10 Dry Fruits to Have During Pregnancy: A Simple Guide for Moms-to-be
By admin_a0279e
This is a friendly reminder to all the future mothers to take care of their health and follow a healthy diet for a healthy pregnancy. A complete diet includes grains, proteins, vegetables, fruits and dairy products. During the pregnancy, your body needs attention, a diet, and regular medical checkups to keep you healthy. Proper nutrition can avoid complications during your pregnancy, like anaemia and gestational diabetes.
Though your usual diet provides nourishment, it is better to include dry fruits in your diet to make your pregnancy healthier. As dry fruits are rich in fibre, healthy fats, minerals, vitamins and antioxidants, adding dry fruits can help your baby’s growth in addition to your regular diet. Dry fruits like almonds, cashews, walnuts, pistachios, dates, raisins, dried figs, dried cranberries, hazelnuts and brazil nuts are excellent dry fruits in pregnancy.
Dry Fruits in Pregnancy
Nutrients like iron, calcium, magnesium, fibre and omega-3 fats are all essential during pregnancy. Adding nuts and dry fruits to your diet can support your baby’s health improvement in these ways:
- Iron: Prevents anaemia and increases blood flow
- Calcium: Builds the bones of the baby and protects your bones
- Magnesium: It improves blood pressure and eases muscle tension.
- Fibre: Good for digestion and prevents constipation
- Omega-3 fats: Essential for the baby’s brain, central nervous system and brain development.
Make a note!! Portion control is essential while consuming dry fruits.
What Are the 10 Dry Fruits to Have During Pregnancy
Dry fruits are very beneficial during pregnancy and can be taken starting from the first month. They are best consumed in the morning, as they promote better digestion and increase energy levels.
The following are the benefits of dry fruits during pregnancy:
1. Almonds
Did you know that almonds are considered one of the healthiest dry fruits in pregnancy?
Yes!! This is because they are high in nutrients like fibre, protein, magnesium, calcium, and vitamin E.
They contain vitamins like riboflavin and niacin, but they are particularly known for their vitamin E, which can help in protecting the cells from oxidative stress.
They also contain folic acid, which promotes the baby’s growth; carbohydrates and dietary fats help reduce inflammation; and monosaturated fats can improve the baby’s heart health.
They are also rich in iron, which helps prevent anaemia, a condition that is common during pregnancy.
The only ones that are left are magnesium and calcium, which support bone formation and skeletal development in the baby.
If you are wondering how to consume them, consider soaking 5-10 almonds for 8-12 hours and consuming them without peeling the skin, because cooking, roasting or peeling can lead to nutrition loss.
2. Walnuts
Walnuts are excellent dry fruits in pregnancy, as they are rich in fibre, antioxidants, omega-3 fatty acids and essential vitamins.
They contain DHA, an omega-3 fatty acid that is important for the baby’s brain and eye development, as well as protein and fibre, which can help manage hunger and keep you full.
During pregnancy there is a risk of pre-eclampsia, which is a condition causing an increase in blood pressure. Walnuts include antioxidants and healthy fats, which can help reduce the risk of this condition.
They also contain minerals and vitamins like copper, phosphorus, folate, manganese and calcium, which can boost your immune system and prevent infections.
Consume 2-4 walnuts a day, either by soaking them in water overnight or by eating them raw. But don’t peel it because it can cause nutrition loss.
3. Dates
If you are feeling low on energy, you might consider having dates, because they contain the nutrients and vitamins that can elevate your energy.
Dates naturally contain sugar and are a rich source of fructose; they also provide fibre, which aids in better digestion.
They contain folate, which can reduce birth defects, and iron, which can help improve energy levels and reduce the chances of causing anaemia.
Potassium in the dates can lower the blood pressure, and vitamin K can help in bone development and muscle and nerve function.
Dates should be eaten in limited amounts, such as 2-3 per day, as they are high in calories and carbohydrates.
4. Pistachios
Who doesn’t like pistachios? They have a buttery, sweet, and earthy flavour, and they are also nutritious and healthy.
They are a rich source of copper, fibre, vitamins, minerals and proteins and also have fewer fats and calories.
They can improve the tissue, brain and muscle development of the baby, thanks to the fats, proteins and antioxidants.
Pistachios also comprise monounsaturated, polyunsaturated and omega-3 fatty acids, which can play a role in the brain and eye development of the baby.
As a whole, pista can boost immunity, prevent anaemia, improve blood sugar levels, boost energy and improve digestion, and this is why you need to eat pista.
You can consume around 20-25 pistachios by soaking, roasting or eating them raw and choose unsalted pistachios, as they can increase blood pressure levels.
5. Cashews
Cashews are buttery, mildly sweet, and creamy, making them crave-worthy, but they should be eaten in moderation, and they are also excellent dry fruits in pregnancy.
They are full of protein, healthy fats, iron, folate, calcium, magnesium, vitamin E, and vitamin B6, which can support the baby’s brain and bone growth, prevent anaemia, reduce stress, improve sleep quality, and manage blood sugar levels.
Protein is responsible for tissue formation and muscle health, whereas healthy fats like omega-3 and omega-6 support the brain and vision of the baby.
Vitamins E and B6 boost immunity, enhance the mood and build skin health.
Cashews can be consumed raw, soaked, dry-roasted or slightly baked. It is safe to eat 10-12 cashews in a day and choose unsalted ones.
6. Raisins
Raisins are very sweet, concentrated and chewy in texture and also safe to consume during pregnancy.
They can enhance your oral health, provide energy, prevent anaemia, boost digestion and reduce constipation, which is due to the fibre, calcium and iron contents in them.
Raisins should be taken in recommended amounts because if they exceed them, it can lead to increased blood sugar, type 2 diabetes in babies and gestational diabetes.
Soaking 10-15 raisins overnight is the best way to consume them, as the water rehydrates the raisins and makes them easier to digest.
7. Dried Figs
Figs have a sweeter, earthier, and nuttier taste, with a chewy and dense exterior and a slightly crunchy and soft interior. They are crunchy because they contain tiny seeds inside.
They are packed with minerals, phytonutrients and fibre, and when dried, these nutrients become concentrated, providing more calcium, iron and fibre.
Just like other dry fruits, figs can boost haemoglobin levels, improve digestion, provide energy and protect the cells from damage through their antioxidants.
If you want to consume dried figs, soak 2-3 pieces overnight or eat them as such and cut the woody stem before consuming.
8. Dried Cranberries
Dried cranberries taste sweet, tangy and tart and are chewy in texture and taste similar to lemon, and berries are used in making sauces and juices when they are fresh.
They boost immunity, manage gestational diabetes, improve oral health and reduce the risk of urinary tract infections, which is due to the presence of vitamin C and antioxidants in them.
During pregnancy, it is safe to consume about 1 to 2 tablespoons of cranberries in a day, because eating too much can lead to bloating, gas or diarrhoea.
9. Hazelnut
Hazelnuts are nutty, slightly sweet and buttery, and they taste delicious. They are one of the best dry fruits in pregnancy, particularly in the first trimester.
They contain healthy fats, protein, fibre, vitamins like vitamin E and minerals like magnesium.
These nutrients can prevent neural tube defects that occur during the early stages of a baby’s development. Furthermore, they can promote healthy skin, maintain blood pressure levels, manage heart health, help digestion and support bone health.
Hazelnuts can be consumed as raw or slightly roasted. It is safe to eat 10 to 15 unsalted hazelnuts in a day.
10. Brazil Nuts
Brazil nuts are firm, creamy, smooth, earthy, buttery and crunchy, which are similar to the taste of fresh coconut and macadamia nuts.
They are comprised of selenium, proteins, fibre, vitamins and high levels of minerals.
These are the nutrients that support thyroid hormone metabolism, protect cells from damage, support brain development of the baby and provide immune support.
Selenium can contribute to an increase in energy levels, healthy pregnancy outcomes and foetal brain and nervous system development.
During pregnancy, it is advised to limit consumption to 1-2 Brazil nuts and to choose raw and unsalted ones.
Dry Fruits and Safety: What You Should Be Aware of
While most are safe dry fruits during pregnancy, there is something you need to know. As already discussed, dry fruits should be taken in moderation, and the form of dry fruit should also be monitored.
Avoid if they are:
- Salted and oil-roasted: increases blood pressure levels and water retention.
- Sugar-coated or candied: Increases blood sugar levels and causes weight gain.
- High-sugar dry fruits: Though dry fruits like dates, prunes, or raisins are beneficial, they are high in sugar, so it is better to limit their intake.
- Preserved: They contain high levels of sulphite, which can cause allergic reactions.
If you are allergic to nuts, avoid them, as it could be life-threatening. Sometimes, even people with no nut allergy can face this issue during pregnancy because their immune system is altered, which can cause sensitivities.
Frequently Asked Questions
- What are the best pregnancy dry fruits?
Almonds, dates and walnuts are considered the most beneficial pregnancy dry fruits, as they are rich in vitamin E, iron and omega-3 fatty acids.
- Can nuts act as recurrent miscarriage treatment?
No, nuts cannot act as recurrent miscarriage treatment, but they can lower the risk of miscarriage.
- What are the nutritious dry fruits for pregnant women?
Almonds, dates, figs and walnuts are some nutritious dry fruits for pregnant women.
- What are the dry fruits for baby development?
Almonds, walnuts, dates, figs and raisins are the best dry fruits for baby development.
- What is the best time to eat dry fruits during pregnancy?
It is better to start consuming dry fruits from the first month of the pregnancy, and consuming them in the morning on an empty stomach would be beneficial.
- What kind of dry fruits can be avoided?
It is better to avoid dry fruits that are salted, oil-roasted, sugar-coated and preserved.
- Which dry fruits are good for pregnancy?
Almonds, walnuts, dates, pistachios, cashews, raisins, dried figs, dried cranberries, hazelnuts, and Brazil nuts are all good dry fruits for pregnancy. Together, they provide iron, calcium, magnesium, fibre, and omega-3 fats that support the baby’s growth, brain development, and bone formation, while helping prevent anaemia and constipation in the mother.
- What is the recommended daily intake of dry fruits during pregnancy?
The daily intake of dry fruits and nuts can be around 30 to 40 grams.
