What are the benefits of eating dry fruits & nuts during pregnancy

What are the benefits of eating dry fruits & nuts during pregnancy?

Pregnancy is an important time for expecting mothers to narrow their eating habits to ensure they’re getting the right nutrition. Although eating a balanced diet rich in protein, calcium, and other essential vitamins and minerals is key during this time, pregnant women also need to be mindful of what kinds of snacks they choose.

Dry fruits such as almonds, walnuts, dates, cashews, and raisins are nutritious alternatives that can provide the nutrients expectant moms need.

Read on for tips about which dry fruit you should eat during pregnancy.


Packed with fiber and natural sugar, dates are a healthy snack for pregnant women and can help reduce labor pain. Eating seven or eight dates each day has also been associated with shorter labor times! Dates also have vitamin A and B-complex vitamins that pregnant women need throughout the day.


Not only are almonds yummy to snack on any time of the day, but they offer expectant mothers plenty of benefits too – like healthful unsaturated fats and omega-3 fatty acids. These nuts may even lower cholesterol levels. Ensure to soak them overnight to make them easier to digest before snacking on these tasty morsels.


Being rich in Omega-3 fatty acids helps keep your heart healthy while ensuring proper growth and development of your baby’s brain cells and nervous system. Walnuts also contain folate, which will help strengthen your immunity against any illnesses or infections during pregnancy. They are also full of proteins that help organize body tissues during pregnancy or fetal formation.


Cashews provide essential minerals like iron, magnesium, zinc, phosphorus, and copper, which helps build strong bones and teeth for both mommy and baby! Cashews are an excellent source of protein, so it’s an ideal snack choice for those looking for a quick pick-me-up anytime throughout the day – plus, it's delicious!


Raisins are naturally sweet and packed with iron, too – something every expecting mother needs when she’s expecting! Offering potassium levels as high as bananas (minus calories), eating raisins regularly helps maintain blood pressure, keeps you energized (which is helpful if you're dealing with fatigue), plus aids in digestion since they contain dietary fiber! Furthermore, these dried fruits contribute Vitamin B6, vital for the proper functioning of all bodily systems, including brain activity, while helping develop neural pathways in babies during development.

When choosing snacks during pregnancy, many consider dry fruits ideal because there are no preservatives or added fat compared to other options available today. They provide numerous benefits, such as energy throughout hectic pregnancy days, thanks to the natural sugars within these snacks without bad cholesterol adding up your weight scale worries. With just a handful here & there, pregnant women easily meet nutritional needs that benefit both mother & baby, offering internal benefits while potentially curbing any cravings expectant moms face periodically. So go ahead & enjoy all that Nature offers while taking care of your & little one's wellness inside out.

Be Blessed!
Nalini Murthy

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