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.
The nutrition needs of every pregnant woman change as she moves from one trimester to another.
Diet in the 1st trimester is more about steady and basic nutrition at a time when nausea or food aversions make it difficult to manage regular meals. Dry fruits like raisins and dates give you the much needed fibre. They are also easy to carry along and are handy when you have a sudden hunger or craving.
As your baby grows, your calorie and nutrient needs go up. A small handful of nuts or dried fruit between meals can fill nutritional gaps without needing large meal portions.
In the final months, energy needs are higher, and fibre matters again as digestion tends to slow down. Almonds, walnuts and figs can give you energy and also support digestion.
The dietary needs of a mom-to-be can vary from one woman to another. It depends on your health, weight gain, or pregnancy complications, so check with your doctor or dietitian for personalisation.
There is no single portion size that works for each and every pregnant woman. How much you can eat depends on what are the other foods that you have a part of your overall diet. Your daily calorie needs and any health conditions may also play a part.
In general, a handful, approximately 20-30 grams of nuts or dried fruits, is sufficient for most women. Most dried fruits are packed with calories as the water content is removed. So, eating large amounts may increase the calorie count and also raise blood sugar levels. Adding different varieties of nuts and dried fruits is better than eating the same variety every single day.
If you have gestational diabetes or blood sugar concerns, you need to keep a check on the quantity, especially with dates and raisins. When in doubt, check with your doctor or dietitian for advice.
There is no one best-time-to-eat dry fruits during pregnancy. It needs to fit into your daily routine and in a way that your body can handle them.
Many women find it easy to have a few nuts or dried fruits with breakfast, or as a mid-morning or evening snack. You can also mix them into porridge, curd, oats, or a smoothie.
If dry fruits cause bloating or discomfort, try smaller portions or spread them across the day instead of eating a large amount at once. Fitting them into your regular eating pattern in a way that suits you matters more than timing them for a specific benefit.
Unfortunately, not all dry fruits and nuts can suit every pregnancy. You need to watch out for:
Sugar-coated or candied dried fruits – These carry added sugar and offer little nutrition. Plain, unsweetened varieties are a better choice.
Heavily salted nuts – Too much salt can add to water retention and raised blood pressure. Unsalted or lightly roasted nuts are safer.
Damaged, stale, or mouldy dry fruits – These can carry harmful fungal toxins and should be thrown out.
Apricot seed – These are not the same as dried apricots and contain compounds that can release cyanide in the body, so avoid them. Regular dried apricots are fine in moderation.
Known allergies – If you have a nut or dried fruit allergy, or a family history of allergies, talk to your doctor before trying new varieties.
Gestational diabetes or other conditions – If you are managing blood sugar or specific health conditions, you should follow your doctor's or dietician's advice on what to eat and how much.
You do not need a detailed plan to add dry fruits to your pregnancy diet. You can:
Store dry fruits in an airtight container in a cool, dry place to keep them fresh and free from moisture or mould.
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.
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