Oranges and pregnancy

aromatherapy birth preparation early labour foods to avoid in pregnancy healthy pregnancy healthy pregnancy foods oranges oranges in pregnancy pregnancy aromatherapy pregnancy constipation pregnancy nutrition vegan vegan nutrition in pregnancy vegan remedies Sep 11, 2021

Oranges are amazing in pregnancy and they can be used in many different ways.

The most obvious way is to eat them.

They provide you with vitamin C, folate, calcium and potassium.

In the autumn and winter months vitamin C is particularly important. Vitamin C is an antioxidant. It keeps you young and strengthens your immune system. Regular adequate vitamin C intake can help you fight those colds that come with the changing season.

The recommended daily intake of vitamin C is 85 mg per day in pregnancy. The upper daily limit is 2000mg (1800mg if you are under 19). If you have been taking a 1000mg supplement prior to pregnancy or usually take one during the winter months you can do that in pregnancy as well. There is some debate as to how much of that the body can metabolise.

The general consensus is that about half of the vitamin C in a 1000mg supplement gets peed down the toilet. Vitamin C is water soluble and therefore the body just gets rid of excess in the urine. Some supplement companies offer timed release options. 

Like many other holistic approaches, high dose vitamin C supplementation to boost immune health lacks the scientific backup from the medical community. It comes down to personal preference in the end wether you choose to take a supplement or focus on getting your vitamin C purely from your food.

The recommended 85mg  are easy to get from a colourful diet rich in green leafy veg and citrus fruit. 

Most people I know enjoy oranges. You can add them to your morning oats or to your baking or just enjoy them on their own.

Oranges pack a punch when it comes to vitamin C. They contain about 53 mg per fruit. They are rich in fibre, too. If you are prone to constipation, eat an orange every day.

Eating oranges is not the only way in which you can enjoy their benefits as a pregnant vegan.


As an aromatherapist and vegan I promote using essential oils as a source of health and self care.

I particularly like to use the essential oils that come from the orange family for my pregnancy clients. There are three of them and they are all great for pregnancy. I suggest my clients use them in a variety of contexts in their vegan pregnancies.

Sweet orange oil (citrus senensis) is produced by cold pressing the skin fo a sweet orange. 

Bitter orange oil (citrus aurantium) is produced by cold pressing the skin of a bitter orange.

Neroli oil (citrus aurantium) is produced by steam distilling the flowers of the bitter orange tree.

All three are uplifting oils and they are all used to help with anxiety, fear, insomnia and stress. 

They are also used in skin care and particularly Neroli oil is used in blends that help with preventing stretch marks.

Try this body oil:

30ml carrier oil
3 drops Frankincense essential oil (Boswella carterii)
2 drops Neroli essential oil (Citrus aurantium var. amara)
1 drop Sweet Orange essential oil (Citrus sinensis)

Put your 30 ml oil into an empty bottle and add the essential oils. Shake well. This is lovely after a bath.

This is blend smells beautiful and when used regularly it can help you prevent stretch marks. As a carrier oil I suggest 20ml Jojoba oil with 10 ml Wheat Germ oil. The uplifting properties of sweet orange and neroli make this an excellent oil to help you with stress and insomnia. Frankincense deepens your breathing. Try using the oil before practicing your labour breathing techniques. 

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