Dry fruits and nuts are vitamins, minerals and fibres. And, it is always recommended to consume dry fruits in a moderate amount every day, especially during pregnancy. Dry fruit in pregnancy helps you meet your nutritional needs. In case you are wondering – Which dry fruits are best in pregnancy? What are their benefits? When should we consume dry fruits in a day? What are the side effects? Are there any precautionary measures for dry fruits in pregnancy? Well, here are all your answers:
List of 9 best dry fruits in pregnancy & their benefits:
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1. Dates
Dates are rich in potassium which gives the energy to fight off fatigue. You can consume 2-3 dates daily, either raw or you can mix it in any smoothie as well.
2. Raisins
Include four to five Raisin or Kishmish in your diet. It can be taken by soaking overnight or sprinkling it in your food. Raisins will satisfy the sweet tooth and contain iron and fibre. These are very beneficiary to have during pregnancy.
3. Cashew Nuts
Cashew nuts increase the haemoglobin levels of expecting mothers. You can consume Kaajus raw or roasted during pregnancy. Cashew, popularly known as Kaaju contains fibre, calcium, zinc, iron, folic acid and magnesium.
4. Walnut
Walnut contains a good amount of Omega-3 fatty acids. These nuts boost neurodevelopment in unborn children as it reduces oxidative stress in the brain. Include three to four kernels of walnuts in your diet daily during pregnancy.
5. Fig
Fig helps in fighting digestive problems. It reduces the chances of constipation. Figs or Anjeer can be taken in various forms. These are rich in calcium, iron, potassium, copper and magnesium.
6. Almonds
Almonds contain a high amount of Vitamin E, Vitamin B9, Fibers, magnesium and riboflavin. Soak five to six almonds overnight and peel off their skin before consuming them in the morning. Almonds are must-have dry fruits for pregnancy.
7. Pistachio (Pista)
Pista has a high nutritional value. These help in the growth and development of the baby. Pregnant women can consume 4-5 pistachios in a day. These are low in calories and contain calcium, iron and folate.
8. Makhana (Fox Nuts)
Fox Nuts are rich in nutrients like Calcium, iron, phosphorus, manganese, potassium, amino acids, and antioxidants. These properties make it best for pregnant mothers. These are important for foetal development.
9. Apricot (Khumani)
Apricots are rich in Vitamin A, which is the most essential factor for embryonic growth. So, include Apricots in your list of dry fruits in pregnancy.
Side effects of dry fruits in pregnancy
- Always check with your doctor first. There are many people who have a family history of allergy to specific dry fruits or nuts. Start slow and then you can increase the number of dry fruits.
- If you have not consumed dry fruits daily before pregnancy then it may cause some mild indigestion and bloating problems. Start slow and then you can increase the number of dry fruits in pregnancy.
- Most dry fruits are rich in calories so you may gain weight if take in an excess amount.
- Always check the sugar content of dry fruit. Some dry fruits contain high natural sugars which may cause problems like tooth decay and others.
So, make sure that you eat dry fruits in a balanced way because the excess amounts can show side effects.
Precautions while taking dry fruits in pregnancy
- Always consult with your doctor first before adding any new supplement to your diet.
- Always ensure that your dry fruits do not have any added additives and preservatives.
- Check the manufacturing and packaging dates.
- Carefully read the warnings, especially if you are allergic.
- Keep them in air-tight, and clean containers.
Keeping these points in mind, eat a limited quantity of dry fruits during pregnancy. But make sure, if you are including these in your diet as dry fruits are very beneficiary for pregnant women and baby