3 Must-have Dry Fruits During Pregnancy

The minute you find out you are pregnant, life changes drastically. Every thought and every action revolves around the precious life in your belly. It’s a wonderful feeling! Feelings and emotions you have never felt before overwhelm you. And you can’t wait for the baby to be born!

Diet and nutrition take on a whole new meaning during this time. You want to do what’s best for the life you are carrying. And you know that a balanced diet rich in nutrients is what the baby needs to be healthy. Isn’t the maternal instinct amazing?

Introducing snacks such as dried fruits or dry fruits is a tasty way to get rich minerals, vitamins and nutrients to your baby. So, which dry or  dried fruits to eat during pregnancy, and how many of them? Let us walk you through a list of the three must-have dried/dry fruits you should add to your diet if you are expecting a baby.

How safe is it to eat dried fruits and nuts when you are pregnant?

Dried/dry fruits are rich in vitamins, fiber, minerals, and amino-acids, making them the ideal food for pregnant women. They contain vital vitamins such as B1-B9, K, E, C, and H. And when you talk about which fruits to eat during pregnancy, you must remember that moderation is the key as too many dried fruits can lead to complications.

Here, we have a list of the three best dried fruits and nuts you should include in your diet.

Best dried Fruits & Nuts to Include in Your Diet

1. Almonds

Best dry fruits for pregnancy are full of goodness. But, a word of caution. Avoid eating almonds if you are allergic to them.

Benefits of eating Almonds

• Almonds are nutritious and healthy and can safely be eaten when you are pregnant.
• Almonds contain fiber which is vital for optimal digestion.
• Vitamin E in almonds keeps your skin and hair healthy.
• Minerals such as magnesium, riboflavin, vitamin B9, or folate found in almonds are needed for the proper functioning of the brain and the nervous system.
• Manganese helps control the body weight of the mother as well as the baby.

How many almonds should you eat?

Around 5-7 almonds per day should suffice. It’s best to soak the almonds in water at night and peel off the skin in the morning before consuming them. The almond skin contains a compound called tannin. Tannin helps lock in the nutrients in the almond. Once you peel off the skin, it releases the nutrients. Soaking also releases enzymes that help aid digestion. 

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2. Walnuts

Walnuts are packed with nutrients and are an essential addition to your diet. An excellent source of omega-3 fatty acids, walnuts help boost brain development and play a protective role in the health of the unborn baby’s brain. Omega-3 fatty acids also help reduce oxidative stress on the brain. Research shows nuts can boost the baby’s neurodevelopment, if eaten in the first trimester of the pregnancy.

How many should you eat?

Pregnant women should consume around 3-4 kernels of walnuts in a day. You can eat them in their raw form or roast them a little if you so desire.

3. Dried figs

Dried figs are a powerhouse of nutrients such as calcium, potassium, iron, magnesium and copper. Figs are excellent for mothers who have digestive issues. They reduce constipation as they contain a good amount of fiber.

How many figs should you eat?

Figs are the best fruits to eat during pregnancy. You can eat around 2-3 figs as a snack. You can also add figs to salads if you so wish. A blend of figs with milk and vanilla extract is another option. Figs are the best dried fruits for pregnancy.

While we have covered the three essential dried fruits and nuts here, all of them are rich in nutrients. Let’s find out what the benefits for pregnant women are:

Benefits of eating dried fruits and nuts

• All dried fruits and nuts have nutrients such as zinc, potassium, magnesium, calcium, and selenium.
• They contain a good amount of antioxidants to tackle free radicals.
•  These are perfect snacks for satisfying hunger pangs between meals.
• Hormonal changes occur in pregnant women leading to constipation. Dried fruits are rich in dietary fiber and help control constipation.
• Iron is an essential nutrient for pregnant women. Dried figs, dates and nuts have iron.
• Vitamin A found in dried fruits is essential for the development of bones and teeth of the baby.
• Dried fruits contain potassium, a mineral that is essential for the control of blood pressure and enhancement of muscle control.
• Your baby’s bones and nerves need magnesium for development. Dried fruits and nuts contain good amounts of magnesium.
• Dried fruits such as dates and prunes are good for the muscles of the uterus and help in a smoother delivery.
• Consumption of dried fruits and nuts lowers the chances of your baby getting asthma or wheezing problems later in life.
• Dried fruits contain a lot of vitamin E. It helps develop the cells of the lungs in the baby.
• Dried fruits that are good for pregnancy include dates, figs and raisins.

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Sure, dried fruits and nuts have all the nutrients you need for a healthy baby. However, it's important to take a few precautions before you start munching on the delicious nuts and dried fruits! 

Eating dried fruits the right way

• Read the labels. Avoid dried fruits that contain added sugar. 
• Dried fruits and nuts often contain preservatives. Sulfur dioxide, a common preservative, can cause allergies and respiratory problems.
• Make your purchases from reputed dried fruit sellers only. And, as far as possible, buy organic dried fruits that are preservative-free. Having a proper pregnancy diet is very important.

Dried fruits and nuts are a delicious snack to munch on. You can easily incorporate them in your daily diet, in their natural form, in salads, and in your breakfast muesli. Having fruits and dry fruits during pregnancy is good and healthy, but try to avoid these fruits during pregnancy. Here are . Check them out!

FAQs

Q1. Are all dried fruits available in the market good for you?

Ans. Sun-dried fruits are the best fruits for pregnant women and better than the processed versions. Dried fruits that go through artificial processing may contain toxins that are harmful for the baby.

Q2. Are dried fruits fattening?

Ans. Dried fruits and nuts pack a lot of calories, and while they taste delicious, you don’t want to pile on the pounds, so eat in moderation

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