Pregnancy is a beautiful phase in a woman’s life. The joy and happiness that soon moms to be feels, is something that is indescribable. This is also a phase where mommies to be, need to take care of their pregnancy diet. During pregnancy, it is important that a soon to be mom receive a healthy, balanced diet to give the baby in the womb all the essential nutrients that he or she requires for the growth and development inside.
Multiple studies have shown at various intervals that the diet of an expectant mother can affect the health of the baby not only inside the womb but also when the baby is headed towards adulthood. Good nutrition for an expectant mother during her pregnancy trimesters can keep the mother as well as the developing baby healthy.
Such good nutrients can be obtained by consuming super healthy nuts and dry fruits during pregnancy. Nuts and dry fruits consumed by an expectant mother help in obtaining essential nutrients like folic acid, iron, vitamin A, C and D, omega-3 fatty acids, dietary fiber, calcium, magnesium, and many more.
In this article, we will read about 7 Super Healthy Nuts & Dry Fruits During Pregnancy that can be consumed by soon mommies to be, nutrients by dry fruits and nuts, the benefits of dry fruits in pregnancy, etc.
Nutrients by Dry Fruits and Nuts in Pregnancy
Dry fruits are well known for their richness in essential nutrients like minerals, vitamins, proteins, fibers, etc. making them a crucial part of the diet for women during pregnancy. A healthy intake of nutrients in pregnancy will promote the baby’s growth and development. A few nutrients from dry fruits are crucial during pregnancy. Such as:
Vitamins – Vitamins A, B, C and D are essential for the growth and development of babies as these vitamins help in developing eyesight, skin, bones, teeth etc and also help in absorbing other nutrients like iron, calcium etc.
Folic Acid – Folic acid is an essential nutrient that helps in developing the brain and spinal cord of the baby inside the womb. Folate helps in avoiding neural tube defects in babies.
Iron – Iron is an essential nutrient that can be obtained from dry fruits during pregnancy. Iron deficiency leads to anaemia in expectant mothers. It also helps in delivering oxygen to your little one.
Calcium – For the proper development of the bones and teeth, calcium is an essential nutrient. It also helps in the proper functioning of the muscular, circulatory, and nervous systems.
Dietary Fiber – Dry fruits in pregnancy are a rich source of dietary fiber which helps maintain good digestive health, skin health, heart health etc.
With the availability of such nutrients, the best time to eat dry fruits during pregnancy can be in all three trimesters of pregnancy.
7 Best Healthy Nuts & Dry Fruits During Pregnancy
1. Dates –
Dates are an excellent source of dietary fiber, iron, proteins, potassium, magnesium, vitamin B6 & K. It is also a natural source of sweetness, making it a healthy choice during pregnancy. Dates are a good source of nutrients for every trimester.
2. Walnuts –
Walnut is an excellent source of Omega-3 fatty acids. The walnuts help in the development of the brain and eyes of the baby inside the womb. These can also be consumed during the first trimester of pregnancy if an expectant mother feels to eating something crunchy. But make sure to consume it in moderate quantities only.
3. Hazelnut –
The king of nuts, is an excellent source of essential nutrients and vitamins like Vitamin E, calcium, iron, zinc, phosphorus, selenium etc. At the same time, hazelnut is packed with folate which is a vital nutrient for the fetal and neural development of the baby.
4. Almonds –
Almonds are a rich source of dietary fiber, essential fat, protein, magnesium, calcium, etc. These are required for developing immunity, neurological development, prevention from metabolic disorders, etc.
5. Cashews –
Cashews come with a richness of nutrients like zinc, calcium, folic acids, iron, copper, fiber, healthy fats etc. These help in increasing the red blood cells, and development of blood vessels, muscles, bones, the nervous system, etc. Cashews are also a good source of nutrients for each trimester of pregnancy.
6. Pistachios –
Pistachios are packed with the nutrients such as potassium, folate, calcium, iron, protein and fiber which are all important for the growth and development of the baby inside the womb.
7. Raisins –
Raisins are again an excellent source of iron, calcium fiber and natural sweetness. They help in producing blood cells, promote digestive health, boost energy levels etc.
And mommies to be, you can find the perfect infusion of such dry fruits and nuts only with Equisential’s To Be Moms Laddu which is specifically made to cater to the nutrient requirements during each pregnancy trimester. Visit our website today to explore the options of pregnancy laddu by Equisential.
All the above 7 super healthy nuts and dry fruits during pregnancy have to be consumed in moderate quantities only.
Benefits of Dry Fruits in Pregnancy
Eating a healthful, nourishing, and diversified diet during pregnancy is crucial, as the wholly nutrient rich diet will help in the development of the baby inside the womb. Also, the benefits by nuts and dry fruits helps a mother to acquire the nutrients for her own to keep herself energised and healthy during the pregnancy trimesters.
A few benefits of dry fruits in pregnancy are as follows:-
1. Rich in Vital Nutrients –
Nuts and dry fruits are rich of vital nutrients such as folic acid, omega-3 fatty acid, vitamin complexes, minerals like iron, zinc, phosphorus, calcium and proteins. All these nutrients combined play a crucial role in the overall development of the foetus inside the womb and simultaneously support the health of the expectant mother.
2. Rich in Folic Acid –
Consumption of certain nuts and dry fruits during pregnancy helps in avoiding neural tube defects (NTDs). Almonds and walnuts are rich in folic acid which is a vital nutrient for the early development of the foetus.
3. Generates Blood Cells –
Dry fruits and nuts such as dates, raisins, walnuts, and cashews provide a good source of iron. Iron is crucial to fight against anaemia and helps in developing red blood cells that improve the haemoglobin of both the baby and the mother. Red blood cells also help in carrying oxygen to the foetus.
4. Calcium for Bone Development –
Calcium is an important mineral that helps in developing the teeth and bones of the baby. Nuts such as almonds, cashews, walnuts, and pistachios provide calcium, and consumption of such nuts in pregnancy helps maintain the bone health of the mother as well.
5. Healthy Fats for Bone Development –
Nuts, especially walnuts, contain omega-3 fatty acids, contributing to the development of the baby’s brain and eyes. These healthy fats also support the mother’s cardiovascular health.
6. Fiber for Digestive Health –
Dates, walnuts and pistachios have high fiber content which aids in preventing constipation and maintaining a healthy bowel movement. The laxative properties of dry fruits lead to a proper digestive health during pregnancy trimesters.
7. Protein Rich for Tissue Growth –
Nuts and dry fruits provide essential nutrients that support the growth of the tissues in the developing foetus and additionally meet the increased protein needs of the mother during pregnancy.
8. Improves Immunity –
The availability of antioxidants in the nuts and dry fruits helps in building a stronger immune system for both the baby inside the womb and the mother. A stronger immune system protects against infections and illness.
Thus, the benefits of dry fruits in pregnancy are numerous. Including nuts and dry fruits during pregnancy leads to a well-balanced nutrient rich diet for a mother. A mother can get such a nutrient filled healthy diet by including Pregnancy Laddus by Equisential.
The To Be Mom’s Dry Fruit Laddu by Equisential is a perfect blend of nuts and dry fruits that a woman can have during pregnancy. It is recommended to consume Equisential to Be Mom’s Dry Fruit Laddu in the 2nd and 3rd trimesters of pregnancy.
Dry fruits to avoid during pregnancy
Dry fruits like dried pineapple, dried cranberries which have sugar added to them for enhanced taste should be avoided and also fenugreek seed, edible gum must be avoided during pregnancy. Researchers have suggested that consuming nuts and dry fruits such as walnuts, almonds, hazelnuts, cashews, dates, raisins, etc during pregnancy is safe and healthy. However dry fruits like almonds, walnuts, hazelnut, pistachios should be avoided during the first trimester. The dry fruits and nuts provide essential nutrients for the development of the baby inside the womb as well as fulfilling the nutrients required by mommies to be.
However, it should be noted that consumption of nuts and dry fruits during pregnancy should be avoided in cases of allergies.
Also, nuts and dry fruits during the first trimester of pregnancy can be avoided just because of their warm nature. They are meant to be consumed in moderation during each trimester of pregnancy.
References:-
· https://www.nidirect.gov.uk/articles/healthy-eating-pregnancy
· https://bebodywise.com/blog/10-dry-fruits-to-have-during-pregnancy/
· https://www.psfc.in/10-dry-fruits-to-have-during-pregnancy/
· https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
· https://parenting.firstcry.com/articles/a-quick-guide-to-eating-almonds-while-pregnant/
FAQs
1) Can I eat dry fruits during pregnancy?
A) Yes, dry fruits are rich in vital vitamins, minerals, dietary fiber, etc that aid in the development of the baby inside the womb and support the health of a mother.
2) Which dry fruits to avoid during pregnancy?
A) Most dry fruits are safe to consume during pregnancy, however dry fruits with high oxalates, added sugar, and preservatives, should be avoided during pregnancy. Also, nuts & dry fruits warm in nature should be avoided during 1st trimester of pregnancy.
3) Which dry fruit is good for pregnancy?
A) Most dry fruit are beneficial and good for pregnancy as they provide various vitamins, minerals, fiber and antioxidants. However, a moderate consumption of dry fruits is always advised.
4) Which dry fruits to eat during pregnancy?
A) Dry fruits to eat during pregnancy are dates, raisins, cashews, almonds, pistachios, walnuts, hazelnut etc. as these are rich in vital vitamins, minerals, antioxidants and dietary fiber that supports the pregnancy.
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