Introduction
What if we say just 4 to 5 dry fruits daily can help the mother and little one grow stronger?
Yes, you read it right!
But here is a twist all you have to know is that you have the right calories of dry fruits and eat that mindfully.
Let’s discuss the top ones you should always have on hand.
Ready to take the first step to make a healthy life for your baby?
If Yes, then congrats on taking the first step. Andddd!!! here is a super offer for you on taking the step.
Here it is,
Get your FREE check-up from our professional doctors; call +91 91500 91800 to clarify your doubts.
We are also known as one of the best fertility centre in Chennai, as we ensure the highest pregnancy rates through advanced fertility techniques with ethical ways at affordable cost.
10 must-have dry fruits during pregnancy
- Almonds
- Fig
- Walnut
- Apricot
- Cashew
- Pistachio
- Dates
- Raisin
- Prunes
- Mixed dry fruits
10 must-have dry fruits during pregnancy
The vital vitamins, minerals, healthy fats, and fibre included in dry fruits, sometimes nuts and seeds, can significantly impact a woman’s health during pregnancy.
In this article, we’ll look at the top 10 dry fruits pregnant women should eat to maintain a healthy, balanced diet.
A quick tip: Never soak the dry fruit for more than an hour; if you are doing so, keep it inside the refrigerator.
Almonds
The lil nut holds wonders for you and your Lil one.
Speaking of vitamins, almonds provide a range of essential nutrients for pregnant women. They are exceptionally high in vitamin E, an antioxidant that helps protect your cells from damage.
Almonds also contain calcium, magnesium, and phosphorus, vital for strong bones and teeth.
While almonds offer numerous benefits, consuming this nut in moderation is important due to their high-calorie content. A healthy portion size for pregnant women is 4 to 5 almonds a day.
Fig
Fig is good for the uterus and helps in the smooth delivery process.
Figs contain important minerals like calcium, iron, magnesium, and potassium. Calcium contributes to the development of your baby’s bones and teeth, while iron helps prevent anaemia and supports healthy blood production.
Magnesium aids in muscle function and supports your baby’s nervous system development. Potassium helps maintain proper fluid balance and supports the functioning of your heart and muscles.
Pro tip: Having tasty fig juice daily will help you get 10% of your iron requirement.
Get that blender today and have fig juice daily!
Vitamins, especially vitamins A and C, are also rich in apricots. In particular, vitamin A is crucial for developing the eyes, skin, and bones of the developing foetus. Contrarily, vitamin C supports healthy cell development, boosts the immune system, and facilitates iron absorption.
Walnut
For bright eyes and brain development, walnut is the best choice.
According to studies, consuming nuts during a pregnant woman’s first trimester may promote a child’s neurodevelopment.
For tasty walnut, you can roast them and consume them daily.
DHA (docosahexaenoic acid), also known as omega-3 fatty acids in walnuts, is particularly important for boosting the baby’s cognitive and visual development.
They also support a healthy birth weight and assist in lowering the risk of premature delivery.
Other necessary elements, including protein, fibre, vitamins, and minerals, are also abundant in walnuts. They offer a healthy quantity of folate, which is crucial for the neural tube’s healthy development and can help avoid birth abnormalities.
Walnuts also include anti-inflammatory antioxidants that assist the immune system.
For more such tips, google blogs on pregnancy and get ready for a safe and healthy pregnancy.
Apricot
Apricots are rich in antioxidants, such as beta-carotene, lycopene, and lutein, which help protect cells from damage caused by harmful free radicals.
Antioxidants contribute to overall health and may positively impact the immune system.
It’s important to note that while apricots offer several health benefits, pregnant women should consume them in moderation due to their natural sugar content.
Too much sugar intake can contribute to excessive weight gain and other potential health concerns.
Fresh apricots can be enjoyed as a snack, added to salads, or used in recipes such as smoothies, desserts, and sauces. Dried apricots are also a convenient and tasty option.
Cashew
The cute kidney-shaped nut contains monounsaturated fats and other nutrients.
This is a common dry fruit that happens as a part of every Indian function. From kajukatli to stews, Kaju, aka cashew, plays a vital role in Indian households.
Vitamin K is good for blood clotting, and minerals like magnesium support bone health and aid in muscle function.
Other ways to include Cashew: Sprinkle chopped or crushed dry fruits onto your salads, cereals, yoghurts, or desserts for added flavour and nutrition.
Pistachio
This small green nut has many wonders to do. They are a good source of vitamin B6, which is involved in brain development and the production of red blood cells.
Pistachios also provide folate, a crucial nutrient for preventing neural tube defects and supporting overall fetal development.
Compared to other dry fruit, many love eating pistachio as they are neither too sweet nor salty, agree?
Dates
Let it be any age Dates are one of the best eatables.
Did you know that different types of dates are available in the market?
Read and get to know which type of date is suitable for pregnant women.
Different types of dates include Medjool Dates, Zahidi Dates, Deglet Noor Dates, Khadrawy Dates and wide other varieties.
Medjool dates are often recommended for pregnant women due to their nutritional benefits.
Medjool dates are high in fibre, which can help alleviate constipation—a common issue during pregnancy.
They also provide natural sugars for energy and can serve as a healthy alternative to white artificial sweets.
They can be enjoyed independently or incorporated into various recipes, such as smoothies, energy balls, or baked goods.
Raisin
Raisins help the body get the calcium it needs. Additionally, oleanolic acid, which is found in raisins combined with calcium, contributes significantly to the preservation of dental health.
The mother’s body experiences hormonal imbalances during pregnancy, which hurt dental health and worsen tooth decay.
As a result, eating raisins helps with calcium supplements that can help with tooth issues.
Prunes
Dried plum, also called Prunes, helps in treating deficiency anaemia. Anaemia is one of the common diseases that affect pregnant women.
Additionally, prunes are packed with antioxidants, such as vitamin C and vitamin A, which help protect cells from damage caused by free radicals. Antioxidants contribute to overall health and can support the immune system.
While prunes can be a beneficial addition to a pregnant woman’s diet, consuming them in moderation is important. They are relatively high in natural sugars and can have a laxative effect if consumed.
Mixed Dry Fruit
Get the mixed dry fruit pack in the supermarket. When purchasing mixed dry fruits from the market, it’s important to check the packaging for quality and freshness.
Look for products that are properly sealed and have a reasonable expiration date. It’s also advisable to buy from reputable brands or suppliers to ensure the quality and safety of the product.
Note: If you have any specific dietary concerns or medical conditions, it’s always a good idea to consult your healthcare provider for personalised advice regarding dry fruits during pregnancy.
Read 5 Things Not to Do While Pregnant for more and gain knowledge on pregnancy.
Conclusion
Congratulation on taking 2nd step to read the entire article. These are a few dry fruits you can add to your daily life.
For more information regarding dry fruit consumption during pregnancy, get assistance from a nutritionist or doctor.
Now here is a final step in making the little one stronger
At PSFC, we always love seeing more joyous motherhood journeys through healthy techniques like IVF in Chennai, IUI, and a few more that make dreams come true.
We have successfully helped 500+ parenting dreams come through our advanced and painless treatments with love and care, and thus, we are known as one of the best fertility centre in Chennai.
