Pregnancy is a time of incredible transformation, both physically and emotionally. As your body undergoes significant changes to accommodate the growth of a new life, it's essential to provide it with the nourishment it needs. Dry fruits, with their concentrated nutrients and long shelf life, can be a convenient and beneficial addition to your pregnancy diet. Packed with vitamins, minerals, and antioxidants, dry fruits offer a wide range of health benefits for both you and your baby. From boosting energy levels to supporting fetal development, these nutrient-dense snacks can play a vital role in ensuring a healthy pregnancy.
Often believed to be among the earliest cultivated fruits, dates are one of the most beneficial dry fruits to have during pregnancy. Apart from being a natural sweetener, dates have long been used as a nutritional supplement. For pregnant women, dates offer a plethora of health benefits for both the expectant mother as well as the growing baby in her womb. Dates are a rich source of antioxidants and several vital micronutrients like iron, potassium, B vitamin folate, etc. Additionally, it’s also a good source of dietary fibre, which helps with digestion.
Contrary to popular belief, consumption of dates does not induce labour. A few studies have shown that these are must-have dry fruits in pregnancy 3rd trimester. In fact, eating at least 6 dates per day during the last trimester could help shorten the first stage of labour and may even soften the cervix.
The best type of date to have while pregnant is the Medjool date, alternatively known as Medjoul, Majhool, etc. Dates can be eaten whole, blended into refreshing smoothies or paired with cereal.
Another dried fruit that pregnant women ought to consume is prunes. Prunes are actually dried plums, and they are a storehouse of essential nutrients and antioxidants! Prunes are a good source of potassium, copper, iron and manganese, along with vitamins A, B6, C, and K. Apart from these, daily consumption of prunes helps prevent health issues like high blood pressure, anaemia, constipation, nausea and joint pain. Studies have also shown that prunes aid in boosting mental health and effectively managing anxiety and depression. From sweet treats to savoury bites, this dried fruit can be enjoyed by pregnant women in a variety of ways, including smoothies. It’s recommended to have around 4-5 dried prunes per day.
For pregnant women craving a simple and healthy snack, nothing could be easier than having a handful of raisins every day! Raisins, also known as "kishmish," are dried grapes and can be easily found at most stores. Raisins may look small, but their nutritional value is remarkably high! Raisins are a rich source of calcium, an essential mineral that is required not only to maintain the bone health of the mom-to-be but also to ensure the optimal bone development of the baby. Apart from calcium, raisins also contain the required levels of potassium, iron and fibre, along with vitamins B6 and C.
We’ve often heard people say that apricots are one of the dry fruits to avoid during pregnancy. This is not entirely true. Apricots are a very healthy source of essential nutrients that are vital for a successful pregnancy. The myth of dried apricots being bad for pregnant women stems from the fact that apricot kernels (seeds) contain trace amounts of cyanide, a poison. However, the fruit itself is pretty harmless when consumed in moderation. Dried apricots have optimal amounts of potassium, iron and fibre. They also have essential antioxidants, such as beta-carotene, lycopene, and lutein. Snacking on dried apricots can be a convenient and satisfying way to add such nutrients to your diet while pregnant.
Expectant mothers can derive a lot of benefits from dried fruits like figs. Studies have proved that dried figs are a valuable addition to one’s diet as they contain high levels of nutrients, antioxidants, polyphenols, and fibre. Even important minerals, such as magnesium, calcium, iron, and potassium, are present in optimal levels. These minerals play a crucial role in the baby’s growth as they have an impact on bone, organ and muscle development. Dried figs are also a useful digestive aid, as they help prevent constipation. Apart from this, regular consumption of dried figs can reduce the chance of the onset of gestational diabetes. This is due to the fact that figs have a low glycaemic index, thereby enabling the effective regulation of blood sugar levels in pregnant women.
Walnuts are one of the most nutritious dry fruits readily available on the market. For pregnant women, walnuts are an invaluable source of DHA (docosahexaenoic acid), also known as omega-3 fatty acids. This nutrient is vital for the baby’s neurodevelopment and cognitive senses. Besides this, walnuts also have adequate amounts of folate, which is essential to help avoid congenital health conditions. For expectant mothers, this dried fruit helps regulate melatonin production, which consequently aids in bringing about restful sleep, thereby reducing stress and anxiety.
Almonds (badam) are more than just a tasty snack. A storehouse of vital minerals and vitamins, almonds have always been a prized dried fruit. Almonds contain optimal levels of vitamin E, as well as minerals like calcium, phosphorus, magnesium, zinc, etc. Although almonds offer many health benefits, their high-calorie count means they should be enjoyed by pregnant women in moderation. Just soak 4 to 5 of these dehydrated nuts in water overnight and consume them either as they are or blended with cool milk as a smoothie.
Dry fruits and nuts are essential for a healthy pregnancy. Packed with essential vitamins, minerals, and healthy fats, these versatile snacks offer a convenient and delicious way to nourish mother and baby. Incorporating the listed dry fruits and nuts into the pregnancy diet will contribute to a healthy and fulfilling pregnancy journey.
There are several dry fruits that are best during pregnancy. We recommend consuming figs, dates, raisins, apricots, and prunes, as these contain adequate amounts of nutrients that are vital during the pregnancy period.
It is recommended to eat around four to five badams (almonds) per day. You can soak these in water overnight so that they soften and become easier to chew and digest.
Almonds and walnuts are the best nuts to consume during pregnancy, as they contain the required levels of essential vitamins and minerals, along with vital antioxidants.
It is recommended to have just a handful of raisins per day while pregnant.
