The benefits of eating dried fruits and nuts during pregnancy

Dried fruits and nuts are abundant in essential vitamins and minerals and can help you meet your nutritional needs when you’re pregnant. 

They are high in fibre, especially nuts with brown coats, which can ease constipation, a common complaint in pregnancy. 

Nuts are also a good source of iron and protein which can be particularly beneficial if you are vegetarian. 

Getting enough iron is important to prevent anaemia. Vitamin C aids your body in absorbing iron efficiently, so have nuts and dried fruit with a glass of orange juice or nimbu pani to increase your iron intake. 

Bear in mind that nuts are high in fat and calories, especially if they have been fried or are sugar coated. For a healthy and balanced diet, it is best to eat them in their natural state and like with any other food, in moderation. A handful of nuts and dried fruit a day is enough.


Some of the essential vitamins and minerals provided by consuming dried fruits and nuts are as follows :

1. Calcium

Calcium reduces the risk of hypertension and pre-eclampsia during pregnancy. It helps your baby to grow strong bones and teeth, healthy nerves and muscles.

Nuts : Almonds

Dried Fruits : Fig and Kurma

2. Copper

Copper helps your body to make use of the iron stored in your body. It is also important for organs and muscles to work smoothly.

Nuts : Cashew nuts, Pine nuts, Pistachio, Walnuts

Dried Fruits : Apricot 

3. Fibre

Fibre helps to prevent heart disease and diabetes. It regulates weight gain and improves digestion. It helps to prevent constipation, a common pregnancy complaint and helps to keep blood pressure low.

Nuts : Peanuts
Dried Fruits : Dates, Apricot, Apples, Bananas, Fig, Raisins 

4. Iron

Having enough iron in your body prevents anaemia.

Dried Fruits : Dates, Fig, Raisins 

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