Dry fruits and nuts are always a must for a healthy and fit life and more so when you are pregnant. What you eat largely determines the growth and health of your baby. Being rich in essential nutrients like proteins, fiber, and several vitamins and minerals, dry fruits during pregnancy are an absolute necessity.

Having certain dry fruits throughout your pregnancy won’t just ensure proper nourishment to your growing baby but also fulfill your requirements of certain nutrients and ensure a smooth and happy pregnancy.

So, in this article, we talk about everything that you need to know regarding consuming dry fruits when you’re pregnant.

Best Dry Fruits for Pregnant Ladies

1. Almonds

Almonds are one of the healthiest of dry fruits and you should definitely add them to your pregnancy diet. When added in moderate quantities to your diet, almonds are very beneficial and aid a healthy pregnancy.

These protein-rich nuts help in the healthy development of muscle mass in your growing baby. Eating them is also essential for the mother to gain strength to cope with the labour pain.

Almonds also provide folic acid, which is crucial for the brain and neurological development of the baby. Being a good source of the healthy fats, almonds also reduce the oxidative stress and inflammation and reduce the chances of the baby developing metabolic disorders later in its life.

These nuts are also an excellent source of Vitamin E, manganese, calcium, fibre, riboflavin as well as magnesium which are extremely essential for both the mother and her baby.

The best way to consume almonds would be by soaking around 6 to 8 almonds overnight and having them in the morning after removing their skin. You can also have almond milk or eat a few raw ones with other dry fruits.

2. Walnuts 

When talking about dry fruits for pregnancy, walnuts are essential too. They’re a very good source of Omega 3 fatty acids, a nutrient extremely beneficial for both the mother and the baby. These fats are essential for the development of brain activity in the baby.

Walnuts too, are rich in folic acid and all pregnant women are advised to have enough folic acid during the course of their pregnancy. It not only aids brain and neurological development but also reduces the risk of neural tube defects and congenital malformations in the baby.

Eating walnuts during pregnancy also helps maintain the lipid profile. Pregnancy is also a time when you can feel emotional, sad or depressed. However, eating walnuts can help you ward off these feelings.  

Walnuts also contain copper, a mineral that ensures proper growth and development of the baby.

These healthy nuts are full of essential nutrients that are required by an expecting woman. You can add walnuts to your pregnancy diet in many ways. Have a few of them (around 5) everyday as snacks. You can even chop a few walnuts and add them to other dishes like salads, soup, cereals, desserts etc.

3. Dried Apricots

Dried Apricots are one of the healthiest dry fruits during pregnancy. Pregnant women are always advised to have enough intake of iron rich foods. And dried apricots are one such superfood that can up your iron intake. Thus, having them can also prevent and treat anemia.

Being a rich source of fiber, these dried fruits also keep digestive issues at bay during pregnancy. 

Many women also suffer from gestational diabetes. However, eating dried apricots is also known to maintain the blood sugar levels and prevent diabetes during pregnancy.

These nutritious dried fruits can also prove effective in treating swelling during pregnancy as they are a rich source of potassium.

Eating dried apricots isn’t just beneficial for the expecting mother but for the baby as well. The nutrients present in them help with foetal bone development, prevent congenital disabilities and are essential for their overall growth.

All in all, dried apricots are one of the best dry fruits for pregnant ladies. And there are many ways you can add this delicious food to your diet.

To give in to your sweet cravings, have some dried apricot. Blend some dried apricots with milk and make a delicious and filling shake. You can also chop them up and add to your cereal, desserts etc.

4. Dried Figs

Dried figs are also a very healthy dried fruit that pregnant ladies must have. They are a rich source of calcium, iron, potassium, copper, magnesium and phosphorus along with A, E, K, D and B vitamins and fiber.

Containing good amounts of fiber, dried figs act as laxatives and help in dealing with digestive issues. The calcium content in them helps strengthen the bones of both the baby as well as the mother.

They are also a good source of folate and Omega 3 that help in brain development of the baby.

They are also beneficial for you in many ways. Eating dried figs during pregnancy is known to lower the risk of anaemia, regulate blood sugar levels, ease out morning sickness and keep cravings under control.

All of these reasons make dried figs one of the best dry fruits for pregnant ladies. However, these should only be had in moderation. Around 1 to 3 of them daily are enough to reap the benefits. 

You can have one dried fig with your breakfast, as a dessert or even during your snack time. You can even add it to milk to make milkshake or smoothie, sprinkle over your cereal or salad or add to other recipes.

5. Raisins

Raisins are also among the best dry fruits during pregnancy. They are a very good source of fibre, iron, calcium, magnesium as well as other essential nutrients.

The fibre content in raisins helps deal with constipation and other digestive issues during pregnancy. Being a rich source of iron, they boost your blood cell count and haemoglobin levels. More iron also means that your chances of being affected by anaemia are significantly reduced. 

Swollen gums or gingivitis is also a very common issue that women face during their pregnancy. Well, raisins to the rescue here as well. Since these dry fruits are rich in calcium and oleanolic acid, they promote dental health by protecting your teeth and gums.

As raisins are naturally sweet, they are a good source of glucose and fruit sugars. This means that eating raisins can give you instant energy and help fight tiredness or fatigue.

What’s more, eating raisins is beneficial for your baby too as it helps with eyesight development and makes the bones stronger.

A handful of raisins daily is sufficient to give you its incredible benefits. One way you can consume them is by soaking a few of them in water for about an hour. After they are soaked, eat them with some hot milk before you sleep.

You can also have some raisins after your meals as a dessert. They can also be mixed with other dry fruits and nuts and some honey and be eaten as snacks.

6. Cashews

If we talk about the healthiest dry fruits during pregnancy, cashews cannot be left behind. Cashews can provide you with all the essential nutrients that you need during your pregnancy. They are a very good source of calcium, zinc, folic acid, iron, fiber, magnesium and Vitamin K.

Cashews, being rich in fiber, are excellent for overall digestion and fighting issues like constipation and diarrhoea. Being a very good source of iron, they help prevent and fight anemia and increase your haemoglobin levels. 

These nuts are also a very good source of calcium and magnesium and hence they are known to promote bone health in both the mother as well as the baby. The magnesium present in them also helps in lowering high blood pressure and relieving fatigue.

Eating cashews also helps prevent gum and tooth decay in pregnant women. They are also known to maintain lipid levels. 

Being a good source of Vitamin K, cashews prevent blood clotting during pregnancy.

Even though they are very good for you, make sure that you have cashew nuts in moderation. You can have them raw or roast and season them before eating. You can also mix them with other dry fruits and nuts and make a wholesome snack.

Now that we have taken a look at some of the best dry fruits during pregnancy, let us take a look at how you can consume them trimester-wise.

Dry Fruits during First Trimester of Pregnancy

You should start eating dry fruits and nuts early on in your pregnancy. A handful of almonds, walnuts, raisins, dried figs are very good during pregnancy. Studies have suggested that women who start eating nuts and dry fruits early on in their pregnancies have brainier kids.

Dry Fruits during Second Trimester of Pregnancy

Even in your second trimester of pregnancy, you should continue eating dry fruits in moderation. A handful of these throughout the day will go a long way in ensuring that you have a healthy pregnancy.

Dry Fruits during Third Trimester of Pregnancy

Dry fruits are also very essential in your third trimester. Make sure you eat a variety of them daily and especially walnuts. You might have trouble falling asleep in your third trimester and that’s where walnuts come handy.

Eating them is known to maintain the levels of melatonin and thus induce sleep. Hence, make sure that you do not miss out on walnuts in your third trimester.

Over to You

Here, we talked about the amazing benefits of dry fruits during pregnancy and the best way to consume them. So, if you haven’t already, make sure to add them to your daily diet. 

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Mir Saeid

Mir Saeid is the Growth Hacker of Kashmirica, a brand that is poised to ‘Bring Exclusives from Kashmir to You’. An enthusiastic cultural entrepreneur, he is driven by a passion to bring about a social impact. He has a Masters in International Business from the University of Bedfordshire and has worked in leading Marketing positions at various SMEs and Startups for 8+ years.

Intrigued by the crafts of his birthplace,  he decided to bring the art on the Global Connoisseur through the internet. A polyglot who speaks English, Arabic, Urdu & Koshur, Mir loves traveling, reading, writing, and spending time on the cricket field – a passion rekindled just recently.