Can pregnant women eat dry-fruits? If so, what dry-fruits should you consume while pregnant? Also, which dried fruits are safe to eat during pregnancy? When you're through reading, perhaps you'll have answers to all your questions.
Pregnancy is a nutritionally demanding phase, and the mother's body needs more vitamins, minerals, and other vital nutrients to support the baby's healthy growth. Dry-fruits additionally offer energy, dietary fiber and several bio-active compounds that are extremely beneficial in relieving constipation, which is a common problem faced by most expecting mothers.
Adulteration in Dry-Fruits & Nuts?
Dry-fruits are superfoods and can be very helpful to provide nourishment but they can be very harmful if not purchased from a quality source due to the rampant problem of adulteration. Most of us are unaware of the problem, yet it is far more widespread than we realise.
Farmley takes care of this - they are dry-fruits & nuts specialists, offering a wide range of dry-fruits & nuts that can provide expecting moms with several health-promoting nutrients. Procuring from trusted farmers & producers, packing closer to sources, reducing middlemen and filtering out multiple points of adulteration.
Here’s a list of dry fruits to eat in pregnancy, ideal time and how to consume them:
1) Almonds (बादाम)
Why?Almonds (बादाम) are a storehouse of Calcium as well as Vitamin E. These reduce the risk of hypertension and pre-eclampsia during pregnancy. It promotes the development of strong bones & teeth, as well as healthy nerves and muscles in the developing baby. Enriched with folic acid and protein, Almonds (बादाम) help in the healthy development of muscle mass in your growing baby.
Try out Farmley's Premium Almonds (बादाम)How?
The best way to consume Almonds (बादाम) is by soaking around six to eight Almonds (बादाम) overnight and having them in the morning after removing their skin.
When?Mornings are ideal to consume.
2) Walnuts (अखरोट)
Why?Walnuts (अखरोट) are enriched with Omega 3 fats that help in the development of your baby’s brain and eyes. Also contains copper and folic acid, essential for pre and post delivery nutrition, help during critical growth when the fetus and neonate are particularly vulnerable.
Try out Farmley's Premium Walnuts (Akhrot)How?
You can add Walnuts (अखरोट) to your pregnancy diet in several ways- have a few of them (around 5) every day as a snacking option. You can even chop a few of them and add them to other dishes like salads, soup, cereals, and desserts.
When?
Flexible, can consume anytime during the day.
3) Dried Apricots (खुबानी)
Why?Dried Apricots (खुबानी) are high in Vitamin A which promotes the health of your baby’s vision. Enriched with fiber, potassium, copper and vitamin E, Dried Apricots (खुबानी) are a source of iron and niacin, and is also known as vitamin B3.
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How?You can blend some Dried Apricots (खुबानी) with milk and make a delicious and filling shake, can also try chopping them up and adding them to your cereal and desserts to give in to your sweet cravings.
When?
Should be enjoyed during the daytime, preferably in between breakfast and dinner.
4) Dried Figs (अंजीर)
Why?Dried Figs (अंजीर) are high in fiber and can help avoid heart diseases including gestational diabetes. It controls weight growth, promotes digestion, and aids in the prevention of constipation, which is a major reason for discomfort for pregnant women.
Try Out Farmley's Premium Figs (Anjeer)How?
You can mix it with milk to make a milkshake or a smoothie, sprinkle it on your cereal or salad, or add it to other dishes. You can eat it as a dessert or snack.
When?Flexible, can consume anytime during the day.
5) Raisins (किशमिश)
Why?A good source of soluble fiber, Raisins (किशमिश) promote digestion and reduce stomach issues and constipation, commonly experienced by expecting mothers.
Try Out Farmley's Premium Raisins (Kishmish)How?
Consume Raisins (किशमिश) by soaking a few of them in water for about an hour or so. After they are soaked, you can eat them with some hot milk.
When?During the evenings, preferably right before bed.
6) Cashews (काजू)
Why?Cashews (काजू) are high are rich in like protein, magnesium and folic acid. During pregnancy, protein is needed to grow body tissue, whether tissue in the developing fetus or the mother’s breast and uterus. Also, protein increases blood supply which is necessary during pregnancy.
Try Out Farmley's Premium Cashews (Kaju)How?
You can have Cashews (काजू) raw or roast and season them before eating, mixing them with other dry-fruits & nuts can also make a wholesome snack.
When?You can eat Cashews (काजू) irrespective of your diet. However, since kaaju is also high in fats, it is best consumed in the morning.
7. Makhanas (मखाना)
Why?The high nutrients contained in Makhanas (मखाना) are good for pregnant women at high risk of gestational diabetes, hypertension and insomnia. It also helps in regulating weight gain. The high calcium content is very good for foetal development and they are also gluten-free.
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When?
Makhana (मखाना) should be ideally consumed as late afternoon snacks, with tea or to satisfy mid meal cravings.
How?They may be eaten plain, mildly flavoured or seasoned, and snacked on, or they can be used in soups and curries.
(They have developed a 100% maida free pasta that is made from Makhanas (मखाना) – rich in fiber, micronutrients and free of cholesterol and trans-fats, available in penne and macaroni variants)
Try Out Farmley's 100% Maida Free Pasta (Made from Makhanas)
The nine months of pregnancy are the most sensitive, and hence it’s necessary for the mothers to consciously choose what brands they trust, to fulfil their nutritional needs. It is also suggested that you consult your dietician or physician for your consumption patterns and recommended dietary allowances.