Benefits of eating nuts and dry fruits during pregnancy

Benefits of eating nuts and dry fruits during pregnancy

The case for eating dry fruits during pregnancy

Experts say that dried fruits and nuts are abundant with the essential nutrients required to meet your nutritional needs when you are pregnant, such as

  • Nuts with brown coating are rich in fiber, which is helpful in relieving you of constipation during pregnancy.
  • Nuts are also particularly beneficial if you are a vegetarian because they are packed with iron and protein. The iron is especially helpful to combat anemia during pregnancy.
  • Studies have revealed that eating nuts during pregnancy lowers the risk of peanut allergy in the unborn child.

Mixing dried fruits and nuts with fruits can be very beneficial to you as it gives a nutrient boost to your body. But do remember to consume the nuts in their natural state, and not fry or roast them. Frying adds unnecessary calories and toasting removes the natural fiber. Also like anything else, too much is too bad – therefore maintain moderation when eating nuts and dry fruits. A handful should be enough for a day.

Benefits of eating nuts and dry fruits during pregnancy

The major nutrients found in the dry fruits and nuts are numerous and are therefore eating dry fruits during pregnancy is considered useful. Some of the nutrients found in these nuts are:

  • Calcium: Found in nuts like almonds, dates, and apricots, calcium is known to reduce hypertension and preeclampsia during pregnancy. It is also known to help build strong bones and a nervous system in the unborn child.
  • Copper: Apart from calcium, apricots are also known to be rich in copper, which helps the body utilize the iron in the body. Other copper-rich dry fruits are cashews, pistachio nuts, pine nuts, and walnuts.
  • Fiber: A very important benefit to eating dry fruits and nuts, fiber is found in dates, apricots, dried bananas, figs, peanuts and raisins. Fiber is very important for regulating the weight gain and improving digestion.
  • Iron: Present in dates, dried fig, raisins, iron prevent anemia – decrease in the amount of red blood cells.
  • Magnesium: Present in almonds, cashews, dried bananas, pine nuts, and raisins, magnesium ensures the growth and maintenance of bones and proper functioning of the nerve system.
  • Omega-3fats: Very instrumental in the development of the unborn baby’s eyes and brain, walnuts have omega-3 fats in abundance.

All in all, these nutrients are just the tip of the iceberg. The top scorers in this list are almonds, dates, peanuts, pine nuts and cashews. Consuming walnuts during pregnancy is also extremely beneficial. The delectable and crunchy walnut is arguably the king of the dry fruit family. According to research, walnuts are rich sources of Omega 3 fatty acids that boost up activities of brain cells. Walnuts are said to enhance brainpower of your newborns.

But remember, moderation is key!

Given the immense benefits of consuming dry fruits does not mean that you can keep munching on these all day! You need to balance out snacking on nuts with proper nutritious meals and fresh fruit too. Dry fruits are best when taken in between meals such that they keep you full and prevent hunger pangs which could otherwise have you reaching out for that unhealthy bag of potato chips! You could also take fruit juices with dry fruits since the former helps with the digestion of the latter.

Ideally speaking, you should prepare a daily meal plan and add a column for dried fruits too. Right from the time you develop morning sickness, it is a good idea to keep having small meals every two hours. The best way to deal with morning sickness, even though it may sound counterintuitive, is, to never let your tummy be empty. So, mix all those nuts together and be ready with your own powerhouse of a snack pack!