It is always a good idea to look out for your dietary choices during pregnancy. Some foods are good for both you and baby, other foods may be questionable. Dry fruits during pregnancy offer fiber, vitamins, and minerals to keep your bowels moving and nourish your growing baby, but precautions need to be taken.

Can You Eat Dry Fruits During Pregnancy?

Yes! Dry fruits during pregnancy are full of nutrients that will be beneficial and even help relieve some uncomfortable pregnancy symptoms. Dried fruits are a healthy snack, delicious on a bowl of cereal, mixed into yogurt, or tossed onto your salad.  Here are some of the nutrients you will find in dry fruits:

Fiber

Constipation is one of the biggest pregnancy discomforts. This is because the hormones of pregnancy slow your bowel movement down so that your baby gets the most nutrients out of what you eat. On top of hormones, add the iron you get from your prenatal vitamins. If you are not eating enough fiber, you may not be able to go as often as before you were pregnant.Eating dry fruits during pregnancy can help you get needed fiber daily.

Iron

You will need around 27mg of iron daily during pregnancy. Your body needs iron to produce more blood volume and also helps make extra hemoglobin for your baby. You will be responsible for building up your baby’s iron stores and most importantly, the iron in your blood will help the baby receive plenty of oxygen from your lungs.

Vitamin A

There is a very high level of vitamin A in dried apricots. This comes from large amounts of beta-carotene that your body converts to vitamin A. This is a necessary nutrient to help your body use red blood cells, develop your baby’s vision, and keep your immune system healthy.

Vitamin E

Vitamin E is important in the right amounts during pregnancy to help with baby’s cell and lung development. It may also help you keep your blood sugar level under control and prevent your baby from developing asthma. Vitamin E also helps you absorb vitamin A better.

Other Benefits

• They are very easy to digest due to natural sugars.
• Quick energy that helps feed the muscles.
• Studies showed that mothers who ate dry fruits during pregnancy had babies with less asthma and wheezing issues.
• Low on the “glycemic index” meaning they are less likely to raise your blood sugar high and quickly.

Precautions for Eating Dried Fruits During Pregnancy

There are a few precautions to eating dry fruits during pregnancy including:

1)      May contain trace amounts of acrylamide, a toxin. Food forms this chemical when heated for long periods of time. It can be a carcinogen and affect the nervous system and fertility. Look for “sundried” fruits that are not processed inside a plant.

2)      High sugar content with added sugars. Nature doesn’t always make things as sweet as we would like, so companies often add much sugar to dried fruits to improve taste.

3)      They are an energy dense, but calorie packed food. During the drying process not only do the vitamins get denser, so do the calories. Limit yourself to small portions to prevent eating too many calories.

4)      Some may contain “sulfur dioxide.” This is a chemical that is known to cause allergic reactions and/or asthma attacks. This preservative makes dried fruit look pretty, but can be dangerous to those sensitive to it. Make sure you buy “all-natural” dried fruit with the fruit listed as the only ingredient and no additives.

Quick Note: Making dry fruits at home can ensure you are getting a healthier version. You can avoid preservatives, extra sugar, and chemicals to make it pretty. It will look browner than store bought versions, but taste just as good. Buy yourself a dehydrator and give it a try!

Recommended Dry Fruits and Nuts During Pregnancy