Pregnancy food guidance, in plain English

Citrus Fruits

Oranges, lemons, limes, and grapefruit are all safe during pregnancy and are excellent sources of vitamin C and folate.

Safe to eat
Citrus Fruits

Citrus fruits — including oranges, clementines, satsumas, grapefruits, lemons, and limes — are completely safe throughout pregnancy and are among the most nutritious fruits available. They are particularly valuable as a source of vitamin C, which the body uses to absorb non-haem iron (the type of iron found in plant foods and supplements). This makes them a brilliant pairing with iron-rich foods such as spinach, lentils, and fortified cereals. Citrus fruits also provide folate, potassium, and a range of antioxidants. Oranges in particular are a good source of folate — important in early pregnancy for preventing neural tube defects. Fresh citrus fruit can be eaten whole, juiced, squeezed over salads, or used in cooking. The zest is also safe and adds flavour to both sweet and savoury dishes. Grapefruit is worth noting as it can interact with certain medications — if you are taking any prescribed medication in pregnancy, check whether grapefruit is compatible.

What to be aware of

  • Wash citrus fruit before peeling or zesting — the skin can carry pesticide residue or bacteria that transfers to the flesh.
  • If taking prescribed medication, check whether grapefruit interactions apply — grapefruit affects the metabolism of some drugs.
  • Citrus fruits are acidic and may worsen heartburn or acid reflux, which is common in the second and third trimester.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Orange, spinach, and walnut salad

Orange, spinach, and walnut salad

The vitamin C in the orange dramatically increases iron absorption from the spinach — a clever nutritional pairing.

Pregnancy tip: Segment the orange rather than slicing it — it looks more elegant and avoids bitter white pith in the salad.

Ingredients

  • 2 large handfuls baby spinach, washed
  • 2 oranges, segmented
  • A handful of walnuts
  • 30g Parmesan, shaved (optional)
  • 2 tbsp olive oil
  • 1 tbsp orange juice
  • 1 tsp honey
  • Salt and pepper

Method

  1. Toast the walnuts in a dry pan until lightly golden. Leave to cool.
  2. Whisk together olive oil, orange juice, honey, salt, and pepper.
  3. Arrange spinach in a wide bowl.
  4. Top with orange segments, walnuts, and Parmesan if using.
  5. Drizzle over the dressing just before serving.