A balanced diet is essential during pregnancy to meet your and your developing baby’s nutritional requirements. You may have been cautioned against eating raw vegetables during pregnancy, but should they be completely avoided? A pregnancy diet usually requires plenty of protein sources such as dairy and animal products. However, some raw vegetables may be rich sources of fiber, folate, calcium, or essential fatty acids, which are equally important for a healthy pregnancy (1). Although eating raw vegetables can provide important nutrients, you should follow certain precautions to avoid potential health risks. Read on to learn about the benefits of consuming raw vegetables when pregnant, which ones to include in your diet, and what precautions to take.
Can You Eat Raw Vegetables While Pregnant?
During pregnancy, the requirement of minerals, vitamins, and other nutrients increases due to the demands of fetal growth. Vegetables, when eaten raw can provide a plethora of nutritional benefits to both the mother and the baby. Some of the nutritional benefits include:
1. Folate:
Vegetables like broccoli, peas, asparagus and cabbage contain high amounts of folate[1]. Proper levels of folate in your body will prevent the malformation of the brain and spine of the baby (2).
2. Calcium:
Calcium is critical for skeletal mineralization and bone health. It also helps to keep your bones strong. You will find high amounts of calcium in green leafy vegetables like collard greens, kale, and spinach (3).
3. Omega 3 Fatty Acids:
Omega 3 fatty acids aid the development of the baby’s neurological system (4). Brussels sprouts, cauliflower, and squash are some good sources of omega three fatty acids in vegetables (5) (6).
4. Fiber:
Raw vegetables while pregnant can be, as most of us know, excellent sources of fiber. Fiber prevents unpleasant digestive problems during pregnancy and facilitates digestion.
Raw Vegetables To Avoid
Most of the raw vegetables during pregnancy are safe for you to consume, but there are some that should be eliminated from your diet altogether. Unlike other vegetables, sprouts need humid and warm conditions to grow. These conditions also promote the growth of bacteria like salmonella, listeria, and E. coli. If you want to eat sprouts, then make sure you cook them well to kill the bacteria present in it (7). Avoid eating raw vegetables that cause gastritis like cauliflower, radish, and okra.
A Word Of Caution
Therefore, we can conclude that raw vegetables can be a great addition to your diet. However, there are some safety guidelines that you must follow while eating raw vegetables. These include: Toxoplasma is a parasite present in raw and undercooked meat. It is also present in the outer peel or rind of fruits and vegetables. A study by the Center for Disease Control and Prevention reveals that toxoplasmosis infects about 400-4000 fetuses every year (8). Pregnant women infected with Toxoplasma pass this infection to their babies. It can lead to diseases that affect the eyes and nervous system. To prevent this infection, make sure you wash the raw vegetables thoroughly before eating. Cut away the damaged or bruised part of the vegetable, as bacteria tend to thrive in these places. Wash the chopping board and knife with hot and soapy water after cutting the vegetables (9). Some raw vegetables contain hemagglutinins and bacteria, which can disrupt the functioning of red blood cells in the body (10). Therefore, soak the raw vegetables in salt water to kill the germs present in them.
