Healthy Juices To Drink During Pregnancy

Image: Shutterstock

Optimum hydration during pregnancy is vital to support digestion, form amniotic fluidⁱThe protective liquid that surrounds the fetus during pregnancy , and increase blood volume for fetal growth. Hence, pregnant women should drink at least ten cups of fluid daily (1). Here are some healthy juices to drink during pregnancy that provide essential nutrients for proper fetal growth and development. Besides, healthy eating is an essential part of prenatal care; hence, they will add variety to your pregnancy diet. However, although these juices are nutritious, they are also high in natural sugar. Hence, limit intake of juices to a minimum and instead consume whole fruits that provide you with all the nutrients, including fiber.

Healthy Juices You Should Include During Pregnancy

Rasha Nasser, a mom, talks about her pregnancy habits and how drinking plenty of juices was a key part of it. She thinks it made a significant difference for her newborn, stating, “Throughout my pregnancy, I juiced every single day. Green juice, apple juice, carrot juice, and different combinations of juice all ran through my veins and replenished my system and that of my baby. He was born and could hold his head up and I still do believe that his strength is directly related to the juices I have been consuming. I focused on fetal development and requirements and juiced ingredients that would help boost my health and that of my growing baby in me (i).”

Following is the list of 14 nutritious and healthy juices that you might want to include in your pregnancy diet. These juices support both maternal health and fetal development.

1. Orange juice:

Benefits:

• Rich source of vitamin C, a potent antioxidant that boosts your immune system.
• Provide sodium and potassium that balances fluid levels in the body.
• Vitamin B6 and folate suppers fetal brain development.
• Fiber content treats stomach problems such as constipation, bloating and other gut discomforts
• Increases pH value of urine, thus protects the kidney and bladder
• Soothes skin by providing enough moisture and prevents pregnancy acne
  Contains several carotenoidsⁱYellow, orange, and red organic pigments produced by plants that give the characteristic color to pumpkins, corn, tomatoes, etc. which give protection against inflammation, oxidative stress and improves vision.

How to make:

• Slightly squeeze or roll the oranges firmly using your palms on the table counter.
• Peel them, and slice into four parts.
• Blend in a grinder or juicer. If it is too dry, add enough water and some sweetener for taste.
• If you do not want the pulp, strain the juice.
• Enjoy the glass of freshly squeezed and unpasteurized orange juice

Did you know?

Calcium-fortified juice is a good source of calcium. Besides, when consumed with iron-rich foods, vitamin c present in orange juice can help absorb iron better (5).

2. Cranberry juice:

Benefits:

• Made up of 90% water, a regular intake will keep you hydrated.
• High levels of antioxidants help combat inflammation and protect the body from free radical damage.
• Prevent bacteria from growing in the gastrointestinal gut, and boosts the immune levels.
• High dietary fiber works against constipation that is common in the early pregnancy.
• Treats tooth problems such as tooth decay, cavities, and plaqueⁱA sticky film of bacteria that forms on the teeth formation.
• Acts as a natural diuretic, and prevents edemas.

How to make:

• Take water in a large pan and add cranberries. Boil them.
• Lower the flame, and boil until the berries turn soft and burst open.
• Filter the juice using a muslin cloth or a strainer.
• You can add sugar or honey if the juice is sour.
• You can also combine it with some other fruit juice to enhance its flavor.

3. Carrot juice:

Image: Shutterstock

Benefits:

• Rich source of beta-caroteneⁱA pigment found in plants that give them color that helps improve the vision of the mother and the fetus.
• Vitamin C aids collagenⁱA structural protein found in connective tissue, skin, bones, tendons, and cartilage production in the skin and bones, and also acts as an antioxidant to rid off free radicals.
• Potassium normalizes the heartbeat, improves blood circulation and prevents muscle cramps.
• Rich in fiber, it helps treat constipation and aids digestion.

How to make:

• Wash and scrub the carrots to remove dirt and any debris.
• Cut the vegetable into small pieces and add into a blender or juicer.
• Add water to keep the blender moving smoothly.
• Have it fresh.

4. Pineapple juice:

Benefits:

• BromelainⁱA type of enzyme found in the stem, fruit, and juice of pineapples in the fruit juice acts as a natural blood thinner, thus treating high blood pressure and also preventing blood clot formation.
• Rich source of vitamin C that helps boost immunity, repairs cell damage and produces collagen.
• Manganese strengthens the bones and lowers the risk of osteoporosisⁱA condition in which the bones become brittle and weak .
• Vitamin B1 regulates the nervous system, heart and is helpful for muscle functioning.
• The presence of dietary fiber helps prevent constipation.
• Copper aids in red blood cell production and is essential for the formation of the fetal heart.
• The aroma of the juice activates mood and lowers signs of anxiety and depression.

How to make:

• Peel and chop the pineapple into small pieces.
• Put them in a blender, and add water and sugar.
• Collect clear juice by filtering through a strainer.
• Add water if juice is very thick.
• Sprinkle some black salt, and this is optional.
• Have it fresh with some topped mint leaves.

Quick tip

Strained pomegranate juice is low in fiber and high in acidity (6). Thus, it may cause or aggravate reflux and heartburn, especially in pregnant women with GERD. Consuming pomegranate juice with meals may resolve this concern.

5. Beetroot juice:

Benefits:

• Improves hemoglobin levels, therefore, lowers the risk of anemia during pregnancy.
• Rich in vitamin C that aids in iron absorption
• Folic acidⁱAlso known as Vitamin B-9, it is vital in the formation of red blood cells and for healthy cell growth and function helps fetal development and lowers the risk of birth defects.
• Loaded with betalain, an inflammatory, beetroot juice reduces pain caused by edemas.
• Excellent source of calcium and prevents the risk of osteoporosis.
• Potassium helps in balancing electrolytes and helps regulate metabolism.

How to make:

• Wash the beets and peel them.
• Cut into small pieces and put them in a blender or a juicer
• Puree till smooth, add sugar and water and blend it again.
• You might add lemon for enhancing its flavor.
• Have it fresh.

6. Prune juice:

Image: Shutterstock

Benefits:

• Excellent sources of dietary fiber that you need during pregnancy.
• Contain sorbitolⁱA sugar alcohol with a sweet taste that is metabolized slowly by the human body and phenolic components that offer laxative properties.
• Helps manage constipation and restores bowel movements.
• Good iron source, and therefore helps in correcting iron deficiency and prevents anemia.
• Potassium helps to manage blood pressure, depression and tension.
• Good for building the immune system, and wards off fatigue signs.
• Useful in treating cramps and pains you usually experience during pregnancy.

How to make:

• Take one cup dried prunes, and remove their pits.
• Boil five cups of water, and add to the pitted prunes until they are totally immersed.
• After soaking them for nearly 24 hours, blending them along with the water is required.
• Filter clear juice using a strainer.
• Combine the juice with the remaining boiled water.
• Have it fresh, and keep the remaining juice in the refrigerator. It stays fresh for a week.

7. Apple juice

Benefits:

• Contains powerful antioxidants such as flavonoidsⁱA group of natural substances found in fruits, vegetables, etc., that are beneficial for health and phytochemicalsⁱChemical compounds produced by plants to protect against fungi, bacteria, and other infections that eliminate free radicals from the body.
• Regular consumption lowers the risk of cancers of esophagus, larynx, colon and lungs.
• Iron boosts hemoglobin and helps prevent anemia.
• Flushes away toxins such as lead and mercury from the body.
• Insoluble fiber helps lower indigestion and improves bowel movements.
• Vitamin C thwarts off infections and builds immunity.

How to make:

• Peel the skin and cut small pieces of apple.
• Add them to sufficient water and boil them.
• Allow it to cool, and blend them with water.
• Serve fresh apple juice, and you may add lemon juice for enhanced taste.

8. Pomegranate juice

Benefits:

• Contains high amounts of fiber that helps treats constipation
• Offers perfect levels of iron preventing the risk of anemia.
• Vitamin C to absorb iron from foods, helps repair tissue, builds bones and aids baby’s mental development.
• Vitamin K strengthens bones, and is a wonder cure for blood clotting.
• Folate protects you from neural tube defects
• PolyphenolⁱNaturally occurring compounds in fruits, vegetables, and cereals components in the fruit protect the brain.
• Forms a low-sugar option to maintain your basic calorie requirements and keep you hydrated.

How to make:

• Put the pomegranate arils into a blender, and blend until they are properly crushed.
• Use a strainer to filter the juice.
• You may use a spatula to press the pulp against the sieve.
• Have it fresh.

9. Grape juice

Image: Shutterstock

Benefits:

• Magnesium in grapes helps relieve pregnancy cramps.
• Fiber works greatly in easing digestion and treats constipation.
• Reduces stress, and it is helpful for pregnant women before they go to labor.
• Antioxidants such as flavon, anthocyaninsⁱColored water-soluble pigments which may appear red, blue, purple, or black, depending on pH levels , linalol, geraniol and tanninⁱWater-soluble polyphenols present in several plant foods helps fight infections and boosts immunity.
• High amounts of resveratrolⁱA plant compound that behaves like an antioxidant control high cholesterol levels.

How to make:

• Soak grapes in a large bowel filled with water, and rinse them well.
• Put them into a blender, and add sugar if needed.
• Add water, and blend until you get a smooth consistency.
• Strain the juice using a filter.
• You may add a pinch of salt or fresh lemon juice for enhanced taste.

Point to consider

One cup of grape juice contains about 36 grams of sugar and low or no dietary fiber (7). Therefore, pregnant women with gestational diabetes should consume it in moderation.

10. Guava juice

Benefits:

• Rich in vitamin C, it improves metabolism and immunity.
• Manages blood pressure levels, and lowers the risk of miscarriage and premature births.
• Controls blood sugars and prevents gestational diabetes.
• Fiber plays a key role in preventing constipation and other digestive complaints.
• Rich in lycopene and vitamin C, it combats against cancers.
• Vitamin A helps to improve the eyesight of both mother and the baby.
• Magnesium present in rich amounts helps relax nerves and muscles.

How to make:

• Peel and chop guava into small pieces.
• Put into a blender along with some water, and little sugar.
• Filter the juice using a strainer.
• You can add some fresh lemon juice or ginger for additional flavor.
• Have it immediately.

11. Peach juice

Benefits:

• Super rich in vitamin C that helps in iron absorption and fetal development.
• Folic acid prevents neural tube defects in babies.
• Potassium helps minimize lightheadedness, anxiety, fatigue and swollen feet and ankles.
• Eases bowel movements and deals with digestion woes with its optimal fiber content.
• Act as a natural detoxifying agent, and flushes away toxins.
• Healthy levels of beta carotene boost the immune system.
• Possess antiemetic property that provides relief from morning sickness.

How to make:

• Peel, remove the pit and scoop out fresh peach flesh.
• Put them into a blender with some water, and blend to get a smooth consistency.
• Add enough sugar and blend again.
• Filter the juice through a strainer and have it fresh.

12. Strawberry juice

Image: IStock

Benefits:

• Rich source of vitamin C that boosts immunity and normalizes blood pressure.
• Manganese acts as an anti-inflammatory agent, and fights free radicals.
• Potassium helps with normal heart functioning.
• Iodine is helpful for the baby’s brain and nervous system development.
• Natural sugars present in it stimulate mental activity and memory.
• Vitamins A and E are referred to as “vitamins of beauty” which adds a glow to your skin.
• Endorphins in fruit juice improve a pregnant mom’s emotional state.

How to make:

• Rinse and chop the strawberries into small pieces.
• Add sufficient sugar, and blend everything to a smooth consistency.
• You may also add some fresh lemon juice to enhance the flavor.
• Using a strainer, filter the juice.
• Have fresh juice immediately that taste sweet and sour.

Did you know?

Strawberry juice can increase hemoglobin (Hb) levels in the third trimester (8). Optimum Hb levels are essential for a smooth pregnancy.

13. Lemon juice

Benefits:

• Full of vitamin c, it helps prevent fever, cold, flu and also fights off infections.
• Stimulates liver, and helps regulate bowel movements and eases digestion.
• Very refreshing and keeps you hydrated.
• Rich source of antioxidants that remove toxins from the body.
• High potassium levels aid in bone development.
• Warm lemon juice relieves you from swollen feet.
• Ease the flow of bile, and treats nausea.
• Nutrients help in managing blood pressure and cholesterol.

How to make:

• Cut the lemon into two halves, and squeeze them to extract its juice.
• Add this extract into a glass of water.
• You may add sugar or honey, and consume it fresh.

14. Avocado Juice

Benefits:

• Rich in folate that helps prevent neural tube defects in the developing baby.
• High in monounsaturated fats necessary for the development of the baby.
• Avocado juice is rich in fiber, aiding digestion and helping to prevent constipation.
• The high potassium content in avocados helps maintain healthy blood pressure.
• Vitamin K1 present helps in blood clotting and strengthening the bones.
• Improves immunity due to the presence of vitamin C.
• Vitamin E ensures proper muscle functioning and prevents cell damage
• Low in sugar compared to other fruits.

How to make:

• Slice the avocados in half and remove the pit.
• Use a spoon to scoop out the green flesh into a blender.
• Pour in your choice of liquid, such as water, coconut water, or milk.
• If you prefer sweetness, add honey or sugar.
• For extra flavor, consider adding a splash of lime or lemon juice.
• Secure the blender lid and blend until you achieve a smooth consistency.
• Taste the juice and adjust the sweetness.
• Avocado tends to oxidize, so it’s best enjoyed right after preparation.

Are There Any Fruits You Should Avoid During Pregnancy?

There is no particular fruit you have to avoid. However, you should be cautious about the serving size as some fruits contain excess sugars and calories. Also, you should prefer buying organic fruits free of fertilizers and pesticides.

Image: IStock

It is important to ensure food safety because unpasteurized fruit juices, including packaged ones, might carry risks of bacteria, such as Listeria, E.Coli, Campylobacter, and Salmonella. Therefore, choose only homemade or pasteurized juices (2). According to the Centers for Disease Control and Prevention (CDC), Salmonella causes more than 1 million illnesses linked to food in the US annually.

Amanda Wahlstedt, a New York-based registered dietitian and certified lactation counselor, says, “First, while juicing at home, choose organically grown produce to reduce pesticide exposure and wash your produce thoroughly. By practicing good food safety, we can reduce the risk of bacteria contamination, such as Salmonella or E.coli.

“The second consideration is that you consume your fresh juice within 24 hours. This reduces the time element that bacteria need to flourish. Third, avoid juicing foods with a higher risk of contamination, such as sprouts.

“While pasteurized and canned juices are safer from a food-borne illness perspective, I do not recommend them. The pasteurization process can reduce the vitamin and mineral content of juices. Instead, go for the whole fruit.”

Infographic: Healthy Juices To Include In Your Pregnancy Diet

You must stay hydrated during pregnancy. And juices are the best source of hydration after water. However, if you are unsure which juices are safe during pregnancy, then fret not. In the following infographic, we bring you a list of juices you can consume. So remember to keep them in mind the next time you look at fresh juice options.

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Was this article helpful?

Reviewer Expert Author Editor Fact Checker

Jyoti BenjaminMS, RD, CSO, FAND, CD

Jyoti Benjamin has 25 years of experience as a clinical dietitian and currently works in Seattle. She focuses on teaching people the value of good nutrition and helping them lead healthy lives by natural means.Benjamin has a masters in Foods and Nutrition, and has been a longtime member and Fellow of AND (Academy of Nutrition and Dietetics) and the International Confederation of Dietetic Association.

Read full bio of Jyoti Benjamin

• 
  Amanda WahlstedtRD, CLC, MSc Amanda Wahlstedt is a registered dietitian specializing in functional women’s health. She received her Bachelor of Science from Cornell University and Master of Science in Nutrition and Public Health from Columbia University. With seven years in the industry, she now owns the private practice Roots to Leaves.
  
  Amanda Wahlstedt is a registered dietitian specializing in functional women’s health. She received her Bachelor of Science from Cornell University and Master of Science in Nutrition and Public Health from Columbia University. With seven years in the industry, she now owns the private practice Roots to Leaves.

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

Read full bio of Aneesha Amonz