Dry fruits during pregnancy is good or bad - their benefits, side effects and what dry fruits are good for pregnant women?

Why dry fruit is good in pregnancy- their benefits, side effects and what dry fruits are good for pregnant women?

“Explaining the reasons why dry fruit is good in pregnancy period for the women, the many benefits that their body can receive and the list of dry fruits they can eat.”

Pregnancy is a beautiful and life-changing period in a woman’s life. But it’s fair to say that these nine months could prove to be a tough challenge for a woman, both mentally and physically. During pregnancy, the body is in constant need of additional vitamins and minerals to balance the hormonal imbalance in a woman. This could lead to changes in eating habits with constant mood swings thus taking a mental toll on a woman. During the period of pregnancy, if a woman’s body isn’t met with the vital nutrients then not only it would take an affect on her body but her newborn could also be born diagnosed with a lifetime disease.

Pregnancy isn’t always easy because of the new emotions, fatigue, morning sickness, and difficulty in finding a comfortable position. It is, hence crucial that a proper diet is essential for a pregnant woman. She needs additional vitamins, minerals, and essential nutrients for the development of the baby inside. Though the regular food contains all the vitamins and minerals, some healthy snacks like dry fruits should also be included in the diet during pregnancy because of its various benefits to both the unborn baby and the mother to be.

And thus, it is important that a pregnant woman takes good care of her nutritional intake to ensure good nourishment for not only herself but her baby. Among the various edibles that a pregnant woman can add to her diet are dry fruits. These yummy edibles are called “superfoods” for a reason. Dry fruits are small yet packed in essential nutrients that keep your body strong and boost its natural immune system. The reason why eating dry fruit is good in pregnancy is because they contain all the necessary vitamins, minerals and nutrients to keep a woman’s body safe from all the complications that occur due to the state of pregnancy while promoting a healthy fetus growth.

What makes dry fruits good in pregnancy?

Dry fruits boast a rich nutrient profile of essential minerals, vitamins and amino acids that is vital for a pregnant woman’s body. Dry fruits are rich in Vitamins like C, B1, B9, K, E, and H. Dry fruits are also a rich source of calcium, zinc, magnesium, and potassium. Pregnant women can get their complete RDA daily nutrition just from eating dry fruits. Consuming dry fruits in moderation is the route you should take during all three trimesters. This ensures an uncomplicated and smooth pregnancy.

Let’s discuss in brief why dry fruit is good in pregnancy:

1. Dry Fruits help keep the bones and teeth strong of the mother and the baby

As we discussed earlier, a pregnant woman’s eating habits can not only prove to be beneficial for herself but help in the development of her baby as well. Dry Fruits are rich in Calcium, Vitamin A, and Potassium that promote healthy bone and tooth growth for the woman and the baby.

2. Dry Fruits can help relieve constipation

Quite possibly one of the most annoying things that women have to deal with during pregnancy is constipation. The hormonal changes during pregnancy are the primary reason for the rise in constipation problems for pregnant women. As a result, doctors advise them to follow a high fibre diet to ensure that they can keep constipation under control and promote a healthier digestion process. Dry Fruits are edibles that are naturally rich in high fibre content that makes them a must-have for a pregnancy diet.

3. Dry Fruits can help ensure a smoother delivery for a woman

Uterus health is a massive factor in ensuring a smoother delivery for a baby. For this, it is essential for the mother-to-be to follow a high protein diet that helps in the muscle growth in the body and especially around the uterus area. A majority of dry fruits are rich in protein that helps in boosting nerve and muscle growth.

4. Dry Fruits are rich in Iron

Iron is an essential requirement of a pregnant woman’s body and it is important that the soon-to-be mother is matching her daily Iron intake to ensure a healthy pregnancy. If she fails to meet her requirements and not only will lead to Iron deficiency in her body but her newborn will be born with it as well. To make sure that no such case arises, a woman can add dry fruits to her diet that are naturally rich in Iron to help her meet her daily requirements.

5. A woman can stay energised by eating dry fruits every day

Pregnancy could take a heavy toll on a woman’s physical and mental strength but it is important to make sure that she remains proactive no matter what. Quite possibly the best part about eating dry fruits is that it is rich in dietary fibre, natural sweeteners and healthy omega-3 fatty acids that help the baby momma stay energised and healthy for an entire day.

6. Dry fruits help boost the natural immune system of a woman

During pregnancy, a woman’s body becomes more delicate and prone to outside infections and diseases. Dry Fruits are edibles that can help boost the natural immunity defence of the body and make sure that it doesn’t come in contact with a fatal infection or disease-carrying microorganisms. Dry Fruits are helpful in controlling the blood sugar levels, cholesterol levels and blood pressure levels of a body and making the body strong and healthy from the inside.

List of dry fruits that are helpful in a pregnant woman’s diet:

After discussing the major benefits that a pregnant woman can get by eating dry fruits, the next topic of discussion is what are such specific dry fruits that she can add to her diet to enjoy all the necessary benefits listed above? Well, we are here to guide you to a list of dry fruits that are essential for a pregnant woman’s diet!

  • Almonds (Badam) during pregnancy

There’s not a single soul in India that isn’t familiar with the benefits of eating Almonds. Rich in protein, fibre, monounsaturated fatty acids, magnesium that contains 0 cholesterol, almonds is helpful in muscle and uterus health for the woman. Almonds also help in lowering bad cholesterol, blood pressure and blood sugar levels while providing necessary energy and strength to a pregnant woman. Eating almonds can also lead to the healthy brain development of the baby.

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  • Cashews (Kaju) during pregnancy

We discussed the importance of maintaining bones and teeth health for the woman and her baby in the above topics. Among all the dry fruits, Cashews are a rich source of nutrients like Calcium, Phosphorus, Vitamin C and K that can prove to be vital in bones and teeth health. Cashews are also vital in promoting a healthy heart and keeping it safe from various heart diseases like stroke. Additonally, cashews are also a rich source of antioxidants, zinc and vitamins that help boost the body immunity of the mother-to-be.

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  • Apricots during pregnancy

Constipation is the most common problem that comes with pregnancy and to control it, it’s recommended to follow a high fibre diet that promotes a healthy gut system. Apricots are such dry fruits that can massively help in keeping constipation under control because they are a rich source of dietary fibre, Vitamin A, Copper and Vitamin K. Apricots are also rich in antioxidants that help boost the overall immune system of the body and help it fend off infections and diseases-carrying microorganisms. Additionally, they also help boost muscle and organ health in the body.

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  • Raisins (Kismis) during pregnancy

Another dry fruit that is not only healthy but extremely tasty to eat is - Raisin. Popularly known as kismis, Raisins are naturally sweet that are rich in Iron and Dietary Fibre. Raisins also help fight constipation and promote a healthier digestion and gut system. Quite possibly the biggest use of Raisins is that it can be used to add flavour and taste to a variety of Indian meals that can provide a massive energy boost to women in their state of pregnancy. Raisins are also extremely rich in Iron and eating them daily will easily match your daily Iron intake.

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  • Dates during pregnancy

Uterus health is vital in ensuring that the mother doesn’t face any issues in delivering. Dates are another dry fruit that helps in boosting the muscle growth of the uterus and ensuring the smooth delivery of the baby and reducing the chances of post-delivery bleeding for the mother. Dates are rich in dietary fibre, calcium, potassium, and magnesium that are heavily recommended for the treatment of constipation, promoting gut health and controlling Iron deficiency. Dates are also a natural form of sweetener that can also provide an entire day’s energy boost.

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  • Pistachios during pregnancy

Pistachios are salty, crunchy and delicious dry fruit edibles that boast a nutrient profile providing all-around nutritional benefits to a pregnant woman. Pistas are rich in fibre, monounsaturated fatty acids, copper, protein, carbohydrates, and essential vitamins and minerals. By eating Pistas, you can ensure the smooth functioning of organs, muscles and tissues. Pista can help lower bad cholesterol in the body along with blood sugar levels and blood pressure levels while boosting the overall body immunity of a pregnant woman.

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Side Effects and precautions to take care regarding eating dry fruits during pregnancy

While dry fruits contain all the necessary health-boosting factors for pregnant women, it is recommended that they are eaten in moderation or on recommendation by their doctor. Overeating dry fruits could lead to stomach issues like gastrointestinal diseases, bloating and pain. Dry fruits are also high in calories and fat and overeating could lead to weight gain.

Additionally, make sure that the brand of dry fruits you choose doesn’t contain any added sugar or it could prove harmful for women during pregnancy.


Pregnancy is a delicate state for a woman where it becomes more important than ever to take care of her body otherwise it could not only affect her but her newborn baby as well. Dry Fruits are a must-have addition to a pregnant woman’s diet because they contain all the necessary nutrients, vitamins and minerals that can ensure that the body keeps receiving all the necessary nourishment for a healthy pregnancy period and all the way to successful delivery.