Can You Eat Arugula While pregnant?

Hi, I’m Lucy, the Midwife looking after you today 🤗

I've got good news for you: YES, you can eat arugula (or rocket as us Brits call it) while pregnant, but only if thoroughly washed.

Top Tips for Safely Consuming Arugula / Rocket Whilst Pregnant: 

1. Wash thoroughly! The pesky shape of rocket leaves means that even more that usual you’ll have to make sure you give them a good scrub.If you are unable to get rid of the micro-organisms on the rocket leaves you may be at a higher risk of contracting Toxoplasma, Norovirus, Hepatitis A and Listeriosis.
2. On this note, I recommend avoiding pre-made salads from supermarkets or even restaurants as you cant be sure how well the rocket and other vegetables have been washed.
3. Store all of your leafy greens in the fridge, in a sealed packet or container and never consume after their sell by dates (this goes for all foods). 
4. And just as an FYI there is no specific limit on how much rocket you can eat while pregnant. However, it is always a good idea to eat a varied diet that includes a range of different fruits and vegetables.

Health Benefits of Arugula During Pregnancy: 

1. Rocket is high in calcium which is not only good for the development of your baby’s teeth and bones, it also helps them grow a healthy heart, nerves and muscles. For you, it can help reduce the risk of developing blood pressure issues such as preeclampsia. 
2. 1 cup of rocket contains 10% of your daily folate intake. Folate is crucial for the development of your baby, especially in early pregnancy. It is the same as the folic acid tablets you are recommended to take whilst trying to conceive and for the first three months of pregnancy. Folate helps prevent your baby from neural tube defects (problems with their brain or spinal cord) and the recommended daily dose for a pregnant woman is 400mcg. 
3. Rocket is a good source of vitamin K. Vitamin K plays a key role in blood clotting, cardiovascular and bone health for both yourself and your baby. 

Foods to Avoid During Your Pregnancy: 

General food preparation is an important step in keeping you well.  Keep your hands and surfaces clean and wash all your foods throroughly, especially fruit and vegetables. Always make sure your food is well cooked to ensure any bugs have been killed off with the heat.

Avoid these foods when pregnant:

1. Foods that are made with unpasteurised milk to avoid listeriosis. Such foods consist of:

• Mould ripended cheeses and soft blue cheeses
• Unpasteurized milk/cream/yogurt

2. Cold cured meats and raw/under cooked meats to avoid toxoplasmosis:

• Liver or liver products
• All kinds of pate
• Prosciutto/pancetta

3. Goose, partridge/pheasant to avoid the risk of lead poisoning

4. Eggs that aren’t British Lion eggs – eggs that are raw or partially cooked can increase your risk of catching salmonella

5. Raw/smoked shellfish/fish to avoid parasites/bacteria. Specifics to note:

• No more than 2 servings of oily fish a week
• Keep a limit on your tuna consumption (4 tins or 2 tuna steaks a week at most)
• Avoid sushi with raw fish/ sashimi
• Avoid swordfish/marlin and shark due to the mercury levels

6. Liquorice root due to the high levels of glycyrrhizin which has been linked to fetal developmental issues

7. Consume no more than 200mg of caffeine a day (Tommy’s website has a great caffeine calculator to help you understand how much caffeine is too much)

8. No more than 4 cups of herbal tea a day (raspberry leaf tea from 32 weeks only)  

9. No high dose vitamins or vitamins that include vitamin A. I would stick to pregnancy approved vitamins and always check with your midwife/doctor before taking any.

10. Avoid alcohol, completely. If you require help with this (or quitting smoking) please contact your midwife or GP and they will be able to support you to get help in stopping.

Safe and happy eating,

Lucy x