Benefits of Dry Fruits During Pregnancy

dried fruits during pregnancy
dried fruits during pregnancy

Fruits and vegetables are essential foods in people’s daily diet that have many benefits for the body. Fruits can be used both fresh and dried. Dried fruits provide energy, vitamins, minerals, and dietary fiber. And they have many useful elements. In the following, you will learn more about the properties of dried fruits.

Dry fruits At a glance

Dried fruits do not only contain fruits and are a mixture of dried fruits and nuts. Nuts contain a dried shell that can be used for the kernel inside. This dried fruit is very nutritious and nutritious, and in combination with dried fruits, it makes an extraordinary snack.

Is it safe to eat dried fruit while pregnant?

Yes, it is safe for pregnant women to consume dried fruits because they contain the nutrients found in fresh fruits, and by consuming a smaller amount of these dried fruits than fresh fruits, you can get the same amount of minerals and vitamins. But here is one point. Dried fruits contain a lot of sugar and have much less water than fresh fruits, so their consumption does not play a role in digestion, so the best way to eat dried fruits is next to fresh fruits, and you must be careful when consuming them.

Types of dry fruits during pregnancy


Walnuts are an extraordinary nut rich in omega-3 fatty acids, which play a role in reducing oxidative stress, and brain development, protecting the brain health of the fetus and the child’s neural development, and you can consume about 4 of them daily.


Apricots are rich in iron and help pregnant women who have iron deficiency problems. It also plays an important role in balancing the activities of the mother’s digestive system and relieving constipation.

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Dried figs are rich in calcium, iron, potassium, copper, magnesium, and fiber, so they are effective in solving digestive disorders of pregnant women and eliminating constipation.


Raisins or raisins are rich in iron and fiber, which increases the absorption of iron in the body and has a laxative effect on the body. Use raisins raw or soaked in water inside the food.


Consuming pistachios during pregnancy is very useful because it is full of energy and has a high nutritional value, while their calorie content is low. Pistachios contain calcium, iron, and folate and play an important role in the growth and development of the child.


One of the most useful nuts to eat during pregnancy is cashew or cashew, which is rich in fiber, calcium, zinc, iron, folic acid, and magnesium. Consuming cashews are very effective in raising the blood hemoglobin level of a pregnant woman.


There is a strong antioxidant vitamin C in oranges, which prevents damage to cells.


Dates are one of the almost dry fruits necessary for pregnant women. Dates not only satisfy the desire for sweets in people, but they are also energizing and eliminate fatigue. Dates have potassium, which plays an important role in reducing muscle weakness and fatigue.


Consuming plums makes digestion easier and eliminates fatigue during pregnancy. Pregnant women experience stress in the first months of pregnancy, and the potassium present in dried plums fights against this stress and depression.

Benefits of consuming dry fruits during pregnancy

Eliminates constipation.

During this sensitive period, pregnant women experience changes in their hormones, which will lead to constipation. Consuming dry fruits and foods containing fiber is effective in preventing constipation.

Fight against iron poverty

There is a type of anemia in the body that appears as a result of iron deficiency. Nuts and dried fruits such as raisins, plums, cashews, etc. increase the level of iron intake in the body.

Improving bone health

Vitamin A, vitamin K, manganese, boron, copper, calcium, magnesium, copper, and potassium found in dried fruits and nuts are very important in the development of the bones and teeth of the fetus. Magnesium is also effective in strengthening the nerves and bones of the fetus.

Effective in blood pressure balance

Nuts, dried fruits, and dried fruits contain potassium, which plays an important role in strengthening muscles and controlling blood pressure.

It is a source of energy for the body

Dry fruits have a lot of sugar, which is quickly digested due to its natural nature and provides a lot of energy for the body.

Improving the function of uterine muscles

Dates and plums are effective in improving the function of the uterine muscles and enabling a comfortable delivery and minimizing the risk of bleeding afterward.

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They reduce the risk of getting asthma

Dry fruits have a large amount of vitamin E, which causes the disappearance of wheezing, and the growth of the lungs and cells of the baby, also the amount of blood glucose is regulated by vitamin E, and the risk of getting asthma will be reduced.

Ensures a safe pregnancy

Raisins, plums, apricots, dates, and other dry fruits and almonds, pistachios, macadamias, etc. contain a variety of vitamins, minerals, and nutrients that are effective in the growth and development of the fetus and having a safe pregnancy.

Improving the function of the body’s immune system

There are compounds such as phenols, carotenoids, and phytosterols in dried fruits and nuts that act as antioxidants and anti-inflammatories and are effective in metabolic issues that cause chronic diseases such as type 2 diabetes.

Blood sugar level balance and heart protection

Eating dried fruits and nuts daily has positive effects on maintaining the balance of sugar levels in the blood and thus keeps the heart safe from possible dangers.

Harms of consuming dry fruits

Weight gain

Dry fruits, despite all the benefits they have, have a lot of sugar and calories, and if they are not consumed in moderation, they will lead to weight gain in pregnant women.

Deterioration of teeth

Dried fruits contain large amounts of sugar, and this sugar can cause tooth decay and cavities.

Feeling dull

As you know, dried fruits are rich in sugar, which can be stored in the muscles and cause a feeling of boredom and fatigue.

Digestive problems

Dried fruits are not easily digested like fresh fruits, so they should be consumed in moderation so as not to damage the digestive system. After the damage to the digestive system, bloating and indigestion can be seen in some people.


Some people are genetically allergic to fruits and dried fruits. Also, fruits such as apricots are dried with the help of a substance called sulfite, which is sometimes an allergen.

Not being clean and hygienic of some dry fruits

Sometimes dried fruits are dried or stored in an inappropriate environment, which leads to their contamination with fungi. This contamination causes the creation of harmful chemical compounds that are very dangerous to health.

Important points about dry fruits while pregnant

  1. Dry fruits should be purchased from reliable people and packaged.
  2. Sometimes you see fruits that are not completely dried and are a little loose. These fruits are probably infected with germs, so use completely dry fruits.
  3. Fruits that are dried by intense heat contain a neurotoxin called acrylamide, which is dangerous for the health of the mother and fetus, so use sun-dried fruits.
  4. Be careful that these fruits do not have preservatives or additives.
  5. If dried fruits are not used for a long time, they become infected with insects and mold, so be sure to pay attention to the manufacturing date on the package.
  6. If a dry fruit that you intend to consume is prepared in a place where an allergenic substance such as dried peanuts is prepared, it can aggravate it if you are prone to allergies.
  7. Dry fruits should be placed in a cool and dark place before consumption and after opening in a container with a tightly closed lid.
RH Factor and Pregnancy

Ways to use dry fruits during Pregnancy

Dried fruits can be crushed and added to salads and desserts, powdered and mixed with milk, or even made into granola and dried fruit balls.

One of the creative ways to use dried fruits is to chop them and add them to bread and biscuits.

Tips to help you consume dried fruits

Dried fruits are more useful if eaten raw and as a snack during the day.

During pregnancy, it is forbidden to eat dry fruits right before going to bed.

Soak nuts like almonds and then consume them.

Benefits of dry fruit juice consumption while pregnant

  1. It is effective in curing insomnia.
  2. Treats constipation.
  3. It compensates for the defects of the food plan.
  4. Raises weight safely.

Consuming dry fruits is very effective throughout the sensitive period of pregnancy, but in the third trimester when a pregnant woman can hardly rest, eating them causes the production of melatonin and finally regulates sleep.

Two types of raisins, which are golden and black, are rich in vitamins and minerals and prevent the occurrence of heart diseases, constipation, increased blood pressure, and digestive disorders during pregnancy.

Dry fruits have a lot of calories and sugar, and to maintain health, the daily consumption of each person should not exceed about 100 grams. It is very necessary to use this recommendation to improve the quality of the health of the mother and the fetus during pregnancy.


Dry fruits are rich in most minerals, nutrients, vitamins, and other useful elements for pregnancy, but it should be remembered that they should not be consumed excessively because excessive consumption will lead to side effects. The type of fruits along with fresh fruits is a suitable way to include them in people’s diet. To have a risk-free pregnancy, you must use all the useful foods daily and with a plan.

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