It is important to have some knowledge about what to eat and what to avoid during pregnancy because, everything influences your unborn child. Dry Fruits and nuts are good for anybody who consumes them, of course, in moderation due to being rich in a lots of essential Vitamins and minerals. However, during pregnancy, the consumption of dry fruits is all the more beneficial for health since your body’s nutritional requirements are heightened.
Dry Fruits for Women in Pregnancy:
Here are some good reasons for why should be munching on nuts during your pregnancy.
- One of the reasons why eating dry fruits in pregnancy is useful is because, many Women complain of irregular Bowel movements during pregnancy, especially, bloating and constipation. It is a proven fact that any food substance that has a high fiber content helps in making the stools bulky and softer by absorbing water. So, eating high fiber food like; Flax seeds, Nuts and Oats, all can help in solving constipation and often associated problem of Piles.
- If you are a pure Vegetarian, then your daily diet might lack in Iron and Proteins, which are often found in plenty in meats. Eating nuts is a good habit to help your body load up on the reservoirs of Iron and Proteins. It is a good practice to take nuts with Orange juice or Lemonade as the Vitamin C helps to increase the uptake of Iron by body. Enough levels of Iron are essential to prevent Iron deficiency related Pregnancy Anemia. The pregnant women who have lesser reservoirs of Iron in body often suffer from more fatigue and breathlessness.
- Avoid nuts are Sugar-Coated or Fried. Eat them in their unaltered state, in moderation. A handful of nuts in a day, would suffice.
Vitamins and Minerals Present in Different Dry Fruits:
Almonds: Calcium, Manganese, Magnesium, Proteins, Vitamin E.
Walnuts: Copper, Manganese, Omega 3 fatty acids.
Anjeer: Calcium, Iron, Fiber.
Dates: Calcium, Iron, Fiber, Potassium.
Dried Apricots: Fiber, Vitamin A.
Pistachio: Copper, Vitamin B6.
Cashew Nuts: Copper, Phosphorus, Magnesium.
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Raisins: Iron, Fiber, Magnesium, Potassium.
A Brief of why all These Vitamins and Minerals are Important, is as Follows:
Calcium:
Enough Calcium in body during pregnancy, reduces the risk of high blood pressure levels in mother’s body. It also helps in healthy development of the teeth, bones, muscles and nervous system of your developing Baby.
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Copper:
Some quantity of Copper in the body is vital to ensure proper absorption and assimilation of Iron in body.
Fiber:
It is good for a healthy heart and to prevent the development of gestational Diabetes. It helps prevent constipation and piles.
Manganese:
Important for proper gain of weight in the developing baby.
Omega 3 Fatty Acids:
This essential fatty acid helps in proper development of the baby’s eyes and brain.
See More: Eggs In Pregnancy
Riboflavin:
Required for sufficient energy production for carrying out all the functions of baby’s development.
Vitamin C:
This Vitamin helps to improve your own, as well as your baby’s immune system.
Vitamin K:
Important for regulating the normal clotting processes of the blood.
Vitamin B6:
It helps to prevent a particular Variety of Anemia called Pernicious Anemia and helps prevent levels of high Cholesterol in blood.
How Many and Which Dry Fruits to Eat During Pregnancy?
It is okay to eat around 6 to 7 Almonds in a day, if soaked, it is far better. Do not take the peel off, though.
- You can eat 2 full walnuts, too. Soaked or unsoaked, as per your choice.
- Around 8 to 10 raisins, soaked overnight in Water are good for you.
Full An jeer Can Be Taken:
So, in a gist, Dry fruits for pregnant ladies are great for health but, again, you must not go overboard as these are packed with Calories and fats, too.
