Benefits of Avocado During Pregnancy

From classic chips and guac to the infamous toast of the town, avocados have become a staple of households and cafés in recent years. But aside from having (once sliced open) a “bump” of their own, what does this unassuming fruit have to do with pregnancy?

As it happens, avocados (yes, avocado toast included) are a remarkably beneficial food to keep in your prenatal produce rotation—for both your baby and you.

From supplying first-trimester babies with folate to helping you absorb nutrients from other whole foods, avocados are chock full of maternal and fetal health benefits. Let’s take a look at why you may want to incorporate avocados into your diet during pregnancy, as well as recipes that’ll have you and your little one craving more.

What Makes Avocado a Supportive Pregnancy Food?

Whether it was love at first bite or an acquired taste, avocados are known to be a fairly unique fruit. For one thing, unlike other fruits, they contain barely any fructose or glucose: Half of an avocado has less than a gram of sugar.

In place of sugary carbohydrates, avocados are uniquely rich in the following:

• Healthy fats – Avocados are a plentiful source of fats, including monounsaturated fats: A healthy type of lipid that contributes to brain and nervous system development in babies (and heart health in expecting moms). Monounsaturated fats are also crucial for absorbing fat-soluble vitamins from other foods, like vitamin D. Each avocado contains nearly 10 grams of monounsaturated fats.
• Folate – Folate is one of the most critical vitamins to obtain in any prenatal diet, as it lowers your baby’s risk of developing neural tube defects. It’s especially important in the first trimester when this risk runs the highest. Avocados have approximately 164 mcg of folate—42% of your daily needs.
• Antioxidants – Avocados are antioxidant powerhouses, with the star players being vitamins C and E. Antioxidants help ward off free radical damage, which safeguards your baby’s cellular development. They can also help protect the maternal immune function, which is slightly lowered for those nine months of pregnancy.

Additionally, avocados contain high amounts of magnesium and potassium, both of which help moderate blood pressure – a key part of a healthy pregnancy. They’re also a major source of fiber, which may help you stay fuller longer after meals, warding off snacking in between mealtimes. (Not to mention, fiber can also facilitate movement in the digestive system, preventing common pregnancy side effects like constipation).

4 Fresh Ways to Work Avocado Into Your Prenatal Food Plan

With so much exposure, some people may feel their avocado game has become a bit, well…boring. But given the benefits of eating avocado during pregnancy, it may be worth getting creative and finding new ways to incorporate this unique fruit with essential nutrients into your diet.

For some healthy eating inspiration, check out these cheeky avocado recipe ideas:

#1 Avocado-Enhanced Tropical Smoothie

Smoothies are a convenient, refreshing way to pack in your prenatal nutrients at the start of the day. While avocados are commonly used as a savory ingredient, adding them to a smoothie adds a buttery texture without dominating the flavor profile—a succulent addition to any fruity ensemble (trust us!).

If you’re feeling adventurous, try this pregnancy-friendly green breakfast smoothie recipe:

• ¼ cup frozen pineapple
• 1 cup of spinach (or ½ cup frozen spinach)
• ½ avocado (ripe)
• ½ frozen banana
• Approximately ½ cup of almond or coconut milk (light optional)
• 1.5 tablespoons of fresh lime juice (optional)
• 1 scoop of vanilla protein powder
• ½ teaspoon maple syrup (or your sweetener of choice)
• Pinch of flaky salt
• 4 ice cubes

Blend it up and bliss out on your new favorite smoothie ingredient.

#2 Avocado Chocolate Mousse

There’s no reason why you can’t sneak a fruit into your next indulgence! Due to its subtle flavor, you can combine avocado with cocoa to create a creamy, dreamy chocolate mousse. Healthy eating doesn’t mean sacrificing sweets!

Grab your partner or a friend, and try this recipe (it serves two) the next time your sweet tooth kicks in:

• 3 ripe, medium-sized avocados
• ½ cup and two tablespoons of Dutch cocoa powder
• ¼ teaspoon kosher salt
• ½ teaspoon of vanilla paste
• ½ cup of oat milk
• ⅓ cup of agave syrup or maple syrup

Using a food processor, combine the first three ingredients until just blended (try not to overblend). Then, add the final three ingredients, ensuring none of the mixture is stuck to the side of the bowl. Process for up to 4 minutes—once you’ve reached that velvety texture, you have yourself a delicious dessert!

#3 Pickled Avocado

Pregnancy “pickle tooth” is said to be one of the most common cravings shared by pregnant people. But did you know you can pickle almost anything—including avocados?

Though they may not have the same crunch factor—we’ll leave that to the cucumbers—you’ll still get some resistance if you use unripe avocados. To try it, gather the following ingredients:

• 2 unripe avocados
• 1 cup of water
• 1 cup of distilled apple cider or rice wine vinegar
• ½ cup sugar
• Red pepper flakes
• ½ teaspoon black peppercorns
• Salt
• A mason jar

Like regular pickles, you can add various spices to flavor your condiment. Popular additions include garlic cloves, caraway, coriander, and mustard seeds.

Here’s how to make it:

1. In a medium saucepan, combine water, vinegar, sugar, salt, peppercorns, red pepper flakes, and any other spices you’re using.
2. Bring the mixture to a boil over medium heat, stirring occasionally until the sugar and salt are dissolved. Once dissolved, set aside to let cool.
3. Using a paring knife, peel your avocados and remove the pits. Depending on your preference, chop them into cubes or slices (approximately ½ inch thick).
4. Add your avocado to your jar(s). Once cooled, pour your liquid mixture over them. Seal the jars and put them in the refrigerator.

After 2 hours, serve and enjoy. While these pickles won’t keep in the fridge too long, they’re a slightly more elevated twist if you’re hankering for that tart, vinegary zing in a pinch!

#4 Stuffed Avocado

Due to its high fat content, avocado seldom takes center stage. But so long as you enjoy it in moderation, a stuffed avocado can be a nutritionally hearty vegetarian and healthy snack—and you don’t need flatware to enjoy it!

Make your avocado its own bowl with this recipe. You’ll need:

• Lemon or lime juice
• 1 cucumber
• 1 bell pepper
• Red onion
• A handful of cherry or grape tomatoes
• Garlic powder
• Hummus, vegan mayo, or cashew spread
• Cilantro or parsley (optional)

Preparation is simple:

1. Slice a ripe avocado in half and remove the pit.
2. Dice your cucumber, bell pepper, onion, and tomatoes and add to a bowl.
3. Squeeze lemon or lime juice on top, then add garlic powder and a dollop of hummus or vegan mayo to bind the ingredients. (You can also add cayenne or jalapeño if you’re craving something spicy during pregnancy.)
4. Stir your ingredients together, adding salt to taste, and spoon the mixture into your pitted avocado.

Top with cilantro or parsley, grab a spoon, and enjoy!

Not an Avocado Fan? Try These Alternatives

Avocados are singular in their nutritional profile, texture, and taste—and some people may simply not like them! If you’re not part of the avocado fan club, these alternatives can be just as supportive of your and your baby’s nutritional needs:

• For healthy fats – If you’re looking for a convenient and exceptional source of healthy fats, look no further than pantry olive oil. EVOO contains nearly 21 grams of monounsaturated fats per ounce. For a chewier alternative, you can add almonds, cashews, peanuts, and pistachios to your diet.
• For folate – Ideally, your prenatal vitamin should meet all of your developing baby’s folate or folic acid needs. But if you’re looking for edible sources, legumes are one of your best bets. One cup of lentils alone can meet 90% of your daily dose. Asparagus and dark, leafy greens are some other excellent options.
• For antioxidants – Small but mighty berries are packed with free radical-fighting compounds, with blueberries, strawberries, and goji berries being some notable sources. Just keep in mind that the former two berries tend to have high chemical contamination rates. Soaking your berries in baking soda and water may help reduce your body’s exposure to pesticides. Discover more at Sneakpeek such as the benefits of goji berries and pregnancy.
• For creaminess – Greek yogurt, hummus, or cashew cream resemble avocado’s lush texture and make for a nutritious, filling toast topping. You might also try slow-roasting starchy vegetables, like Japanese sweet potato, butternut squash, or pumpkin. In many recipes, silken tofu is often used as an avocado substitute.

Whether you enjoy avocado daily or leave it out of your pregnancy diet entirely, the fruit is (from a nutritional standpoint) an ally in prenatal nutrition.

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Priscilla Jeng

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