregnancy? Check out our blogs: “Is Cranberry Safe During Pregnancy” and “Are Oranges Good for Pregnancy.” For the most comprehensive and easily searchable pregnancy nutrition database, join The Prenatal Nutrition Library app. Once you become a member, you can search any food, nutrient, symptom, beverage, or condition for a quick, trusted answer that will take the guesswork out of prenatal nutrition.
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